Transcript GCSE PHYSICAL EDUCATION

GCSE PHYSICAL
EDUCATION
A5: The
Methods of
Training
Objectives
By the end of this module you should be able to:
1. Describe with examples, isotonic and isometric contraction and
explain the differences between them in relation to various sporting
activities.
2. Describe what is meant by circuit, weight, interval, continuous, cross
& fartlek training explaining why each is important to differing sporting
activities.
3. Relate various methods of training to the principles of training.
4. Show an understanding of the exercise session (warm up, main
activity and cool down).
5. Explain the role of aerobic and anaerobic activity in relation to
exercise.
Objectives
6. Describe the immediate effects of exercise, the effects of
regular training and exercise and the long term benefits of
exercise on the bones, joints and muscles.
7. Describe the immediate effects of exercise, the effects of
regular training and exercise and the long term benefits of
exercise on the cardiovascular and respiratory systems.
8. Understand what is meant by recovery rates, plot examples on
a graph and evaluate the results.
9. Graphically demonstrate and explain the use of target zones.
Aerobic vs Anaerobic
Aerobic Exercise is =
exercise performed in
the presence of oxygen
Anaerobic Exercise is =
exercise performed in
the absence of oxygen
Aerobic
Anaerobic
Marathon
Sprinting
Swimming
Weight lifting
Cycling
Long Jump
Rowing
Vaulting
Badminton
Baseball
Interval Training
Interval training is a form of training that consists of:
-a series of work intervals
-a series of rest intervals
The length and number of each of these two factors is
dependent on what you want to achieve in your training.
Interval Session 1 = 100m sprinter
Objective = improve and maintain speed in last 40m of race
Work Interval = 120 metres – race pace
Rest Interval = 400 metres – walk pace 5mins
Number of intervals = 6
Interval Training
Interval Session 2 = Cross Country Runner
Objective = improve running at different speeds
Work Interval = 500 metres at race pace
Rest Interval = 500 metres at less than race pace
Number of Intervals = 6
Interval Session 3 = Professional Footballer
Objective = improve recovery time for sprints whilst playing
Work Interval = 5 metre shuttle sprints 30 seconds
Rest Interval = 1 minute 30 seconds
Number of Intervals = 10
Continuous Training
Continuous training means, exercising for long periods of
time without rest.
Continuous training is arguably the best form of physical
exercise to improve cardio-vascular endurance.
Examples include running, cycling and rowing for long
periods of time
As you know from your work with the principles of training
not everyone is the same. In fact we all have individual
needs. It is therefore important that we are training at
the right level for us in order for it to be beneficial.
One of the best indicators we have of our cardiovascular
fitness is our recovery rate.
Recovery Rates
This is the time it takes to recover back to
your normal resting heart rate.
It is indication of how fit you are, the quicker
your heart rate recovers back to normal
resting rate after intense exercise the fitter
you are.
With regular continuous training your
recovery rate is likely to improve (e.g.
decrease).
Recovery Rates
A sports person with a 4 minute recovery rate would have the
following results
Resting
Heart
Rate
Heart
Rate
After 0
minutes
rest
Heart
Rate
After 1
minutes
rest
Heart
Rate
After 2
minutes
rest
Heart
Rate
After 3
minutes
rest
Heart
Rate
After 4
minutes
rest
66
130
112
95
80
66
beats beats beats beats beats beats
per
per
per
per
per
per
minute minute minute minute minute minute
Target Zones
To see if exercise is beneficial to you it must be of a high
enough intensity to be in your target zone. As a rough guide we
can calculate our maximum heart rate according to our age.
Maximum Heart Rate (MHR) = 220 – (your age)
Mr Dyke’s MHR = 220 – 22 = 198 beats per minutes
From this you can calculate your target zone for cardiovascular
training.
For aerobic training, that is for continuous training to be having
a positive effect you must train for at least 20 mins with your
heart rate between 60 and 80% of your MHR.
Training Zones
Over 95% is our speed training zone. We need long recovery
periods during this training.
90% - 95% MHR is our anaerobic training zone. Training here
will improve our anaerobic fitness. Recovery periods are
important.
80% - 90% is our anaerobic threshold zone. Here we are
changing from aerobic to anaerobic. As we get closer to 90%
MHR lactic acid will start to accumulate.
