Training for Personal Fitness BTEC Sport Level 2 An Introduction to the Unit Unit 5

What is the odd one out?

Learning Intentions Have a clear understanding of Unit 5 and Learning Aim A Identify how to plan a Training Programme Explore the range of Training Methods and apply to your aims and objectives Now create your own learning goal – personalised to you! Use keywords!!

Reading Time Read your hand out / Unit briefs as a group You have 5 minutes Q + A Use these to make sure you are doing the right thing as you go along!!!

Unit 5 – Training for Personal Fitness Overview Learning Aim A: Design a Personal Fitness training programme 1. Personal Information for fitness training programme design (P1, M1) 2. Independently design a safe 6 week personal fitness programme (P2, M2, D1) 3. Describe the application of principles of training (FITT) to your programme (P3)

Grading Tips Remember you must use SMARTER goals!! Consider how realistic your aims and objectives are

Few ideas... Personal Goals SMARTER Specific Measurable Achievable Realistic Time-related Exciting Recorded

You have 2 minutes to make these a little SMARTER!!! Aims and Objectives Aims = what you would like to achieve by the end of the programme. These will be based on the goals you set. Objectives = How you plan to achieve your aims You have 2 minutes to make these a little SMARTER!!!

Lifestyle and Physical Activity History What could this relate to??? Current PA levels (PA, exercise and sport) Alcohol intake Diet Free Time Occupation Family Financial situation Discuss....Why do you think it is important to have lifestyle and PA information when planning a training programme??

Assessment Time... Complete the “Planning-Personal Information” section to your Training Programme Booklet You have 15 minutes...... http://www.crickweb.co.uk/countdown- timers.html

Health and Safety What Health and Safety considerations do you need to think of before planning your training programme??? Think....Pair....Share!!

Importance of a Warm Up and Cool Down Increases HR Increases breathing rate Increases muscle temperature Reduce Heart Rate Remove Lactic Acid Prevent blood pooling What activities could a warm up and cool down consist of???

Assessment Time Complete the “Health and Safety” Page on your Programme You have 5 minutes http://www.crickweb.co.uk/countdown- timers.html

Methods of Training A variety of training methods can be used to improve a person’s fitness. Each method will have a specific effect upon the body. Some will improve speed, others will improve stamina, strength or suppleness. The five most common methods of training are:

Methods of Training A variety of training methods can be used to improve a person’s fitness. Each method will have a specific effect upon the body. Some will improve speed, others will improve stamina, strength or suppleness. The five most common methods of training are: Each type of training will develop the body in a different way, improving the aerobic energy system, the anaerobic energy system or a mixture of the two.

Methods of Training 100% Aerobic 100% Anaerobic The chart shows the approximate training effects that can be achieved by each of the different training methods. 100% Aerobic CONTINUOUS FARTLEK The exact proportions will vary according to the details of each training programme. Fartlek training and Interval training methods can be adapted to develop the aerobic system or anaerobic system. 50% INTERVAL CIRCUIT WEIGHT 100% Anaerobic

Methods of Training Each method of training will usually consist of exercises or activities, which are organised into: repetitions and sets. Repetitions These are the number of times or length of time a particular exercise or task is undertaken. Repetitions 100m x 8 200m x 6 400m x 4 800m x 2 Sit-ups x 40 Press-ups x 20 Squats x 30 Step-ups x 60 Shuttles x 20 Examples Performing sit-ups for 60 seconds. Performing 40 sit-ups. Sprinting for 5 seconds x 10. Sprinting 50m x 10.

Methods of Training Sets Once all the individual exercises or tasks have been completed, this is known as a set. Usually between 1 and 3 sets are undertaken. Sets Sit-ups x 40 Press-ups x 20 Squats x 30 Step-ups x 60 Shuttles x 20 100m x 8 200m x 6 400m x 4 800m x 2 Examples Performing 3 sets of 40 sit-ups, would give a total of 120 sit-ups. Sprinting 3 sets of 5 seconds x 10, would give a total of 150 seconds exercising.

Continuous Training Continuous training involves long, slow distance exercise also known as LSD, undertaken at a constant rate without a rest. You can jog, swim, cycle or row for at least 20 minutes. You work in your aerobic training zone starting at 60% of your maximum heart rate (220 – age), progressing to 85%. Overload is achieved by increasing the frequency, intensity or length of training. Cycling Rowing Jogging

Continuous Training – The Advantages is a great way to improve aerobic fitness (stamina). is excellent at reducing body fat. only needs a small amount of equipment. Examples… Power Walking (1 hour) Cycling (1.5 hours) Continuous Training – The Disadvantages Continuous training… can be extremely boring. does not improve speed, which is vital in many sports.

