Transcript Fitness Training and Programming

Fitness Training
and
Programming
Energy Systems
ATP – PC (0 – 10 seconds)
Lactic Acid (10 seconds – 3 minutes)
Aerobic (3 minutes +)
It is important to understand which energy system
relates to which component of fitness in order to
develop an appropriate training programme
Energy Systems
All 3 Systems
Inter-relate
Fitness
Fitness is defined by the American College
of Sports Medicine (ACSM) as:
‘a set of attributes that people have or
achieve that relate to their ability to
perform physical activity’
Re-cap - Aerobic Endurance
The individuals ability to
take on, transport and
utilise oxygen
Can you identify specific
sports that require
aerobic endurance?
Muscular Endurance
The ability of a muscle or group of
muscles to perform repetitive contractions
over a period of time.
Endurance is a key for everyday life
activities and operates with muscular
endurance to help maintain good posture
and prevent back and leg pain.
In addition, endurance can enhance
performance during sporting events, as
well as help an individual cope with
everyday stress.
Can you identify specific sports that
require muscular endurance?
Muscular Strength
The maximal amount of force a
muscle can exert with a single
maximal effort
Muscular strength can help to
keep the body in proper alignment,
prevent back and leg pain, and
provide support for good posture.
Can you identify specific sports
that require muscular strength?
Flexibility
The range of motion that a joint or
group of joints can move through
Improving flexibility can improve
performance. A greater range of
motion will result in greater power
development
Improved flexibility can also help to
prevent injury and pain caused
through restrictions in movement
Can you identify specific sports that
require flexibility?
Speed
The rate at which the body
or individual limbs can move
Can you identify specific
sports that require speed?
Somatotype
Ectomorph
Mesomorph
Endomorph
Somatotype
Although not strictly a component of fitness, body
composition has a direct impact on a persons fitness
and their ability to perform certain activities
Ectomorphs are thin with low body fat and less
muscle mass
They tend to have long levers and are suited to …
Aerobic events
What muscle fibre types are predominent in this
somatype?
Ectomorph
Somatotype
Mesomorphs will be predominantly muscular
with low levels of body fat
They tend to have broad shoulders and narrow
hips and are suited to…
Team sports
What muscle fibre types are predominant in this
somatype?
Mesomorph
Somatotype
Endomorphs are predominantly fat and may
be apple or pear shaped
Some endomorphs will have a fair amount of
muscle and may be found in sports such
as…
Shot-put
What muscle fibre types will be predominant
in this somatype?
Endomorph
Task
Match the athletes to the component of fitness that
you think is most important for their performance
Methods of fitness training
• In pairs identify as many types of fitness
training as you can.
• Place each method of training under the
correct component umbrella
Training Methods
Resistance Training
Can be used to develop:
Muscular Endurance,
Strength & Hypertrophy
Resistance can be applied
through the following methods
• Free Weights
• Resistance Machines
• Medicine Balls
• Water
• Resistance Bands
• Body Weight
Resistance Training Set Systems
• Traditional 3 Set System
• Single Set System
• Multiple Set System
• Light to Heavy System
• Pyramid System
• Super Set System
• Circuit System
Plyometrics
Plyometric training develops power. It
involves moving your body weight very
quickly through jumping or bounding
Examples of plyometric training include:
• Jumping on to boxes & over hurdles
• Vertical jumps & standing long jumps
• Hopping
• Bounding
• Squat & Jump
• Press-up & Clap
• Depth Jumping
Circuit Training
Standard circuits are usually set
up with 8-12 stations organised to
work each muscle group
Each exercise is performed for a
certain number of repetitions or a
set period of time
Circuits are easy to organise and
adapt to specific sports
Circuit Training
Standard circuits are usually set
up with 8-12 stations organised to
work each muscle group
Each exercise is performed for a
certain number of repetitions or a
set period of time
Circuits are easy to organise and
adapt to specific sports
Fartlek Training
Involves steady running for various
distances or times with short
bursts of different pace running or
different exercises in between the
steady running bouts
example :
1500m steady run
40m sprint
800m steady run
30 press-ups
800m steady run
30 burpees
800m steady run
50m uphill sprint
800m steady run
50 pull-ups
200m steady run
and so on without rest relief
Speed Training
HOLLOW SPRINTS
Consists of alternating a sprint with a jog
example : 60m sprint, 30m jog x 4 laps
performed continuously around a 400m track
REPETITION SPRINTS
Characterised by a set distance in a set time with
a set rest relief
example : 6 x 150m in 19 seconds with 5 minutes
rest relief
ACCELERATION SPRINTS
Build up speed over a set distance, followed by
the maintenance of speed over a set distance
normally starting from a low position such as a
three point start to maximise acceleration forces
example : 30 metres acceleration followed by 20
metres flat out
RESISTANCE SPRINTS
Uses an external resistance such as a harness,
towing a tyre, running up an incline
Aerobic Training
Continuous Training
Involves an individual maintaining a
steady pace for a long period of
time
To be effective it must be done for a
period of over 20 minutes
Intensity may be varied by
adjusting the pace or effort of the
activity
examples : 30 km bike ride, a 5 km
run
Aerobic Training
Interval Training
Most popular type of training for elite
athletes. It is very versatile and can
improve both aerobic & anaerobic
capacities
In order for the correct system to be
stressed several variables have been
identified which can be manipulated.
