1. THE RELATIONSHIP BETWEEN HEALTH, FITNESS AND PHYSICAL ACTIVITY Booklet 2

2. TRAINING METHODS CIRCUIT TRAINING INTERVAL TRAINING CONTINUOUS TRAINING WEIGHT TRAINING FARTLEK TRAINING FLEXIBILITY TRAINING

3. TRAINING METHODS Training Method Explanation of the Method Two sports it could be used for How might the method improve a person’s fitness for the sport Circuit Training A number of specified activities (stations) are set up. Subjects move from one to another, performing each activity for a specified number of times or a fixed period of time. Any Improves cardiovascular endurance and strength.

4. Training Method Explanation of the Method Two sports it could be used for How might the method improve a person’s fitness for the sport Interval Training Intermittent training with periods of high- intensity work interspersed with rest or very low-activity periods. Distances above 30m or times of 30sec – 5min are used to decide the work rate. Athletics, swimming and most team games Can be used to increases aerobic and anaerobic capacity or a mixture of both.

5. Training Method Explanation of the Method Two sports it could be used for How might the method improve a person’s fitness for the sport Continuous Training Working without a rest at a moderate intensity (75% of maximum depending on fitness). Long distance running Swimming Increases aerobic capacity

6. Training Method Explanation of the Method Two sport s it could be used for How might the method improve a person’s fitness for the sport Weight Training Exercises are carried out using barbells (a bar with weights at each end), dumbbells (as barbells but smaller bar) or weight training machines. Isometric – Where the muscle remains the same length throughout the exercise. Isotonic – Involves using the same resistance or weight throughout but the muscle lengthens or shortens. Any Can be used to develop muscular endurance, explosive strength, static strength

7. Training Method Explanation of the Method Two sports it could be used for How might the method improve a person’s fitness for the sport Fartlek Training Based on Swedish training methods, means ‘speed play’. Athletes vary their pace and style, walking and running as they wish, with no fixed amounts of each activity. Athletics, Most team games. Improves both aerobic and anaerobic systems.

8. Training Method Explanation of the Method Two sports it could be used for How might the method improve a person’s fitness for the sport Flexibility Training Active – Also known as ballistic stretching, the limbs and body are moved vigorously, stretching the appropriate muscles. Passive – An external force is applied to a limb or joint, usually by a partner or coach. All Muscles and tendons can be stretched more easily, thus increasing the range of movement at the joint.

9. TRAINING METHODS MethodAdvantagesDisadvantages Circuit Training Variety of activities keep motivation levels high. Adaptable for a variety of sports Doesn’t need specialist equipment Can incorporate aerobic, anaerobic and weight- training exercises Can accommodate large numbers of people in a small area Needs considerable organisation and planning May need some specialist equipment

10. MethodAdvantagesDisadvantages Fartlek Training Interval Training Range of both aerobic and anaerobic training Can be adapted for different sports Variety in pace Difficult to measure training amounts Needs self-discipline to maintain work rates Not sport specific Distance and times can be adjusted to suit individuals and is suitable for a variety of sports Sets targets to be reached Can be used for aerobic and anaerobic training or a mixture of both Needs careful and accurate planning Can be boring

11. MethodAdvantagesDisadvantages Weight Training IsometricIsotonic Specific muscle groups can be targeted Can be adapted for most sports Muscles’ strength and endurance can be quickly increased Special equipment needed, which can be expensive, as well as needing a suitable location Needs to be well planned It is quick to do and doesn’t hurt It doesn’t need expensive equipment You can do it anywhere It strengthens a muscle through the full range of movement Muscle only gains strength at angle used in the exercise During exercise, blood flow to muscle stops, blood pressure rises and less blood flows back to heart It makes muscles sore You gain most strength at weakest point of action

12. MethodAdvantagesDisadvantagesContinuousTraining FlexibilityTraining ActivePassive May not require much equipment Training levels easily controlled by individual Easy to organise Doesn’t develop anaerobic fitness and change of pace required for many sports Can be monotonous Difficult to measure training amounts Increases the amount of movement in muscles, tendons and joints Takes muscles and joints through a large range of movement Takes the joint beyond its resistance point It is possible to over- stretch muscles. Muscles can be pulled easily due to large range of movement Needs someone who knows the flexibility of the athlete to lower the chance of injury

13. THE EFFECTS OF TRAINING SHORT TERM EFFECTS OF EXERCISE Breathing Pulse rate Circulation Muscles Sweating

14. BREATHING The rate of breathing rises quickly. More air is drawn into the lungs as the muscles involved in breathing work harder. The increased volume of air delivers more oxygen to the bloodstream and then to the working muscles. PULSE RATE The nervous system triggers a faster heart rate and a greater volume of blood is pumped around the body. The stroke volume remains constant but the heart beats faster. This greater increases the volume of blood delivered to the muscles.