60% - 80% MHR is our aerobic training zone. Training here will
improve our aerobic fitness.
60% MHR is called our aerobic threshold. Below this threshold
there is no training effect.
Up to 60% MHR is called the recovery zone. Working at this
level will help you recover quicker during training.
Strength Training
When we perform an exercise where the length of our
muscle is not changing it is known as an ISOMETRIC
contraction.
When we perform an exercise where the length of our
muscle is changing it is known as an ISOTONIC
contraction.
When we perform an exercise where the speed of the
muscle movement stays the same throughout the range of
movement it is known as an ISOKINETIC contraction –
this is only achieved with the aid of a mechanical device
used by physio’s.
Strength Training
Isotonic
Contraction
Isometric
Contraction
Bicep Curl
Tug of War
Cycling
Rugby Scrum
Kicking A Football
Handstand
Netball Chest Pass
Weight Lifting
Overhead Clear Shot
Archery
Isokinetic
Contraction
Weight Training
Weight training is sometimes called resistance training. It can
be accomplished in three ways.
-Using FREE WEIGHTS (dumb bells & bar bells)
-Using MACHINE WEIGHTS (pec dec & lat pull down)
-Using CALLISTHENIC EXERCISES (press ups & situps)
Free weight and machine training if done correctly can lead to
overload and progression and is an excellent way of toning and
building muscles.
Like the target zone for continuous training, weight training
uses the concept of the ONE REPETITION MAX.
Weight Training
One Rep Max = This is the maximum amount we can lift using
maximum effort.
Once we know this then we can work out the weight depending
on our objective.
To build muscles / strength
Lift heavy weights 60-80% of 1 rep max
REPS = 6-8
SETS = 3
To tone muscles
Lift lighter weights 40-60% of 1 rep max
REPS = 12 – 15
SETS = 5
Circuit Training
Circuit training is performing selected exercises or
activities in a sequence. These are normally
performed at stations for a specific period of time.
One of the big advantages about circuit training is
that you can design the circuit to meet different
objectives.
For example it could be a strength circuit or a
mixture of anything for general fitness
Circuit Training
Circuit For General Fitness
Time at each station = 1 minute
Complete circuit = 2 times
Sit ups
Shuttle Runs
Press Ups
Squat Jumps
Pull Ups
Burpees
Dips
Step Ups
Circuit Training
Circuit for basket skills
Time at each station = 1 minute
Complete the circuit = 2 times
10metre dribbles
Right side lay up
Bounce passes
Left side lay up
Dodge & shuffle run
Set shots
Chest passes
Rebounding
Benefits Of Exercise
Long Term Effects of Aerobic Training:
Heart
Our chambers become larger with thicker muscular walls
Emptying of chambers becomes faster
Our stroke volume becomes bigger than that of an untrained
person
Blood & Arteries
Arteries become larger and more elastic
Our blood pressure is lower
Body Fat
Our body uses more fat & less carbohydrate as a fuel for
exercise
Benefits of Exercise
Tendons & Ligaments
Tendons become stronger
Ligaments are more flexible as a result of stretching and less
likely to sprain.
Bones become stronger as more calcium is produced
Oxygen Use
We breathe less for shorter periods of time
We can work closer to our VO2 max.
We can increase our VO2 max by as much as 20%
The number of alveoli in our lungs increase
Our muscles can store more amounts of oxygen
Increase in the number of blood capillearies
Long Term Effects of Anaerobic
Training
Our fast twitch muscle fibres increase in size
Our muscles are able to cope with lactic acid
Our muscle cells can store greater amounts of ATP,
creatine phosphate and glycogen
There is an increase in quantity, speed and efficiency
of chemical reactions which produce and use energy in
our muscles
Long Term Effects of Resistance
Training
Greater amounts of ATP, Creatine Phosphate and Glycogen
stored in muscles.
Muscles hypertrophy and contract more quickly.
Fast twitch muscle fibres increase in size.
Ligaments & tendons become stronger as a result of
exercise.
Muscles atrophy when they become inactive, for example
through injury.
Long Term Effects of Resistance
Training On Strength
Our muscles adapt to the amount of work they have
to do.
Heavy weight lifting results in an increase in muscular
strength.
Heavy weights lifted with a few fast repetitions
increase our muscular power.
Lighter weights with many repetitions results in an
increase in muscular endurance.