B453 Informed decisions making using the principles of training and safe exercise

respiratory rate, tidal volume and minute volume

Respiratory is breathing rate. Our breathing rate increases when we exercise our breathing speed goes up  and we have an increase in breathing rate.We get an increase in the amount of air breathed in and out during exercise which means we breathe deeper, greater air into lungs equals more breathing out  this can be known as a greater increase in tidal volume. We also have an increase in the amount of air we breathe in and out of the lungs per minute. This is known as an increase in minute ventilation/volume.

heart rate, cardiac output and stroke volume

Increase in heart rate, resting heart rate is 60 - 90 bpm. Working heart rate can go up to over 200 bpm. The amount of blood leaving the heart that contracts/beats also goes up this is known as increase in stroke volume. Because our heart is beating more times per minute and is ejecting more blood each time the heart beats the total amount of blood leaving the heart per minute also goes up so we get an increase in the total amount of blood leaving the heart per minute and this is called cardiac output. Also known as Increase in cardiac output. If we multiply heart rate by stroke volume we get cardiac output.

muscle fatigue; increase in temperature

Increase in core body temperature the body itself warms up. It's good because it means we can do other things such as gaining more oxygen into muscles which becomes more efficient to joint capsules to lubricate and become more loosen, soft and mobile, it also allows muscles to become more stretchy and more pliable.We get more flexible as body temperature goes up. Flexibility training happens later because the body is not warm. We can experience muscle fatigue these are amongst some of the main changes that occur during exercise conditions.

Description of the vascular shunt mechanism 

Vascular means blood vessels and the blood itselfs. We get certain changes that help us in exercise conditions. We get more blood to the working muscles we start to send more blood to the muscles rather than the liver whereas in resting conditions we do the opposite. This is an automatic system this is called a vascular shunt system this means that the blood is shoved to the muscle and other non essential organs.None of these are pernautment for example once we have finished exercising our heart rate goes back down to resting heat rate and our body temperature goes back down to normal temperature etc.  These are temporary changes do not last they are not adaptations to training they are just changes that occur during exercise conditions.  

Long - Term Effects of exercise:

Long - term effects of exercise means an adaptation to training, If training causes a physical difference to occur to long term within our system this is known as adaptation.

 heart rate, stroke volume and cardiac output

Increase in stroke volume at rest, if we go through at least six weeks of high quality aerobic training the blood leaving the heart per contraction increases. We get a decrease in resting heart rate, if our stroke volume goes up we have less contracts to the heart this means our resting heart rate goes down. We get an increase in potential cardiac output , our total cardiac output during exercise will actually go up. This is the amount of blood leaving the heart per minute. Cardiac hypertrophy, this is the heart muscle itself which becomes thicker and stronger and more powerful this is how we manage to get more stroke volume out of the heart at contraction.

 lung volumes and rate of recovery

Long - term respiratory system how well our breathing is. First of all our lung volume increases because the muscles which are creating the breathing have got stronger.  Also know as muscles that power the lungs have also got stronger. We get a faster recovery, in other words our breathing rate and depth return to normal much quicker.

increase in strength of muscle fibres; hypertrophy; increased tolerance to lactic acid.

When we train our muscles get bigger, and stronger, Muscles can become more aerobic, this is by generating slow twitch fibres. We could also increase our anaerobic muscles we do this because we get more fast twitch fibres.  This is because we have got more hemoglobin and capiliars. We have an increase in oxygen utilization, when we breath in air at the lungs we can absorb more oxygen and carry more of it to the working muscles. We also delay fatigue which means we get tired slower. And finally we improve our long- term our flexibility.

Vascular Shunt Mechanism

Within the blood we carry more red blood cells so we get an increase in one of the components of the red blood cells which is called hemoglobin this allows us to carry more oxygen in the blood. Resting blood pressure goes down which is healthy and keeps us in good condition and we develop and grow more capillaries surrounding lungs and muscle tissue.

Specificity

• The athlete needs to know the specific and relevant training to the activity they need to know their specific energy systems which are either aerobic or anaerobic.

• Muscle groups and actions involved in the training also have to be specific

• Athlete must identify additional training such as flexibility and power training.