Fartlek Training Fartlek is a Swedish word meaning ‘speed play’. It involves changes in intensity without stopping or resting. This is usually achieved by varying the speed or terrain, e.g. uphill running. Example: 1) Sprint 2) Jog 3) Sprint 4) Jog You can run, row, swim or cycle. You can use it to improve either your aerobic fitness (stamina), anaerobic fitness (speed) or a mixture of the two.

A Fartlek Training Session to Improve Aerobic Fitness 1) Warm Up 10 minutes 2) Fast Jog 10 minutes 3) Uphill Work 5 minutes 4) Downhill Work 15 minutes 5) Fast Jog 10 minutes 6) Uphill Work 5 minutes 7) Cool Down 10 minutes

A Fartlek Training Session to Improve Anaerobic Fitness 1) Warm Up 1000 metres 3) Jog 400 metres 5) Jog 300 metres 2) Sprint 400 metres 4) Sprint 300 metres 6) Sprint 200 metres 8) Sprint 100 metres 10) Cool Down 1000 metres 7) Jog 200 metres 9) Jog 100 metres

Fartlek Training – The Advantages Fartlek training is a good way of training for games players, since it involves many changes of speed. It can be easily adapted to suit an individual or sport. The changes in pace make each session more interesting. Overload is achieved by increasing the length or speed of each part, or the terrain difficulty. This may involve uphill running.

Fartlek Training – The Disadvantages It can be difficult to see how hard the person is training. It needs the person to be motivated, as it is easy to skip the harder parts. Try to develop your own Fartlek training session to improve Aerobic Fitness and another one to improve Anaerobic fitness.

Interval Training Interval training is similar to Fartlek Training but involves rest or recovery periods. It involves a fixed pattern of work followed by a rest. Example: 3) Repeat 10 times 1) Sprint (50 metres) 2) Rest (30 seconds) 4) Rest (5 minutes) You can row, run, swim or cycle. Each repetition of the pattern is called a ‘rep’ and you need to complete a set of ‘reps’ before a rest is taken. You can use it to improve aerobic fitness (stamina), anaerobic fitness (speed) or a mixture of the both.

An Interval Training Session to Improve Aerobic Fitness 1) Warm Up 10 minutes 3) Rest and then complete between 1 & 3 ‘sets’ 2) Fast Jog – 10 minutes, followed by a 2 minute rest: complete 6 ‘reps’ 4) Cool Down 10 minutes Overload is achieved by increasing the ‘reps’ and ‘sets’, or by spending less time resting in between ‘sets’. Try to develop your own Interval training session to improve Aerobic Fitness.

An Interval Training Session to Improve Anaerobic Fitness 1) Warm Up 1000 metres 3) Rest & then complete between 1 and 3 ‘sets’ 2) Sprint – 100 metres, followed by a 1 minute rest: complete 12 ‘reps’ 4) Cool Down 1000 metres Try to develop your own Interval training session to improve Anaerobic Fitness.

Interval Training – The Advantages It is a good way of training for a games player, since it involves many changes of speed. It can be adapted to suit an individual or sport. It is easy for a trainer to notice if a person is giving up. Interval Training - The Disadvantages It can be difficult to see how hard the person is training. It needs the person to be motivated, as it does involve very intensive work.

Aerobics and Step Aerobics This method of training has become extremely popular over recent years, especially among females. Aerobics involves performing routines in time to music. Step aerobics is very similar and includes stepping patterns using a ‘box’. Every part of the body is exercised. Stamina is developed as the pace of work keeps the heart rate well into the aerobic training zone. It is usually done in a large group of people.

Both Aerobics and Step Aerobics can be adapted to suit the individual, by changing the music, box height or routine. High Medium Low Overload is achieved by increasing the frequency and length of exercising, as well as the speed of the music, height of the box and complexity of the routines.

Aerobics – The Advantages The use of music means classes are fun. Exercising in a group means it is a good way of socialising. It appeals to women. It is safe as it is carried out indoors. Aerobics – The Disadvantages Constant jumping and stamping can result in damage to the bones and joints. Classes can be a mixture of abilities and so they may be too easy for some and too hard for others.

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