Fitness and Training
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- Created by: ashleigh
- Created on: 02-05-15 20:50
Benefits of fitness and exercising
- Reasons for participating in physical activity: promote health and fitness, for social benefits, for mental benefits, and for physical benefits
- MENTAL BENEFITS: Mental challenge, ease stress/tension, increase confidence, provide fun
- SOCIAL BENEFITS: Meet people/make friends, develops teamwork/cooperation, earn money
- PHYSICAL BENEFITS: Improved body shape, strengthen bones/muscles, improved posture
- Physical fitness= the ability to perform physical activity effectively and recover quickly
- Everyone has different bodily demands and everyone does not need the same level of fitness
- It is important to meet the demands of your own lifestyle.
- Exercise can help to fight illness and injury
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Benefits of exercise diagram
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Components of Fitness
The components:
- Physical fitness- strength (muscular), speed, stamina (cardiovascular endurance), flexibility (range of movement at a joint) and somatotype (body shape)
- Motor fitness- reaction time (difference between stimulus and reaction), agility (changing direction at speed), power (strength AND speed), balance, attitude (psychological approach) and co-ordination
- Aerobic- to perform low intensity activities for long periods of time
- Anaerobic- to perform at high intensity for short periods of time
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Principles of Training
- We use the SPORT principles:
- Specificity= specific to the sport and muscle groups in use
- Progression= a gradual increase in intensity to create overload
- Overload= raising training to a higher level than normal (FITT)*
- Reversibility= the effects of training will reverse if training stops
- Tedium= training can become boring/tedious
*FITT= frequency, intensity, time and type
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Goal setting
Setting targets helps to be succesful, show progress and increase self-confidence. Goal setting = SMARTER:
- Specific
- Measurable
- Agreed(with trainer)
- Realistic
- Time bound
- Exciting
- Recorded (to be ticked off)
Motivation= the drive that helps you achieve your goals, intrinsic is from within and extrinsic is from outside
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Training
Training threshold:
- Training must be strenuous and effective, but working too hard can cause injury and oxygen debt
- A training threshold rate is a safe level to work at, and you should not develop oxygen debt
- The usual area to work is within 60-80% of your maximum heart rate
Oxygen debt:
- Training below the training threshold rate is aerobic, training above is anaerobic and will cause oxygen debt.
- To remove lactic acid the debt must be repaid
Anaerobic and aerobic training:
- Aerobic uses larger muscle groups and requires a shorter recovery time. It improves breathing and increases heart size
- Anaerobic includes frequent rest periods. It improves lactic acid tolerance.
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Training Methods (1)
WEIGHT/RESISTANCE
- A series of exercises that work on particular muscle groups
- The weight provides the overload
- The higher the resistance, the fewer repetitions. This improves strength
- The lower the resistance, the more repetitions. This improves endurance
CIRCUIT
- A series of activities performed one after the other at different stations
- Each activity is done for a certain amount of time with rest periods before the next station
- It can be set for specific sports, muscle groups and components of fitness/skill
- Progressive overload occurs if reps/time is increased each week
INTERVAL
- Alternate periods of high intensity activity with rest periods
- E.g. 20 push ups, 30 second rest, 20 push ups, 30 seconds rest etc.
- Progression can be used by more reps/more time/higher intensity/shorter rest
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Training Methods (2)
INTERVAL
- Alternate periods of high intensity work with rest periods
- To increase overload increase intensity/duration/number of work periods/reduced rest
CONTINUOUS
- Running at a constant speed for a fairly long amount of time
- To apply overload increase intensity/distance
FARTLEK
- Like continuous but with varying intensity/length with low activity periods
- To apply overload extend the length/intensity
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Training Phases
Warm-up
- prepares the body
- raises heart rate and increases blood flow to the muscles
- includes pulse raiser, stretching and sports specific activity
- reduces chances of injury
Warm-down
- allows the body to return to normal
- flushes out lactic acid from muscles
- helps repay oxygen debt
- prevents soreness later on
Fitness and exercise
- should be aimed at the components being exercised
- must include progressive overload
- should devlop sports specific/team skills for the game/match
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Effects of Exericse
LONG TERM
- heart gets bigger
- resting heart rate decreases
- improved gas exchange
- vital capacity increases
- stronger bones
- better flexibility
- muscle hypertrophy
- stronger tendons
SHORT TERM
- increased breathing rate as muscles need more oxygen
- rise in pulse rate
- sweating to cool the body
- blood shunting from some organs to supply the working muscles
- rise in body temperature
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Temperature Regulation
In order to maintain core temperature when exercising/in hot conditions:
- Blood vessels under the skin get bigger (vasodilate)
- Skin surface becomes red
- Heat radiated through the skin
- Sweat is released to cool the body
- Panting and heavy breathing to draw in cool air and push out hot air
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Programmes of Exercise
Exercise programmes
- concentrate on fun and fitness
- use little equipment
- concentratre on multiple fitness components
Aerobic programmes
- helps develop cardiovascular fitness
- aims to improve muscle tone and reduce body fat
- it is a set pattern of continuous aerobic exercises
- led by and instructor
- examples: step aerobics and aqua aerobics
Body conditioning programmes
- aim to improve cardiovascular fitness with a total body development
- examples: pilates and yoga
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Testing (1)
fitness
- Tests must have validity, objectivitity and a method
- Can show if training is effective and the amount of progression
- Example: bleep test
strength
- Different bodily areas and components can be tested
- Hand and forearm grip dynamometer
- Leg and back strength is tested with a tensiometer
- Leg power is tested with standing long/high jump
suppleness
- The most popular are the shoulder-lift and sit-and-reach test
- Must warm up to avoid injury
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Testing (2)
Muscular endurance
- Press-ups for arm and core endurance, Sit-ups for stomach muscles endurance
Cardiovascular endurance
- Cooper test is distance ran in 12 mins, bleep-test is between 20m until 3 bleeps are missed
Speed and agility
- Run while changing direction e.g cones as obstacle, timed for speed and agility
Reaction time
- The ruler drop test measures how quickly someone will catch a ruler when dropped
Balance
- Stand on one leg for as long as possible
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