• Eg, a sprinter would do anaerobic training.

 Overload

• To make sure the athlete makes progress must gradually make the training more difficult, so body adapts and increases fitness.

• Overload can be achieved by a combination of increasing the frequency, the intensity and duration of the activity.

• Eg. increasing your repetitions in running, to gain more speed endurance to run quicker over a longer distance.

Progression

• The aim of training programmes are to progress fitness.

• Progression needs to be challenging but gradual as too much too soon can cause injury.

• Eg, pushing yourself in 800 repetitions but missing out a few because you feel tired.

 Reversibility

• If training stops fitness can quickly deteriorate.

• Muscles may shrink this is called atrophy.

• This can sometimes happen after a long term injury.

• Eg. Try to get back into training gradually, and make sure you do not miss many sessions. If you can’t run because of an injury try swimming as it isn’t hurting your muscles.

Frequency

• Frequency of training is the number of training sessions each week. This depends on the level of ability and fitness of the performer.

• Aerobic training may be 5 to 6 times a week whereas anaerobic training can be 3 to 4 times a week.

• Eg. going for continuous runs, bike rides, or swims 5 times a week. Opposed to working at full intensity 3 to 4 times a week at running or swimming.

 Intensity

• This is about the individual's ability and the type of training they do aerobic or anaerobic.

• For aerobic the heart rate is anything less than 85% whereas anaerobic exercise is anything above it.

• Eg. going for a gentle jog continuously for 30 minutes, opposed to running 12 x 200m with a 50 seconds recovery.

Time

• Time is the duration of the training. Aerobic training is usually a minimum of 20 minutes continuously. Whereas anaerobic is short repetitions with limited amount of rests in between.

• Eg, running for 60 minutes continuously and running 5 x 800m with a 1 minutes rest break.

Type

• The type of exercise depends on the sport and what type of training you do.

• For example a triathlete will do aerobic training and muscular endurance. Whereas a sprinter will do speed and anaerobic.

• A number of exercises and stations are set up.

• There are usually has 8 - 15. The circuit can be repeated a number of time.

• Athletes are at each station for a certain amount of time eg. 45 seconds.

• Stations are organised so they don’t work the same muscle groups twice in a row.

• Exercises included are strength, flexibility, endurance, core.

• It can improve all components of fitness.

• It can help upper, lower, total body and core.

• Circuit training is at high intensity which develops anaerobic performance.

• Make the circuit specific to muscles and energy systems for chosen sport.

• Progress the time on each station, the number of stations and the number of circuits.

• Lifting weights that are between 60-80% of the maximum weight that you lift.

• Lift heavy weights with few repetitions for strength/power and anaerobic capacity.

• Lift lighter weight with many repetition for endurance aerobic capacity.

• Assess personal readiness. Sessions should last about 30-45 minutes.

• Using machines weights or free weights to create a resistance to a muscle contraction.

• 8-10 reps makes a set you rest in between each set.

• At a low weight it develops muscular endurance and is aerobic.

• Repetitions at maximum intensity develops strength and power and is anaerobic.

• Polymentrics are used to develop fast, explosive powerful muscle contractions.

• On the downwards phrase the muscle extends and lengthens. This produces a powerful contraction on the upward phrase of the jump.  

• Exercises involved, bounding, hopping, jumping, squat thrusts.

• It develops speed, power, dynamic strength for power and explosive movements such as sprinting, throwing, jumping.

• The warm-up must be thorough as this type of training puts a large strain on muscles.

• These involve stretching exercises of passive and active stretches.

• Passive stretching - pushing someone down into a groin stretch.

• Active stretch- quadricep stretch.

• Increases flexibility in the muscles which increases performance.

• Increased flexibility reduces the risk of injury.

• Continuous training focuses on improving aerobic and cardiovascular endurance.

• Athlete needs to perform cardiovascular activities such as running, cycling and swimming for long periods of time.

• Continuous training is a good way to burn calories.

• Exercises involved are running, cycling, swimming, skipping, and aerobic.

• Set a distance or a time to complete each session

• The body improves cardiovascular and muscular endurance.

• 60-80% of the maximum heart rate is aerobic training zone.

