2.5: Exercise and Training Unit 2: Health, safety and training 2.5: Exercise and Training LS (Unit 2) Health, safety and training 2.5: Exercise and Training ?

Learning Objectives By the end of this lesson students should: Describe the physiological responses for movement to take place. The fact that muscles need to contract. They are able to do so because of energy, in the form of glucose, which is stored in the muscles and glycogen stored in the liver. Understand what happens during aerobic respiration and what form of exercise would demand this type of respiration (sustain exercise e.g. 800m or longer running). Explore what happens during anaerobic respiration and what form of exercise would demand this type of respiration (short period of exercise e.g. weight lifting or sprinting over a short distance). Understand training – the procedure and programme used to improve performance using the following principles: - Specificity, overload, progression and reversibility and what happens when a person over- trains. The different methods of training including: Circuit training, Weight training (isotonic and isometric), Plyometric, Fartlek training, Continuous training, Resistance training, Interval training. Assessment: A*-C Grade = more in-depth answers and extension work D-G Grade = answer most questions at foundation level LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Starter: Figure out what these jumble up words are…. ircciut circuit weight ghtiew valteinr interval LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Task 1: There are two types of energy systems: Aerobic. Anaerobic. - Lactic Acid System. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Task 2: Aerobic Energy System (Answer the Q’s) PROVIDES LONG TERM ENERGY! The body uses the aerobic system ONLY when enough O₂ reaches the working muscles. If enough O₂ is available, lactic acid is not formed. Use aerobic system for all light exercise. Energy release is slower than the other two systems. Energy = the breakdown of carbohydrates and fats = not quick enough for intense exercise. Intensity is replaced by longevity. Chemical reaction in the human body: O2 + glycogen → energy + CO₂ + H₂O LS (Unit 2) Health, safety and training 2.5: Exercise and Training ?

Task 3: Anaerobic Energy System (Answer the Q’s) PROVIDES SHORT TERM ENERGY! ALSO KNOWN (PARTIALLY) AS THE LACTIC ACID SYSTEM The body uses the aerobic system ONLY when enough O₂ reaches the working muscles. Not enough O₂ is available, so lactic acid is formed! Use anaerobic system for all quick/powerful exercise. Longevity is replaced by intensity. Chemical reaction in the human body: GLUCOSE → ENERGY + Lactic Acid LS (Unit 2) Health, safety and training 2.5: Exercise and Training ?

Complete removal takes about 1 hour. Task 4: Lactic Acid System (Answer the Q’s) If lactic acid builds up in the muscle, the body becomes tired and muscular contractions become painful. We cannot use the lactic acid system for very long (approximately 45-90 seconds of hard work). After exercise has been completed, we pay back the OXYGEN DEBT created by the ATP-CP and LA systems. Complete removal takes about 1 hour. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

LS (Unit 2) Health, safety and training 2.5: Exercise and Training ?

Task 4: Training the energy systems To train the energy systems, we must know: Present level of fitness. Amount of aerobic training needed for the specific sport. Amount of anaerobic training needed for the specific sport. Two methods of calculating fitness: Maximum Aerobic Capacity (VO₂max) Maximum Heart Rate (HRmax) LS (Unit 2) Health, safety and training 2.5: Exercise and Training ?

Task 5: Exercise Training Zones Aerobic: Train in the aerobic training zone to improve aerobic fitness. Aerobic training zone = 60 ~ 80% HRmax Must stay above the aerobic threshold to achieve this (60% HRmax). Anaerobic: Train in the anaerobic training zone to improve anaerobic fitness. Anaerobic training zone = 80 ~ 100% Hrmax Must stay above the anaerobic threshold to achieve this (80% HRmax). LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Task 6: Exercise Training Zones LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Aerobic training zone = _________________________ Time for some good old fashion math’s. Calculate the aerobic and anaerobic training zones for a 16 year old. HRmax equation = ? 16 year old HRmax = ? 60% HRmax = ? 80% HRmax = ? 100% HRmax = ? Aerobic training zone = _________________________ Anaerobic training zone = _______________________ 220 - age 220 – 16 = 204 Beat Per Minute 122 Beat Per Minute 163 Beat Per Minute 204 Beat Per Minute 122 - 163 Beat Per Minute 163 - 204 Beat Per Minute LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Task 7: Training Specificity Progression Overload Reversibility Tedium “Training is a regular programme of exercise used to improve performance” For steady progress and to avoid injury athletes should follow the SPORT principles: Specificity Progression Overload Reversibility Tedium LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Task 8: Principles of Training Specificity Place regular stress on body systems that you want to develop for the specific sport. e.g. Marathon runner: runs a minimum of 100 aerobic miles per week. Progression Gradually increase training performed to allow body systems to adapt. e.g. Too quick an increase in training load = body has no time to adapt, which may result in injury. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Principles of Training Overload Pushing the body systems harder than normal. e.g. Increase Frequency/Intensity/Duration. Aerobic system gradually adapts to cope with the overload and will become fitter. Progression = the rate of which the overload is applied In other words, if you don’t apply some form of overload, the body systems will not progress. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Principles of Training Reversibility Stop training = training effect will also stops! (Muscle atrophy) It gradually reduces at approximately one third of the rate of acquisition (depends on body system). e.g. Strength train for 4 weeks = effects lost after 12 weeks of inactivity. Aerobic fitness lost quicker – within 3-4 weeks. Also important to remember... Tedium Training programme must be varied and interesting to avoid boredom. Change training site. Include friendly competition. Work on different aspects of performance. Personalised things to keep you happy! LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Task 9: Principles of Training Recap (Draw a line to the correct definition) Tedium Effect of training decreases over time training. Overload Sport-specific training   Progression Training body systems harder than normal. Reversibility Allow body systems to adapt to overload. Specificity Change training program to avoid boredom LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Task 10: Overtraining We train to improve our performance but this has a limit. Overtraining (too much training) can be bad for the athlete’s health. The human body needs rest & sleep between training sessions. Side effects: Joint pain. Loss of appetite. Sleeping problems/Insomnia. Extreme tiredness. After injury/illness, the athlete must start training again only gradually. LS (Unit 2) Health, safety and training 2.5: Exercise and Training ?

