ASPECTS OF TRAINING Objectives: WHAT _ Consider how to design training to be most effective HOW _ Being aware of what should be included within a training session WHY – to be able to cater for individual needs in training

When you understand the principles of training (SPORT), you can use these effectively in planning a training session. All training sessions/programmes have specific parts which are the aspects of training. Warm up Fitness or exercise phase Skills or team play Cool down Training can be carried out individually or within a group of people.

Warm Up Sessions should start with a warm up and it is important that one is carried out before ANY physical activity in order: To prepare the body for activity by increasing blood flow around the body Become psychologically prepared Reduce risk of injury, especially muscle injury – cold muscles are more likely to damage fibres and tendons.

Warm ups should be specific to either the activity you are preparing for or to compliment the training method you are about to start. Within your warm up you should include: Continuous movement which raises the pulse, eg light jogging. This should increase HR, BR and body temp in a balanced and steady way. Light exercises, stretches/flexbility movements which prepare main muscles, muscle groups and areas of the body that are about to be used. Gentle mobility movements are also good.

Fitness phase Where you concentrate on the aspect of fitness identified as being most appropriate to your needs and that of your activity. Often there would be an endurance exercise here and overload (making the body work harder in order to improve) would be used. An example is circuit training that would use a variety of exercises.

Skill phase Practice individual skills for your activity. Link up with group for team for team skills or play.

Warm Down Do NOT just stop at the end of you session. End gradually taking light exercise to help recovery and remove lactic acid and other waste materials so you are not stiff and sore later. (DOMS) Lactic acid: ‘a mild poison and waste product of anaerobic respiration.’

MHR (maximum Heart Rate) = 220 – age. Thresholds of training Training sessions should suit individual needs. This could include factors such as age, experience, existing fitness levels, ability levels and motivation. A simple way to calculate an individual training threshold is by using the standard formula of: MHR (maximum Heart Rate) = 220 – age. Eg: for a 15 year old their MHR= 220 – 15 = 205 Training Threshold – the minimum heart rate to be achieved to ensure fitness improves.

Closely linked to your MHR and your training threshold are your training zones. Training zone = 80 - 90% MHR Aerobic Zone = 60 – 80% MHR Training zone – the range of the heart rate within which a specific training effect will take place.

AQA Examiners tip You will need to know about the reasons for warm ups and warm downs to answer several aspects of exam topics. You will also have to know how to implement them when taking part in the practical component.