Fitness Components & Methods of Training

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Presentation transcript:

Fitness Components & Methods of Training Learning Outcome 2

Aerobic exercise In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness

Anerobic Exercise Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced.

COMPONENTS OF FITNESS

CARDIOVASCULAR ENDURANCE… Engaging in physical activity over long periods of time Heart's ability to deliver blood to working muscles and their ability to use it Important for sports performers who perform long, enduring events. Long distance runners, endurance cyclists, rowers…

MUSCULAR ENDURANCE… Using muscles repetitively over a period of time without fatigue. This causes a limb to carry out repeated movement. This is needed for activities such as… Middle distance running Rowing Swimming

FLEXIBILITY… Moving the joints through a wide range of motion Joints in the body have maximum ranges of movement which differ in relation to the type of joint being used… Developing good flexibility can prevent sustaining injury. Gymnasts High jumper Pole vaulter

STRENGTH… Producing force using muscles Strength is the ability to overcome a resistance. Maximal strength Dynamic Strength Explosive Strength Static Strength

POWER… Known as explosive strength or anaerobic power. It is the product of… Speed x Strength EXAMPLES Shooting in football – Kicking with strength, moving the leg at speed Spike in volleyball – hitting with strength, moving the arm at speed Performing a punch in boxing, punching with strength, moving the arm at speed

AGILITY… The ability to change direction at speed with control EXAMPLES A footballer needs to change direction quickly to outwit another player, or to manoeuvre themselves into a suitable position to pass and shoot. A volleyball player may need to change direction quickly so that they can react to the opposing teams use of the ball…

BALANCE… Maintaining the bodies equilibrium whilst static or on the move Static – Balancing whilst still A headstand (in a held position) Dynamic –Balancing whilst moving Snowboarding in a downhill descent

METHODS OF TRAINING

CARDIOVASULAR TRAINING Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness. Fartlek - 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness. Interval - involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance

WEIGHT/RESISTANCE Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly)

POWER TRAINING Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance. Plyometric - exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). Sprint training – Explosive work out

FLEXIBILITY Static – Dynamic

AGILITY Agility ladders Hurdles

BALANCE Balance board Exercise ball