1. METHODS OF TRAINING

2. CONTINUOUS TRAINING  Involves repetitive movement over a prolonged period (greater than 20 minutes).  Develops both cardiorespiratory and muscular endurance  Usually consists of activities such as running, swimming, cycling or aerobics.

3. APPLICATION TO POTs  Frequency:  If training for sports related fitness, how many times per week would you train?  4-6 times per week  Duration:  What is the minimum time required to gain an aerobic benefit?  20 minutes  For those interested in sports related fitness, up to how long would you train for?  Up to 1 hour

4. APPLICATION TO POTs  Intensity  Usually measured by heart rate.  For most people the intensity of continuous training is between 70% and 80% of Maximum Heart Rate (MHR).  However untrained individuals may benefit from as little as 40% MHR training intensity (this will be above what they are used to).

5. Applying Intensity to Continuous Training with HR  Millers Equation for Maximum Heart Rate  MHR = 217 – (0.85 x age)  Karvonen Formula is used to calculate Training Heart Rate.  THR = RHR + 0.6 (MHR – RHR)  The multiplier value can be increased to generate training zones.  Why do we increase the desired training zone?  To apply overload

6. EXAMPLE THR ZONES Multipliers 0.5 – 0.6 Multipliers 0.6 – 0.7 Multipliers 0.7 – 0.8 Multipliers 0.8 – 0.9 ZONE 1 ZONE 2 ZONE 3 ZONE 4 132 – 146 bpm 147 – 160 bpm 161 – 174 bpm 175 – 188 bpm Maintain basic health and help burn fat as main fuel source. Used for long slow aerobic training and fat burning zone (your body can still deliver enough O 2 to burn fat) For cardiorespiratory fitness. You burn a mix of fat and glucose. Works you at your anaerobic Threshold. Lactic acid is produced.

7. Application of Intensity using Perceived Exertion Ratios  Another way of measuring intensity of training.  When you train you would gauge how you feel against a number (normally from 1 – 10). E.G. If you rate exercise at 7, it would be quite strong.  Perceived exertion ratios take time to use correctly. They need to be matched to the THR in order for the athlete to accurately gauge if they are training at a suitable intensity.  Why?  So you are applying the principle of overload to training.

8. Application of Overload  How do we overload in order to keep producing training gains in the aerobic system?  Increase intensity, frequency and/or duration of training.  As an athletes level of fitness increases they can train in progressively higher “zones”.

9. Application of Overload  What adaptation happens to RHR as an athlete trains?  It decreases  What effect will this have on the THR zones (look at formula!)?  It will decrease the zones.  How does this lower THR zone lead to overload?  The athlete’s heart is more efficient and doesn’t have to work as hard in lower zones therefore it takes them longer to get to each zone. They need to exercise harder to raise their heart rate.

10. Long Term Consequences?  Repetitive strain injuries e.g. Shin splints  Long-slow distance training may be detrimental to speed and power development.  Boredom?

11. INTERVAL TRAINING  Consists of spacing intense, short-duration work periods with periods of rest.  Running long distances alone does not develop the explosive energy systems necessary to consistently improve your speed.  Interval training is most commonly used to work the two anaerobic systems:  ATP-PC and Lactic Acid

12. INTERVAL TRAINING  The work is more demanding and far shorter than in continuous training.  The nature of the rest period is determined by the energy system being trained.

13. ATP-PC System  The purpose is to deplete the system of creatine phosphate by not allowing enough recovery time to completely replenish the system.  Develops improved strength and power of Type II muscle fibres.  Between reps, the rest is passive. Why?  This allows the CP stores to be replaced.

14. LACTIC ACID SYSTEM  PURPOSE:  During the work period, lactic acid is produced and a state of O 2 debt is reached.  During the rest period, the heart and lungs are still stimulated but they are re-supplying the body with O 2 to help break down and remove the lactic acid.  Over time our bodies adapt so that we can train at higher intensities for longer before lactic acid is produced (increased anaerobic threshold).

15. LACTIC ACID SYSTEM  DEVELOPS:  Increases diameter of Type II (fast twitch) fibres therefore muscles can produce more force and power upon contraction.  Body becomes more resistant to fatigue, therefore the level of intensity required to produce lactic acid is increased.

16. AEROBIC SYSTEM  While you run lactic acid is being produced which results in oxygen debt.  In recovery periods, the heart and lungs are working hard to pay back the debt by supplying O 2 to help break down the lactic acid.  PURPOSE:  This produces adaptations in the cardiovascular and cardio respiratory systems to help combat lactic acid and become more efficient at paying back O 2 debt.  Why should we perform light exercises during the rest phase?  To help remove any lactic acid that may have built up.

17. Basic Interval Training Regime TRAINING COMPONENT Work Duration Rest Duration (between reps) Work:Rest Ratio Repetitions Sets Rest btw sets ATP-PC SYSTEM 1 - 10 secs 10 – 100 secs 1 : 10 4 – 6 2 – 4 5 – 10 mins LACTIC ACID 10 – 120 secs 90 – 360 secs 1 : 3 4 – 6 1 – 4 5 – 10 mins AEROBIC SYSTEM 2 - 3 mins 2 – 3 mins 1 : 1 5 – 20 1 – 3 Minimal

18. Principle of Overload  Decrease rest between reps  Increase reps  Increase sets  Increase work time

19. Negative Consequences?  Large amounts of interval training can cause:  Psychological fatigue  Short-term decrease in motivation  Why?  Due to the high amounts of lactic acid accumulating in the body.