Training Methods PLAY CLIP Different training methods are applied to target specific areas that a person wants to improve, e.g. endurance, strength. All based on different ways the body adapts to exercise. Continuous Training Fartlek Training Interval Training Circuit Training Weight Training Plyometric Training PLAY CLIP LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Task 11: Training Methods Continuous Training LONG, SLOW, DISTANCE RUNNING What is it? Any whole body activity. Work at same pace for 30mins - 2 hours. Work in the aerobic training zone. Advantages? Improve stamina/aerobic capacity. Improve health-related fitness. Reduce body fat. Maintain fitness in off-season. Disadvantages? Can be boring. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

HIGH-INTENSITY TRAINING Continuous Training HIGH-INTENSITY TRAINING What is it? Any whole body activity. Work for a short period of time (↓30 mins). Work in the anaerobic training zone. Advantages? Improve anaerobic capacity. Improve leg speed & strength, and muscular endurance. Prepare for competition during season. Disadvantages? Can be boring. Difficult to train the anaerobic capacity. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Fartlek Training What is it? Many changes of speed. Walking/running/cycling/skiing at different speeds/intensities. Work for a minimum of 30 mins Advantages? Improve aerobic/anaerobic fitness (depends on training zone). To help players who need both types aerobic & anaerobic. Motivation for beginners. Disadvantages? Too easy to skip the hard sections. Can be difficult to see how hard someone is trying.. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Interval Training What is it? Alternating periods of exercise and rest. Rest periods for recovery & to train longer. Vary time / distance / intensity / type of rest / frequency. Advantages? Improve aerobic/anaerobic fitness to replicate team games. Improve performance of games players. Disadvantages? It can be hard to keep going when you start to fatigue. Can become boring. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Circuit Training What is it? Performing a series of exercises (8 – 15 stations). Designed to avoid training the same muscle groups consecutively. Made more difficult by increasing number of stations / time / repetitions / circuits Advantages? Adaptable for different sports. Can be changed into sports-specific skills circuits. Less boring because it changes all the time. Can be easily adapted for strength or endurance. Disadvantages? Takes a while to set up. Takes a lot of equipment. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Weight Training ISOMETRIC TRAINING What is it? Isometric training means muscles contract but there is no movement at the muscle or joint. e.g. Wall sit exercise - stand with your back to a wall, bend the knees into a squat position & hold. Rugby scrum Advantages? Develops static strength. Inexpensive. Easy to perform nearly anywhere as little equipment is required. Disadvantages? Reduces muscular endurance (lack of blood flow compared to isotonic training). Cause a rise in blood pressure during this contraction – problematic for those with heart conditions. Boring!. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Weight Training ISOTONIC TRAINING What is it? Isotonic training means the muscles contract and shorten to produce movement. e.g. push-ups, squats. Advantages? Strengthens the muscle throughout the range of motion. Can be adapted easily to suit different sports. Disadvantages? Muscle soreness after exercise because of the high stress levels. Easy to damage tendons and ligaments if load is too great. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Resistance Training What is it? For exercising your muscles using an opposing force i.e. dumb bells or resistance band Advantages? Improves body shape Increased muscle strength Increased muscle power Increased metabolic rate Disadvantages? Injuries can occur if the technique is incorrect. Need dedication and time to show progression LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Plyometric Training What is it? Series of explosive movements to improve muscular power. e.g. bounds, hops, jumps/leaps (on/off boxes), skips. Stretches muscles before contraction to produce additional power. Advantages? Improves muscular power – trains muscles to contract more strongly. Design to improve specific sports performance. Can be performed with no equipment. Disadvantages? Puts great stress on muscles and joints. Need to take great care & warm-up thoroughly. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Homework: Physiological Effects of Exercise Using the internet, make some notes of the effects Heart Responses of Circulatory System Responses of Respiratory System Temperature control LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Practical Time to try out some of these training methods….. LS (Unit 2) Health, safety and training 2.5: Exercise and Training

Learning Objectives By the end of this lesson students should: Describe the physiological responses for movement to take place. The fact that muscles need to contract. They are able to do so because of energy, in the form of glucose, which is stored in the muscles and glycogen stored in the liver. Understand what happens during aerobic respiration and what form of exercise would demand this type of respiration (sustain exercise e.g. 800m or longer running). Explore what happens during anaerobic respiration and what form of exercise would demand this type of respiration (short period of exercise e.g. weight lifting or sprinting over a short distance). Understand training – the procedure and programme used to improve performance using the following principles: - Specificity, overload, progression and reversibility and what happens when a person over- trains. The different methods of training including: Circuit training, Weight training (isotonic and isometric), Plyometric, Fartlek training, Continuous training, Resistance training, Interval training. Assessment: A*-C Grade = more in-depth answers and extension work D-G Grade = answer most questions at foundation level LS (Unit 2) Health, safety and training 2.5: Exercise and Training