HRF

WHY EXERCISE? Brainstorm some reasons why under each of these headings.

How did you go? We exercise because it… INCREASES SELF DISCIPLINE INCREASES AMOUNT OF ENERGY HIGHER SELF ESTEEM LESS STRESS HELPS MANAGE WEIGHT/HEALTHY BODY FUN IMPROVES CONCENTRATION LOWERS BLOOD PRESSURE IMPROVES IMMUNE SYSTEM INCREASES LUNG CAPACITY LESS CHANCE OF STROKE LESS CHANCE OF HEART DISEASE TIME WITH FRIENDS MORE ALERT And the list goes on!

The word used to describe an individuals ability to do activity for a period of time Usually we think about a runner being FIT, but there are many areas in which you can be fit. These different areas are called fitness components.

FITNESS COMPONENTS

Aerobic Fitness OR Cardiovascular Fitness The ability of your lungs and heart to take oxygen into and around the body Muscular Endurance The ability of a muscle to work over an extended period of time without fatigue Strength The amount of weight a muscle can push or pull Flexibility The range of movement you have in a muscle or joint

FITNESS COMPONENTS Agility The ability to change direction quickly Speed The rate of movement through space Power The combination of both strength & speed

FITT TRAINING PRINCIPLES F requency: at least 3 x week I ntensity: To see improvements 65-75% of maximum heart rate T ime: 30-60minutes T ype: Must be specific about the component you want to improve.

Training Principles Overload Principle To make improvements in almost any area you need to increase the intensity of your activity so your body adapts to the extra stress and consequently becomes fitter. Progression Principle For best results exercise should be built up gradually over a period of time. We can do this by gradually increasing the weight we lift, the length of time we exercise or the number of sets we complete. Recovery Principle Complete recovery is needed between sessions to aid fitness benefits. If recovery is not long enough often injuries are more common and athletes stop training. Specificity Principle Focus on movements of muscles that you wish to improve. The type of training we choose must be right for the type of improvement we wish to see.

Training Principles cont. Tedium Principle Tedium principle refers to the simple fact that our training program must vary and be interesting to prevent boredom and therefore lack of enthusiasm towards training. Reversibility Principle As the name suggests, training is reversible. If we stop training we quickly loose the benefits of that hard work. This is why training needs to become apart of our lifestyle (daily routine) rather than a once of fad for a short amount of time. Muscles that are not used waste away (atrophy). We lose aerobic fitness quicker than strength or speed fitness.

TRAINING METHODS Continuous Training Interval/Fartlek Training Circuit Training Resistance/Weight Training Flexibility Training Plyometric Training

Long distance runner/Cross Country Skier Builds STAMINA (aerobic fitness) which is the foundation of many sports Health related benefits such as less stress, improved heart & lung capacity. Involves “continuous” exercise Training Methods Continuous Training

Design an aerobics routine (Continuous Exercise) Tai Bo Step Aerobics Body Jam (Dance) Body Balance

Training Methods Interval Training Improves Strength, power, agility & speed Focus on Anaerobic exercises Useful for team sports & individual sports such as running, swimming & cycling. Example: run 400m  walk 200m x 4

Training Methods Circuit Training Can improve many components in one session Series of 10 or more exercises completed consecutively Can be done at home OR at the gym

Training Methods Resistance/Weight Training Improves muscular endurance OR muscular strength & power Uses weights or own body weight to exercise REPETITION (Rep.) is one performance of the exercise, eg. 1 sit up WEIGHT (W) Amount of kg you lift each Rep SET Number of Reps performed without a break eg. 1 set of 8 Reps lifting 10kg

Training Methods Plyometric Training Plyometrics refers to exercise that enables a muscle to reach maximum force in the shortest possible time. The muscle is loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action. It involves jumping, hopping, fast powerful exercises and can be a fun way to break up speed training

Create a flexibility program using yoga exercisesCreate a flexibility program using yoga exercises Involves holding various positions least 30secondsInvolves holding various positions least 30seconds Breathing is VERY important to aid O2 transportation around the bodyBreathing is VERY important to aid O2 transportation around the body Poses should never be painfulPoses should never be painful Training Methods Flexibility Training

Fartlek literally means “speed play” Runners, swimmers and cyclists regularly use this training and basically requires continuous various effort levels Eg. 80%max 30seconds light exercise Can be done in gym or outside Training Methods Fartlek Training Training Methods Fartlek Training This training doesn’t smell…I promise!

Which Training Method would you use to train… Aerobic Fitness (Also called Cardiovascular Fitness or Stamina)? Continuous Training or Interval Training Interval Training

Which Training Method would you use to train… Muscular Endurance? Continuous training or Circuit training

Which Training Method would you use to train… Strength? Strength? Weight training/resistance training/Plyometric Training

Which Training Method would you use to train… Flexibility? Flexibility Training - Static stretching or Yoga

Which Training Method would you use to train… Agility? Interval Training as it increases speed which is an integral part of agility

Which Training Method would you use to train… Speed? Interval Training or Plyometrics Training

Which Training Method would you use to train… Power? Plyometric Training or Resistance/Weight Training/Speed Training

Design a STRENGTH video IDEAS You Could…

Design a muscular endurance program & video

Always stand close to the bar Always use spotter on bench press Know your limits & do not attempt weights that are too heavy for you Bend you knees when you pick up any weights Keep back straight & head up Use your legs to lift Don’t forget to breathe (Breathe out during effort)

IDEAS You could… Design a aerobic Instructional Video and put together an aerobics routine Step up, pump, dance aerobics, body toning etc.

IDEAS You could… Design an aerobic fitness routine that involves skipping, running and ski jumps to music.

IDEAS You could… Design a muscular endurance video using body weight as resistance. Push ups, sit ups and exercises that don’t require equipment.

Calculating Intensity of Exercise using Heart Rate To make notable improvements in Health we have to work at 65-75% of our maximum HR. Formula to calculate Maximum HR (16yrs)204/100= age (16yrs) = 204/100=2.04 (65) x level of intensity (65) TARGET HR = TARGET HR 133 beats per minute (bpm) /4 so you only have to measure HR for 15 seconds= 33 beats per 15seconds