PRELIMINARY HSC PDHPE CQ2 – What is the relationship between physical fitness, training and movement efficiency?

What is the relationship between physical fitness, training and movement efficiency? Students learn about: health-related components of physical fitness cardiorespiratory endurance muscular strength muscular endurance flexibility body composition Students learn to: analyse the relationship between physical fitness and movement efficiency. Students should consider the question ‘to what degree is fitness a predictor of performance?’ skill-related components of physical fitness power speed agility coordination balance reaction time   measure and analyse a range of both health-related and skill-related components of physical fitness think critically about the purpose and benefits of testing physical fitness aerobic and anaerobic training FITT principle design an aerobic training session based on the FITT principle compare the relative importance of aerobic and anaerobic training for different sports, eg gymnastics versus soccer immediate physiological responses to training heart rate ventilation rate stroke volume cardiac output lactate levels. examine the reasons for the changing patterns of respiration and heart rate during and after submaximal physical activity.

AEROBIC TRAINING For athletes to be prepared to perform, they need to train. Coaches and athletes need to understand that there are various types of training that are specifically designed to develop aerobic (sustained continuous activity) capacity and anaerobic (powerful and explosive movement) capacity, and that each is closely linked to the energy systems the activity employs.

AEROBIC TRAINING Aerobic exercise uses oxygen to help break down or metabolise energy sources to create movement. This type of exercise is performed at low to moderate intensity and at a steady pace and can continue for an extended time, as long as there is sufficient fuel. Typical aerobic exercise includes walking, jogging, swimming, dancing or cycling. Remember: the key is the intensity—racing a 50-metre sprint in the pool is not aerobic exercise because it is performed at high intensity. Aerobic exercise should feature as a daily part of every person’s life because of the health benefits that are derived from it. It is particularly beneficial to the cardiorespiratory system.

AEROBIC TRAINING Aerobic fitness is a significant component of good overall health and plays a significant part in many sports and physical activities. For athletes such as marathon runners and triathletes, aerobic conditioning will be the basis of most of their training. Energy is derived aerobically when oxygen is used to contribute to the production of energy. Events that require high levels of endurance rely highly on aerobic energy. Aerobic training targets an athlete’s endurance capacity by targeting improvement in delivery of oxygen to working cells. Athletes who require high levels of endurance will train 4–6 days a week. Some examples of aerobic activities include walking, jogging running non-sprint cycling, swimming and cross-country skiing. The critical feature of aerobic activity is continuous activity over a medium to long period of time. Most training involves many repetitions of similar movements e.g. marathon runners will do most of their training as running; while cross training by doing swimming or cycling will provide some benefit, but specific running endurance training is needed to get improvement.

ANAEROBIC TRAINING Anaerobic training is training that is done when insufficient oxygen is delivered to working muscles. This training tends to be shorter and more intense; and usually puts the body under greater stress. This enables improvement in anaerobic capacity. Activities such as sprint repetitions, wind sprints and lots of short, sharp burst of activity with short rest spells are typical of anaerobic training. This type of training does not allow for full recovery between bouts of work. Athletes involved in strength and power activities, such as football, basketball, volleyball, running events under 800 metres and swimming events under 100 metres, utilise anaerobic energy sources to supply the majority of their required energy.

ANAEROBIC TRAINING Anaerobic exercise involves a workload that is intense (hard) and short in duration. This type of exercise relies on stored energy in the body that can be metabolised in the absence of oxygen. Anaerobic exercise is short in duration due to a limited supply of stored energy and the production of lactic acid, which slows or impairs muscular contraction. Examples of anaerobic activity include sprinting, long jump, a tumbling run or shot put: all are explosive in nature and short in duration. Many team sports also rely on intermittent bursts of anaerobic activity, such as the explosive sprint for the try line when a ball is intercepted in touch football, weightlifting, a lay-up in basketball or the strong push off the starting blocks in a swimming race.

FITT PRINCIPLE To develop a training regimen for a person who wishes to improve his or her aerobic capacity a simple principle is applied: the FITT principle. The letters FITT stand for frequency, intensity, time and type. This formula provides a method to improve aerobic capacity, and it can be applied to beginners or to elite athletes.

FITT PRINCIPLE – FREQUENCY Frequency refers to how often aerobic training should occur. It is suggested that 3–5 days per week is optimal. This can change as participants progressively overload their cardiovascular systems, or it may vary according to the time of the season. For instance, a rugby league player might aim to develop a good aerobic base during the offseason, and then aim only to maintain it during the playing season.

