Section 1.1.4c Physical, activity as part of your healthy, active lifestyle Lesson 11: The exercise session

Lesson Objectives and Outcomes W.A.L.F. j. Plan and present examples from typical exercise sessions to match the fitness requirements of selected physical activities or individuals k. Understand the exercise session and the purpose of each component l. Explain the use of the principles of training within an exercise programme, showing how they may be applied in planning to improve health and fitness as part of a healthy lifestyle m. Link methods of training to aerobic and anaerobic activity W.I.L.F. All of you will understand the exercise session and be able to link the principles and methods of training to the session Most of you will understand the exercise session and be able to link the principles and methods of training to the session and answer exam questions with help from the teacher Some of you will understand the exercise session and be able to link the principles and methods of training to the session and answer exam questions independently

Three Phases The exercise session, competition or match/game is split into three phases: 1.Warm – up 2.Main activity 3.Cool – down

The Warm - Up Split into three phases: Pulse Raising ActivityStretchingSpecific skill – related practice To prepare the heart for the task ahead by raising the heart rate near to what it will be when the main activity starts Will be related to the what the main activity is i.e. jogging if the activity is running To avoid injury by taking the muscles and joints through the range of motion that will be used during the main activity To practice performing skills related to the activity To prepare psychologically Examples include a tennis player practicing their serve, a netballer practicing their chest pass

The Main Activity Examples include: A competition i.e. a football match An exercise session designed to meet the individual’s specific needs i.e. interval training for speed or continuous training for endurance

The Cool - Down Also split into three parts: 1.A similar activity to pulse raising, this time to bring the heart rate gradually back to its normal or resting speed. 2.Stretching to disperse lactic acid which builds up in muscles during activity 3.Some relaxation may be used to relieve stress and tension after a hard exercise session or match

Remember - Exam Tip Many students think that the cool down can help to prevent injury The cool – down takes place after the event, so cannot prevent an injury

Aerobic Activity With oxygen If exercise is not too fast and stead, the heart can supply all the oxygen muscles need Relies predominantly on cardiovascular fitness Occurs in sports such as long distance running where athletes need to be able to work the whole body for long periods of time

Anaerobic Activity Without oxygen If exercise is done in short, sharp bursts, the heart cannot supply blood and oxygen to muscles as quickly as the cells use them Occurs in sports that rely almost entirely on speed i.e. a 100m sprint

Combination Many games require a combination of both types of fitness Footballers, hockey players, tennis players need both to be quick and to be able to play over a long period of time Training has to improve both aerobic and anaerobic fitness

Activity For the following athletes decide whether aerobic, anaerobic or a combination of both types of fitness would be of most benefit.....

Answers Shot Putter = Anaerobic Badminton Player (Gail Emms) = Combination Rugby Player= Combination Tour da France = Aerobic High Jumper = Anaerobic Footballer (Wayne Rooney) = Combination 200 m Sprinter (Usain Bolt) = Anaerobic Marathon Runner = Anaerobic

Question 1 State three reasons why a warm up is thought to be good preparation before a competition

Question 2 Which of the following is a benefit of a cool down? A.Reduces the chance of injury during activity B.Increases blood flow around the body C.Increases the production of lactic acid D.Reduces the risk of muscle stiffness after exercise

Question 3 A warm – up is a very important part of a sprinter’s preparation before the race. State the phases of the warm – up and describe a typical activity for each phase

Question 4 At the end of a marathon, with 385 yards to go, three runners are very close together. They sprint for the finish. a.At this point, are the performers working aerobically or anaerobically? b.In the previous 26 miles, were they working aerobically or anaerobically? c.Explain your answers

Answers 1 = to avoid injury, to improve performance, to prepare psychologically 2 = D 3 = Pulse raising activity - jogging Stretching – lunges, squats, triceps stretches Specific skill – related practice – sprint starts 4a = Anaerobically 4b = Aerobically 4c = In the first 26 miles the intensity is low and they are working over a long period of time so they are working aerobically. In the last 385 yards the intensity is high as they are sprinting at speed. They are performing a short, sharp burst and so are working anaerobically.

Homework Revise Section in preparation for an end of unit test