15. CIRCULATION The circulation of blood increases as the level of activity rises. This is in response to increased demand for oxygen by the muscles. The major blood vessels dilate (become larger) to allow this to happen. Those blood vessels not involved in the activity will constrict (narrow). MUSCLES Blood vessels in active muscles dilate (become larger) to accommodate the increased blood flow. Blood temperature rises and this produces more efficient muscle action. An increased blood supply to muscle tendons reduces the likelihood of tears, strains and pulls.

16. SWEATING / PERSPIRATION Sweat production is accelerated during increased levels of physical activity Sweat released via the sweat glands/skin pores helps remove impurities from the body The evaporation of sweat at the skin surface contributes to body cooling

17. THE EFFECTS OF TRAINING LONG TERM EFFECTS OF EXERCISE EFFECTS ON THE HEART BREATHING MUSCLES CIRCULATORY SYSTEM RATE OF RECOVERY BODY COMPOSITION

18. GENERAL LONG TERM EFFECTS A fitter healthier body A fitter healthier body An improve sense of well-being An improve sense of well-being Stronger bones Stronger bones More elastic tendons and muscles More elastic tendons and muscles Increased range of movement Increased range of movement

19. GENERAL WELL-BEING This refers to more general (e.g. not related to competition) benefits that improve our daily livesThis refers to more general (e.g. not related to competition) benefits that improve our daily lives We generally enjoy better healthWe generally enjoy better health We have better and more regular patterns of sleepWe have better and more regular patterns of sleep We have a healthier appetiteWe have a healthier appetite We have a generally more positive attitude to life and workWe have a generally more positive attitude to life and work We are often less susceptible to everyday illnesses, aches and painsWe are often less susceptible to everyday illnesses, aches and pains

20. EFFECTS ON THE HEART These include the enlargement and strengthening of the heart chambers, a stronger heartbeat and a more efficient circulation. A lower resting heart rate with a greater capacity for work. Stroke volume (the amount of blood pumped from the heart in one beat) is increased. Increased cardiac output as a result of the increased stroke volume.

21. CIRCULATORY SYSTEM Arteries become larger and more elastic Blood pressure is reduced. More red blood cells produce more haemoglobin. There are lower level of fat in the blood because the body has learned to utilise it as fuel. There is an increased capacity to process lactic acid during exercise.

22. BREATHING There is an increase in the number of alveoli in the lungs. The lung capacity is therefore increased allowing a greater volume of air (oxygen) to pass into the bloodstream. We are able to maintain higher levels of activity for a much longer period of time. There is an improvement in anaerobic capacity as there is more energy stored in the muscles. Gaseous exchange is considerably improved so that carbon dioxide and other waste products are removed from the body more efficiently. We are less likely to become breathless when performing normal daily tasks.

23. BODY COMPOSITION Bones become stronger as a result of the increased levels of calcium production. Muscles and their tendons become stronger and far more elastic. If activity includes aerobic exercise our body learns to utilise fat more efficiently as fuel energy instead of carbohydrate. Fat deposits are reduced leading to a loss of bodyweight.

24. MUSCLES Muscles become larger (hypertrophy). The growth is governed by the nature of training and competitive activity. If heavy weights are lifted, muscle size will increase significantly. The use of lighter weights with more repetitions will increase muscular endurance. Fast twitch muscle fibres also increase in size if training includes speed of movement. An increased network of blood vessels improves the supply of blood to the muscles - this is known as vascularisation or collateral circulation. Muscle cells store larger amounts of energy. Tendons and ligaments become stronger and more flexible.

25. Bones become stronger as a result of the increased levels of calcium production. Muscles and their tendons become stronger and far more elastic. If activity includes aerobic exercise our body learns to utilise fat more efficiently as fuel energy instead of carbohydrate. Fat deposits are reduced leading to a loss of Bodyweight. RATE OF RECOVERY

26. TESTING FITNESS There are many ways to test fitness – fitness testing is particularly useful because it can measure progress and allow coaches and Athletes to set targets. There are seven fitness tests that you need to familiarise yourself with. They are: Multi-stage fitness test or bleep test The 12 minute run Spring tests Sit and reach Press ups/sit ups test Agility run test Stork stand test