Transcript Unit 4:Fitness Training and Programming

Aims
Provide information required for
producing session plans for
cardiovascular, resistance
flexibility and speed training.
Provide information required
when planning a training
programme.
Task
Watch the following (Fitness
Skills and Training & Evaluating
Training DVD ) and take notes on
the key features and feedback
Fitness Skills DVD –
Key Messages
Aerobic or Cardiovascular
training 3-6 times per week
Up to 12 months to reach
peak fitness
Low fitness levels - 20-30
minutes per session
MHR 220-age
As fitness level increase - 4560 minutes per session
Training zones –
untrained 50-70% (MHR)
Trained 70-80%
Resistance training (strength)
times per week 3-4 rimes per
week
6 weeks to see clear signs of
fitness improvements
REST
Training Programmes DVD –
Key Messages
FITT
Adaptation
Specify your needs
Principles of Training
Increase gradually through
Progressive Overload
FITT Principle
F
I
Frequency
Intensity
T
Time
T
Type
Fitness Principles
O Specificity
O Progressive
O Overload
O Reversibility
O Tedium
O Individuality
O Adaptation
O Recovery
O Plateau
Planning a fitness training
session
Identify what you feel are the key
features needed when planning a
training session for your allocated
component of fitness
Work around the additional tables to
add to the existing information for
each component
Key aspects of a training
programme
Things to consider when
planning a training programme
Things to avoid when planning a
training programme
O Component of Fitness
O Too much repetition
O Type of training method
O Not following the SPORT
O Clients needs
& F.I.T.T principles
O No/little reference to
H&S
O Unsuitability - training
does not mirror the
goals/targets
O Availability
O SPORT & F.I.T.T principles
Key aspects of a training
programme
Barriers that can impact on your
planning
O Resources
O Time
O Availability
O Experiences/Confidence
O Prior knowledge
O Disabilities
O Contraindications
Cardiovascular
Training
O Exercise intensities;
monitor intensity e.g.,
RPE, heart rate
monitoring – maximum
heart rate, heart rate;
anaerobic threshold;
work/rest ratios
Resistance Training
O Choice of exercises;
number of exercises;
order of exercises;
resistance; repetitions;
sets; rest between sets;
speed of movement;
systems of training
Flexibility Training
O Choice of exercises;
number of exercises;
order of exercises;
repetitions; time
Speed Training
O Time/distance;
repetitions; sets; rest
between sets; work/rest
ratio
Planning a fitness training
session
Group tasks
O For your allocated component of fitness plan
a brief session plan taking into account the
information gained in the previous task &
the use of the FITT principle
O Work round in your groups and add to each
session plan e.g. include an alternative
exercise; different system of training; type of
training method
Periodistaion
Q1. What is
Periodistaion?
Q2. When/how
is it used?
Q3. What does
it consist of?
Periodistaion
O Training programs are based on a structured
cycle – Periodistaion
‘A progressive change in the type of training
that is being performed to gain maximum
fitness benefits.’
(Stafford-brown et al, 2007)
Introducing Periodistaion
Macrocycle
Mesocycle
Microcycle
1 yr. to 4
yr.
Training
cycle
Monthly
Training
Cycles
Weekly or
individually
planned
training
cycles
Largest unit of a training cycle which covers the
overall objective of the programme can last
between 1 and 4 years. A rugby player will train
on a one year cycle, whereas an Olympic athlete
will train on a 4 year cycle
Part of the training cycle which is of medium
duration, it can last between 4 and 24 weeks. It is
the main method for controlling work to rest ratios.
A ratio of 3:1 (3 working weeks followed by 1 week
of active rest) is often used but 2:1 can be used for
less experienced athletes
Smallest unit of periodisation which shows the
specific adaptations of the training programme.