• This method involves varying speed and endurance of continuous training.

• An example of this would be to run for 2 minutes at 50% pace and then run run for 30 seconds at 80%.

• Exercises involved Sprinting and jogging

• A certain distance or a certain time for each intensity.

• This type of training misex aerobic and anaerobic training

• Many people that play in team sports use this training method.

• Involves working at a high intensity and then having a rest and is repeated.

• 800m x 3 with a 3 min rests.

• Exercises involved shuttle runs, swim sprints, bike sprints.

• The athlete works anaerobically

• Increases heart size and strength, increased caperialliars.

Teachers have a responsibility to make a risk assessment and minimise the level of risks faced by their students. Students should also develop a sense of responsibility for their own welfare and other.

the gymnasium/sports hall/fitness centre - The gym can be used for games as well as fitness.

Possible Hazards

• Check if the floor is not slippery

• Any projection hocks that are unsafe tell the teacher.

• Bolt are unscrewed.

the swimming pool

The swimming pool hazards are divided into two

• the most biggest hazard is actually the behaviour and attitude people that use it /  People can drown

• People may not listen to an instructor or a coach / There are slippery surfaces.

court areas

Often used for netball, tennis, general playground for rest of the school sometimes community use it as well.

Possible Hazards

• Litter

• Broken fencing Wobbly posts

• Snow Frost Rain

• Inadequate maintenance

• Protecting Sockets

• Unprotected windows

playing field

The playing fields is often opened to everyone and cannot be closed off completely

Possible Hazards:

• Dog mess litter

• Long grass

• Frost, ice, snow, heavy rain

• Wobbly goals

• Unprotected rugby posts

• Good footwear.

artificial outdoor areas

• Activity supervised/qualified instructor/go with someone else/being trained/know what you are doing

• Correct clothing/footwear/shoes/properly fastened clothing/fits well Personal protective equipment/the right equipment Wear sun tan lotion

• Risk assessment/knowledge of risks of activity Follow health and safety procedures/take first aid kit/regulation of activity/safety briefing Check equipment (for faults)

• Take the climate/weather/environment/surfaces into account (when planning/continuing)/keep track of where you are/checking the area

• Activities suitable for the age/ability/experience of the participants Lift and carry equipment correctly Exercise/compete at appropriate level/don’t overdo it Warm up/cool down/stretching exercises Correct technique/skills

• Cover any cuts/abrasions with a plaster

• Rehydration/eat regular snacks

outdoor adventurous areas.

• .qualified instructor / go with someone else

• codes of behaviour

• footwear/shoes/properly fastened clothing / fits, Personal protective equipment/ the right Equipment Gum shield / helmet etc.

• Follow health and safety procedures Follow rules/no jewellery Remove litter/leaves/

• surfaces into account appropriate pitch or surface

• Activities suitable for the age/ability/experience of the participant Lift and carry equipment correctly Exercise/compete at appropriate level or fitness don’t overdo it, Warm up/cool down stretching exercises Use correct technique/skills

correct clothing/footwear

• Clothing - Wear clothing that is designed for sport, and is comfortable.

• Footwear - For sport wear shoes which have a good sole in them. This can prevent the risk of injury.

personal protective equipment

• Gum - shields, Shin pads, Helmets, etc.

health and safety procedures

• Following rules correctly

• Fair play

• Checking facilities

• Equipment

lifting, carrying and placing equipment safely

• Make sure that the equipment you are lifting is not too heavy.

• Ask someone or a group of people to help you lift it.

appropriate level of competition

• You are running with people your own ability and you are not pushing yourself that hard.

• Makes you less prone to injury as you are not going at 100% trying to keep up with everyone.

warm up and cool down

• Warming up you body increases your temperature making you more flexible, mentally prepared and less prone to injury.

• A cool down speeds up the removal of lactic acid waste products, makes your muscles less sore and achey, and makes you less prone to injury.

the importance of personal hygiene to avoid minor infections

• Hair - should be tied back and washed regularly

• Nials - These must be kept clean and preferably short

• Skin - You should wash or shower after physical activity because of the build up of sweat.

• Feet - It is very important to keep these clean and to change your socks regularly particularly after physical activity.