Transcript Learning aim B: Know about exercise adherence factors and

Learning Aim A:
Unit 5: Training for Personal Fitness
Assignment 2
Aims
• All: Outline and summarise personal information
for designing a fitness training programme
• Most: Assess personal information for fitness
training programme design
• Some: Justify the training programme design,
explaining links to personal information
SMARTER
http://www.youtube.com/watch?v=hea8D64RpGI
• Specific – Identify the specific technique or component of fitness which
you want to improve
• Measurable – The goal should be measurable in some way, so that you
will be able to determine when it has been achieved
• Achievable – The goal must be achievable and not beyond your possible
capabilities
• Realistic – The fitness training methods chosen should be realistic,
taking into consideration factors such as time restraints and cost
• Time-related – Having a target date for achieving a specific goal helps
you to become motivated and train hard to meet it
• Exciting – An exciting goal will again help to motivate you, making you
more likely to stick with the training programme and train hard
• Recorded – Changes in performance should be monitored and you
should record when you have achieved goals. This will help you to
review your programme later on
SMARTER examples
Robert is a judo competitor. He know that muscular
strength is an important component of fitness in his sport. In
order to develop his strength he has started doing free
weights training. Roberts current bench press one rep max is
40 kg.
SMARTER Goal –
Robert aims to increase his bench press 1RM (S) by 1.5% over
the next month (M, TR). This increased value is achievable and
realistic – a goal which Robert will be very likely to achieve
with regular training, and he has the necessary equipment.
Robert feels excited and motivated to achieve this goal,
knowing that it will contribute to his success in judo. Robert
will record when his goal is achieved
Goal Setting – Card sort
• Short Term Goals
• Medium Term Goals
• Long Term Goals
Aims
• Linked to personal goals
• Extension of the personal goals you identify
• Refer to the specific component of fitness you
would like to develop
Objectives
• Final and general intended outcomes
• Indicate your motivation, referring to the
sport or activity you to improve your fitness
for.
• My personal goal is to decrease my body fat
percentage by 5%
• My aim is for my body composition to become leaner
• My objective is to move to a lower weight class in
boxing
Personal Goal
• In order to begin to develop your training
programme you need to set yourself one or two
personal goals to achieve
• You may set short term goals to help you achieve
• Think about which components of fitness you
would most like to develop and why you would
like to develop them
Importance of Lifestyle and Physical
History
• Why is it important to consider your lifestyle and
physical history prior to designing your programme?
• What exercise would you recommend for an obese
person?
• What would you recommend for someone with a
Cardiovascular illness?
Training Principles
• FITT
• Other principles
• BORG, RPE, Heart Rate etc
• How will you include the training principles?
FITT
• Frequency – how often – the number of training
sessions per week
• Intensity – how hard – how hard the training will be
• Time – how long - how long the training sessions will
be
• Type – the activity – selecting a training method to
improve specific component of fitness
FITT
• Leanne is a long jumper and is training for an
athletics tournament. She completes three training
sessions per week (frequency); each session starts
off with light technique training and then moving
on to full sprints and jumps (intensity). The sessions
last two hours (time) and training involves a
combinations of technique and fitness training,
such as sprinting for speed and plyometrics for
power (type).
Progressive Overload
• To progress training needs to be demanding enough
to cause the body to adapt; this will improve
performance
• What can you increase?
• What can you reduce?
• It is not a good idea to apply all methods at the
same time
• Training should gradually be made harder to ensure
safety and maximum gains
Specificity
Variation
Rest and recovery
Adaptation
Reversibility
Match the meanings
with the definitions.
How do this relate to
your own
programme explain?
•
Specificity- matching the training to the requirements of an activity. You will
need to develop specific aspects of your activity, e.g. muscles, types of fitness
and skills.
•
Variation- Try to vary your training, to keep it interesting and to give your body
a different challenge.
• Rest and Recovery- Is the period of time allocated to recovery.
The time allocated to repair damage to the body caused by training or competition.
•
Adaptation- The body will react to the training loads imposed by increasing its
ability to cope with those loads. Adaptation occurs during the recovery period
after the training session is completed.
•
Reversibility- If you stop training the body will revert to the condition it was
before you begun training.
Intensity
• Training needs to be appropriate for the
component of fitness you wish to develop
• Exercise intensity is important to consider:
• Heart Rate Target Zones
• Borg Rating of Perceived Exertion
• Relationship between the two
Designing a safe programme
• What are the features of a safe programme?
• How will you include them in your design?
Training Methods
• It is important to select suitable training
methods, what training methods will you use
& why ?
Independently Design a Training
Programme
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6 weeks
Date/Day
Duration
Intensity
What will you do ? Method?
Principles of training
Designing a Training Programme
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Frequent & intense enough
Adequate duration to cause improvements
Correct training method
May need to modify your plans
• What do you do if the training is too easy?
• What are you going to do if your training is
interfering with other commitments?
Independently Design and Complete a
Training Diary