This cycle usually lasts for one week
Peoriodisation
O Macrocycle – 1 yr. to 4 yr. training cycle
O Mesocycle – monthly training cycles
O Microcycle – weekly or individually planned training
cycles
Designing your six week
training programme
Mesocycle (Six weeks)
Microcycle 1
(1 week)
Microcycle 2
(1 week)
Microcycle 3
(1 week)
Microcycle 4
(1 week)
Microcycle 5
(1 week)
Microcycle 6
(1 week)
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Microcycle 2
(1 week)
Monday
Tuesday
Wednesday
Thursday
Friday
Training
Rest
Training
Rest
Testing
No training
Maximal intensity
45 minute session
Fitness testing
Bleep test
Moderate intensity
90 minute session
Interval training
No training
Based around shuttle
runs between 10, 20 &
30 metres
Low intensity
60 minute session
Continuous training
Athlete attempts 8km
run
T
Training Goal Chart
Training Goal
Resistance
Aerobic
Strength
Hypertrophy
Endurance
Health
Cardiovascular
Intensity
High
Moderate
Low
Low
60-90%
of maximum heart
rate
Load as % 1
repetition
Max
85%
67-85%
Up to 67%
N/A
N/A
Repetitions /
duration
1-5
6-12
12+
30 minutes +
20 minutes +
Recovery
between
sets
3-5 minutes
1-2 minutes
30-60 seconds
N/A
N/A
2-6
3-6
2-3
1
1
1-2 times per
week
1-2 times per week
2-3 times per
week
5+ per week
3+ per week
Sets per exercise
Frequency
Heart Rate (HR) training
zones
O How do you calculate your resting and
maximum heart rate?
O Heart rate training zones are calculated by
taking into consideration your Maximum
Heart Rate (MHR) and your Resting Heart
Rate (RHR).
Heart Rate (HR) training
zones
Example
1. Resting Heart Rate of 60 bpm
2. Maximum Heart Rate of 203 bpm
3. You are to work at 65% on the treadmill and want to know
what heart rate you should be keeping to.
4. Your working Heart Rate is 143 bpm (i.e. 203 - 60)
5. 65% of 143 (your working HR) is 93
6. Add this figure to your resting HR (60), giving a figure of
153 bpm
Heart Rate (HR) training
zones
The Energy Efficient or Recovery
Zone - 60% to 70%
O Training within this zone develops
O Advantage is weight loss,
basic endurance and aerobic
capacity.
O Long, slow work develops the body's
ability to feed the working muscles O
more efficiently.
because you are almost
exclusively burning FAT.
Allowing muscles to re-energise
with glycogen, which has been
expended during those faster
paced work-outs.
Heart Rate (HR) training
zones
The Aerobic Zone - 70% to 80%
O Training your cardiovascular system.
O As you become fitter and stronger from training in this zone you will
get the benefits of some fat burning and improved aerobic capacity.
75% training often feels good.
O This zone is also ideal for developing local muscle strength.
Heart Rate (HR) training
zones
The Anaerobic Zone - 80% to 90%
O
Enormous amount of benefit can be gained.
O
Anaerobic threshold is hiding.
O
Between these heart rates, you use very little fat, instead you start to use
glycogen - which is stored in your muscles - as the main source of energy.
O
By-products of burning this glycogen, is Lactic Acid
O
working muscles are producing lactic acid at a faster rate than the body
can remove it. (at what rate it occurs depends on the individual)
Heart Rate (HR) training
zones
The Red Line Zone 90% to 100%
O Only be able to train for short periods
of time.
O It effectively trains your fast twitch
muscle fibres and helps to develop
speed
O This zone is reserved for racing
sprints and only the very fit are able
to train effectively within the red line
zone
Rating of Perceived Exertion
Borg’s Scale (Gunner
Modified Borg scale:
Borg 1982):-
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
-
0
-
At Rest
very, very light
1
-
Very easy
very light
2
-
Somewhat easy
3
-
Moderate
fairly light
4
-
Somewhat hard
5
-
Hard
6
-
7
-
8
-
9
-
somewhat hard
hard
very hard
very, very hard
10 -
Very Hard
Very Very Hard
Role play – Preparation for
Learner task (s):
O Working independently assuming the role of the instructor
you are to devise questions that you will pose to your client
in preparation for the development of the training
programme
Role play – Preparation for
Task 3
Learner task (s):
O The instructor and client are then to work together and
discuss the make up of their training programme
O The client and instructor are to work with another pair to
peer evaluate/critic offering areas of good practice and
developmental points