• Distance of work interval (duration)
• Intensity of work interval (speed)
• Number of reps within a session
• Number of sets within a session
• Duration of rest interval
• Activity during rest period
Interval Training ATP-PC
• Work period of 3-10 seconds at
maximal intensity
• Up to 50 reps per session (5
sets of 10 reps)
• Rest period usually equates to
a work/rest ratio of 1:3
Interval Training Lactic Acid System
• Work period of 15-90 seconds
at moderate intensity
• 12 reps per set over 2-3 sets
• Rest period usually includes
light exercise in-between
(stretching, walking etc) and
equates to a work/rest ratio of
1:2
Interval Training Aerobic System
• Work period of 7-8 minutes of
moderate intensity
• 3 or 4 reps per session usually
just 1 set
• Rest period usually equates to
a work/rest ratio of 1:1/2 So if
your work period was 8 minutes
you would rest for 4
Core Stability Training
‘the ability of your trunk to support the
effort and forces from your arms and
legs, so that muscles and joints can
perform in their strongest and most
effective positions’
(Elphinston & Pook, 1999)
Task
Have a go at some of the core
exercises on the cards
Can any of you hold the position in
the picture?
Agility Training
Agility training is a system of
progressive exercises and
instruction aimed at developing
fundamental motor abilities,
balance and coordination.
Examples include:
• Agility Ladders
• Hurdles
• Agility Poles
Principles of Training
Task
What do you consider to be the principles of
training?
Fitness Principles
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Specificity
Progressive
Overload
Reversibility
Tedium
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Individuality
Adaptation
Recovery
Plateau
FITT Principle
F
Frequency
I
Intensity
T
Time
T
Type
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
Sets per
exercise
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
Frequency
Heart Rate (HR) training zones
• How do you calculate your resting and maximum heart
rate?
• heart rate zones and calculations
• 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
(http://www.twrc.rowing.org.uk/coach/heartrate.htm)
Heart Rate (HR) training zones
The Energy Efficient or Recovery
Zone - 60% to 70%
• Training within this zone
develops basic endurance and
aerobic capacity.
• Long, slow work develops the
body's ability to feed the
working muscles more
efficiently.
• Advantage is weight loss,
because you are almost
exclusively burning FAT.
• Allowing muscles to reenergise with glycogen, which
has been expended during
those faster paced work-outs.
Heart Rate (HR) training zones
The Aerobic Zone - 70% to 80%
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Training your cardiovascular system.
The body's ability to transport oxygen
to, and carbon dioxide away from, the
working muscles can be developed
and improved.
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.
This zone is also ideal for developing
local muscle strength.
The Anaerobic Zone - 80% to
90%
•
Enormous amount of benefit can be
gained.
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Anaerobic threshold is hiding.
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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.
•
By-products of burning this glycogen,
is Lactic Acid
working muscles are producing lactic
acid at a faster rate than the body can
remove it. (at what rate it occurs depends on the
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individual)
Heart Rate (HR) training zones
The Red Line Zone 90% to 100%
•
Only be able to train for short
periods of time.
•
It effectively trains your fast twitch
muscle fibres and helps to
develop speed
•
This zone is reserved for racing
sprints and only the very fit are
able to train effectively within the
red line zone
Periodistaion
• 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 Periodisation
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
• Macrocycle – 1 yr. to 4 yr. training cycle
• Mesocycle – monthly training cycles
• Microcycle – weekly or individually planned training cycles
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
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)
M T W T F M T W T F M T W T F M T W T F M T W T F M T W T F
T
r
R
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r
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r
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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
Rating of Perceived Exertion
Borg’s Scale (Gunner
Borg 1982):-
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
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Modified Borg scale:
0
-
At Rest
very, very light
1
-
Very easy
very light
2
-
Somewhat easy
3
-
Moderate
4
-
Somewhat hard
5
-
Hard
6
-
7
-
8
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9
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fairly light
somewhat hard
hard
very hard
very, very hard
10 -
Very Hard
Very Very Hard