FITT PRINCIPLE – INTENSITY Intensity refers to the level of exercise. Individuals should exercise at a rate sufficient to tax the aerobic system. This varies from individual to individual, but the general rule is to exercise with a heart rate that is between 60 per cent and 85 per cent of the individual’s maximum heart rate. This guideline is given because it is assumed that most people will not have access to tests to determine their max VO2 or lactate threshold. To calculate maximum heart rate (MHR) subtract the individual’s age from 220. Then take 60–85 per cent of that number to determine the target heart rate (THR). For example, the MHR and THR of a 40-year-old person would be calculated as follows. MHR = 220 – 40 = 180 beats per minute (bpm) THR = 60% of 180 = 108 bpm (minimum) or 85% x 180 bpm = 153bpm (maximum) Therefore, the 40-year-old person should exercise at 108–153 bpm to obtain an aerobic training effect.

FITT PRINCIPLE – TIME Time refers to how long the aerobic training session should last. Once the correct intensity is reached, this should be maintained for a period of not less than 20 minutes. Best results are obtained from sessions of 30–60 minutes in duration, over about 6–8 weeks. Brief (3 x 10-minute) sessions might be sufficient to obtain a health benefit, but they will not improve aerobic capacity.

FITT PRINCIPLE – TYPE Type refers to the form of exercise that is undertaken. To improve aerobic capacity, the exercises or activities should be aerobic in nature; for example, jogging, swimming, cycling or walking. This aspect of FITT relates to the principle of specificity. When designing a program to improve aerobic capacity, all four of these principles must be considered. Intensity and time are the most critical factors. If training ceases, or is reduced below the suggested level, the aerobic training effect will not be maintained. In fact, aerobic capacity will begin to decline (it has reversibility).

FITT PRINCIPLE T6 NA Maximum exertion anaerobic T5 >92% Very hard Training zone maxHR % Perceived exertion Blood lactate (Mm) Predominant energy system Lactate transition Zones T6 NA Maximum exertion anaerobic   T5 >92% Very hard >6.0 aerobic >VO2 max T4 90–92% Hard 4.0–6.0 LT2** T3 85–90% Somewhat hard 3.0–4.0 T2 75–85% Light 2.0–3.0 T1 60–75% Very light <2.0 LT1* *LT1 refers to the lactate threshold where lactate levels are just above resting levels. Sometimes referred to as aerobic threshold. **LT2 is where lactate accumulation is greater than lactate clearance. Also referred to as the anaerobic threshold.

FITT PRINCIPLE FITT principles Aerobic training Anaerobic training Resistance training   Frequency 4 aerobic sessions per week 2 speed sessions per week with 48 hr recovery between sessions 3 all-body sessions per week with 48 hr recovery between sessions Intensity 75–85% maxHR 100% effort with maximal recovery Set 1 = 75% 1RM; set 2 = 80% 1RM; set 3 = 85% 1RM Time 30-km bike ride 5 x 20 m 5 x 40 m 3 x 60 m 3 sets x 6 repetitions of each exercise with 2–3 min recovery between sets Type Cycling—continuous Sprinting—intervals 8 strength exercises

FITT PRINCIPLE Revision/Homework task – Answer/complete the following statement/question:   Compare the relative importance of aerobic and anaerobic training for different sports, eg gymnastics versus soccer

FITT PRINCIPLE Any exercise or physical activity is usually a combination of aerobic and anaerobic activity. For example, in a gentle jog the body will work anaerobically or without sufficient oxygen until the body systems adjust to the increased workload. However, it is possible to determine the dominant energy system in most sports or physical activity and thus focus training on that aspect of performance.   Generally, there is a need for aerobic training in most sport or physical activity because aerobic fitness provides a general feeling of wellbeing and gets the body working efficiently without excess fatigue. Even for explosive activities like shot put and javelin, a reasonable level of aerobic fitness is required. Aerobic fitness will delay fatigue and contribute to increased concentration and focus needed for these events. In other activities there will be a need for a combination of training, such as in a field team game like soccer, hockey or Australian rules football. These players will need high levels of aerobic training, particularly at the start of the season to get a base of overall fitness. Players will also require a range of anaerobic training to allow effective participation in the game. Components such as strength for jumping and sprinting, speed for effective game movement and flexibility to manage a wide range of movements will also be required. Overall, aerobic training benefits cardiorespiratory function and decreases body fat and allows an individual to engage in moderate activity for extended periods of time. This is valuable for many sports. Anaerobic activity can also benefit cardiorespiratory function and decrease body fat, but anaerobic activity is also able to produce big improvements in power, speed, strength and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over a very brief time. Basketball, football, gymnastics, boxing, track and field events under 1500 metres, soccer, swimming events under 400 metres, volleyball, wrestling and weightlifting, are all sports that require the majority of training time spent in anaerobic activity. Long distance and ultra-endurance running, cross-country skiing and 1500 plus metres swimming, are all sports that require aerobic training at much higher levels than individuals concerned with total conditioning or optimal health.