20. WEIGHT TRAINING

21. What is weight training?  Also known as resistance training. It involves the neuromuscular system working to overcome a resistance (usually an external weight).  It is a series of resistance exercises designed to increase the size of muscle fibres therefore generating a larger force.

22. WEIGHT TRAINING  Which health & skill related components will weight training develop?  Muscular strength  Muscular endurance  Muscular power  Muscle mass (hypertrophy)

23. TERMINOLOGY  Repetition Maximum (RM)  the maximum amount of weight that can be lifted a certain number of times (no more, no less). E.g. 1RM  Repetitions (Reps)  the number of times that a weight has to be lifted  Sets  a group of repetitions of an exercise  By manipulating these three aspects of weight training, we can design programmes specific to the needs of an athlete.

24. Application of Frequency  3 days per week is considered optimal with a 24-48hr rest between sessions.  Why do we need this time for recovery between sessions?  To overcome muscle fatigue & for the body to heal.

25. Principle of Super Compensation  Following the onset of exercise, we go through four phases: A: Fatigue – decrease of performance as we tire during training. B: Recovery – following training the athlete begins to recover. This is when your body repairs damage. C: Super compensation – the fitness effect as the body adapts to training. D: Detraining – reversibility if training does not occur.

26.  Clearly then, the best time to train again is during super compensation.  How long it takes to reach this phase is dependent upon the intensity of the training session. It is generally 24 to 48 hours.  How can an athlete tell if they are ready to train again?  They often ‘feel’ ready to train again. The body is no longer stiff and sore. Use of PER can be of use here.

27. Application of Intensity  The intensity that an athlete works at depends on the purpose of the weight training (strength, power, endurance or bulk)  Exercises should be performed with the correct technique. Weight should not be sacrificed at the expense of good lifting technique.

28. Guidelines for resistance training. PurposeStrengthPowerEndurance Muscle Bulk Intensity 2–6 RM 12-15 RM 15-20 RM 8-12 RM Reps2-66-12(explosive)15-208-12 Sets4-63-53-43-5 Rest 3-5 mins 1 min 3-4 mins

29.  In all cases endurance should be developed first, followed by muscle bulk, then strength and finally power.  E.g if strength is the goal, the athlete first develops endurance, then move to a muscle bulk phase and finally a strength phase.  Why?  Technique is essential. Additionally a base level of strength is developed before intensity increases.

30. So……AQUATHON!  What would be the main purpose of your weight training programme for the Aquathon?  endurance

31. Application of Overload  How do we apply overload in weight training programmes? a.Increase the RM (load) b.Increase the number of reps per set c.Increase the set number d.Decrease the rest between sets e.Decrease the time between training sessions. f.Increase the number of sessions. The best method is to alter the load being lifted in any exercise.The best method is to alter the load being lifted in any exercise. What happens if you fail to provide overload?What happens if you fail to provide overload? The muscle fibres will not adapt.The muscle fibres will not adapt.

32. Pros and Cons of Weight Training…….  Pros  Helps maintain muscle mass  For coping with the demands of activities which require force to be produced  To rehabilitate an injury (re-strengthen muscles and ligaments).

33.  Cons  Technique must be correct or injury can occur  May require a training partner (e.g. free weights)  Machine weights don’t develop co- ordination and balance – only a fixed movement.

34. You are training for an Aquathon and want to improve your running endurance........ Q. Four key muscle groups of the body that will need to be trained in order to make improvements:  Quadriceps, Hamstrings, Gluteals, Gastrocnemius Q. What exercises would you have them perform?  Squats, leg extension, lunges, calf raises Q. How would they be performed?  Slow and steady because you would be training for endurance  An essential rule before starting:  Make sure you understand the lifting technique.

35. CIRCUIT TRAINING

36. What health and skill related components can circuit training develop? a.Muscular strength b.Muscular endurance c.Agility d.Power e.Aerobic endurance f.Skill/Technique

37. Circuit Types 1. Fixed Load Circuit  Consider the types of circuits that are found in many parks in NZ. How are they structured?  You have to do so many of a certain exercise before you carry on.

38. 2. Individual Load Circuit  Consider the types of circuits that are used in many gyms & schools in NZ. How are they structured?  You have to do as many of a certain exercise as possible within a time period, e.g. 1 minute

39.  In both cases of circuit design, there are two essential elements to be considered:  A separate flexibility programme is required.  Never exercise the same muscle group in succession

40. Application of Frequency  Circuits are designed to primarily be cardiorespiratory in nature, therefore 3 – 5 days/week is sufficient.

41. Application of Intensity  What factors will determine how intense the circuit training will be?  The purpose or goal of the training (What are you training for?)  Individual fitness level.  Exercises selected.  How can we measure the intensity of the circuit?  Use THR zone or PER (perceived exertion ratio)

42. Application of Duration  We will consider the set duration and rest duration. a.Set Duration – this depends on the individual and the training objectives, but 20 – 60 seconds is usual. b. Rest Duration – this can be increased or decreased to meet intensity desired.  General Fitness 0 – 10 seconds  Strength / Power 30 – 60 seconds  Elderly / Unfit 20 – 60 seconds

43. Application of Overload  The three factors that can be manipulated to apply overload: a.Rest duration b.Exercise duration c.Intensity of session How do we know when it is time to overload an athlete?How do we know when it is time to overload an athlete? When they ‘feel’ ready to do more, when they cannot maintain exercise training heart rate, or when testing shows they have improved.When they ‘feel’ ready to do more, when they cannot maintain exercise training heart rate, or when testing shows they have improved.

44. Application of Specificity  When would we apply the principle of specificity to circuit training?  When we are training for a particular sport.  How would we apply specificity to circuit training?  Train energy systems/muscle groups specific to a sport