1. OXYGEN TRANSPORT SYSTEM.

2. OXYGEN TRANSPORT SYSTEM Main aim = To help you exercise. LUNGS, HEART, BLOOD, MUSCLES – all involved. RESPIRATORY & CIRCULATORY work together to provide muscles with oxygen. INCREASE O2 intake by breathing deeper and more frequently

3. OXYGEN TRANSPORT SYSTEM. Respiratory System:  Breath in O2 enters lungs.  Absorbed by blood.  Oxygenated blood to muscle cells.  CO2 waste product carried by blood – breathed out. Circulatory System:  The Heart.  Involuntary muscular pump.  4 chambers of the heart – cardiac muscle.  Pulse beat of the heart (relax/contract)  Arteries - Oxygenated blood away.  Veins - returns blood (deoxygenated)

4. OXYGEN TRANSPORT SYSTEM BENEFITS OF TRAINING: BENEFITS OF TRAINING: 1. Increases size of heart – more blood pumped. 2. Lowers HR = FITTER ANAEROBIC 3. Raises ANAEROBIC threshold. AEROBICALLY LONGER & HIGHER 4. Exercise AEROBICALLY for LONGER & HIGHER intensity. Oxygen levels during exercise: Oxygen levels during exercise: Lung size increases = more O2 uptake. Greater capacity to exercise. VO2 max VO2 max = max O2 uptake in 1 minute of exercise. Rest =12-15 per/min breaths. Exercise = 30-40 per/min.

5. OXYGEN TRANSPORT SYSTEM BENEFITS OF TRAINING: BENEFITS OF TRAINING: 1. Increases size of heart – more blood pumped. 2. Lowers HR = FITTER ANAEROBIC 3. Raises ANAEROBIC threshold. AEROBICALLY LONGER & HIGHER 4. Exercise AEROBICALLY for LONGER & HIGHER intensity. BENEFITS OF TRAINING: BENEFITS OF TRAINING: 1. Increases size of heart – more blood pumped. 2. Lowers HR = FITTER ANAEROBIC 3. Raises ANAEROBIC threshold. AEROBICALLY LONGER & HIGHER 4. Exercise AEROBICALLY for LONGER & HIGHER intensity. Oxygen levels during exercise: Oxygen levels during exercise: Lung size increases = more O2 uptake. Greater capacity to exercise. VO2 max VO2 max = max O2 uptake in 1 minute of exercise. Rest =12-15 per/min breaths. Exercise = 30-40 per/min. Oxygen levels during exercise: Oxygen levels during exercise: Lung size increases = more O2 uptake. Greater capacity to exercise. VO2 max VO2 max = max O2 uptake in 1 minute of exercise. Rest =12-15 per/min breaths. Exercise = 30-40 per/min.

6. VO2 MAX Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Increase VO2 max – work within training (20mins/3-5 per week) Increase VO2 max – work within training (20mins/3-5 per week) A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute. A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute. Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Increase VO2 max – work within training (20mins/3-5 per week) Increase VO2 max – work within training (20mins/3-5 per week) A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute. A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.

7. Effects of Lactic Acid/O2 Debt http://www.youtube.co m/watch?v=LKhkvSRQZ Yo http://www.youtube.co m/watch?v=LKhkvSRQZ Yo Lactic acid builds up when not enough O2 intake. Lactic acid builds up when not enough O2 intake. This causes muscle fatigue and cramping. OXYGEN DEBT. Can only be removed with O2 – OXYGEN DEBT. Warm down Warm down important to help reduce lactic acid build up.

8. Lactic Acid Build up!! Lactic Acid Build up!! FATIGUE FATIGUE

9. WARM UP Aim – gradually prepare whole body for activity helps to prevent Injury and improve performance. Aim – gradually prepare whole body for activity helps to prevent Injury and improve performance. 4 key stages. 4 key stages. 1. Increase pulse rate/blood flow to muscles – raises body temp and increases joint mobility. 2. Stretch large muscle groups. (dynamic/static) 3. Skill related practice. 4. Mental rehearsal and preparation

10. Warm down/Cool down Allows body to recover after exercise. Heart rate decreases slowly. Light jogging followed by stretching. Helps with O2 debt and lactic acid removal. Helps prevent muscle stiffness and soreness.

11. RECAP – QUIZ!!! HAVE YOU BEEN LISTENING???? 1. What is the main aim of the oxygen transport system? 2. Which 2 systems work together to provide muscles with O2? 3. Describe 2 advantages of increasing your anaerobic threshold? 4. How often do you breath when exercising? 5. Explain how fatigue occurs.

12. Leckie & Leckie P64. Create a warm up for an Athlete (you can choose the athletic activity) that follows the four stages involved in an effective warm up:

13. CARDIO RESPIRATORY ENDURANCE

14. Definition – Ability of the whole body to work Continuously. To improve CRE To improve CRE need to work for: 1. LONG INTERVALS 2. LOW LEVEL INTENSITY NEED O2 AEROBIC activity. (pulse = 120-170 BPM) NEED O2 to supply muscles = AEROBIC activity. (pulse = 120-170 BPM) ANAEROBIC activity. Exercising with a SHORTAGE of O2 = ANAEROBIC activity. (pulse = 180-200 BPM) (pulse = 180-200 BPM) To improve Anaerobic fitness need to work for: To improve Anaerobic fitness need to work for: 1. SHORT INTERVALS 2. HIGH LEVEL INTENSITY PULSE – BREATHING – BODY TEMPERATURE??

15. Effects of CRE on Performance. ADVANTAGES of GOOD CRE. RUGBY - Flanker For activities like rugby, hockey which last for long periods of time CRE provides: 1. Better Performance for longer. 2. Improved Skills. 3. Improved concentration levels. Good CRE – allows me to make it to breakdown and make tackles throughout the game.

16. Measuring CRE HARVARD HARVARD STEP TEST. 3 ways you can measure CRE 3 ways you can measure CRE 1. 20 meter shuttle run. (bleep test) 2. Coopers 12 minute run. 3. Harvard Step Test.

17. How effective is your CRE training??? You can monitor progress by checking PULSE (resting/max/recovery)!! 6 secs x 10 = HR/Min. 6 secs x 10 = HR/Min. You can use pulse rate throughout your training to determine whether your working: Aerobically/Anaerobically You can use pulse rate throughout your training to determine whether your working: Aerobically/Anaerobically Work out TRAINING ZONE for aerobic exercise Work out TRAINING ZONE for aerobic exercise

18. How to calculate your TRAINING ZONE.

19. Training Zone. Training Zone. Pulse rate ________ with exercise? Pulse rate ________ with exercise? In order to calculate you training zone must firstly work out you max HR. 220-age = Max HR (220-16 = 204) Training zone between: 60% of max HR = 122 Aerobic training zone 85% of max HR = 173 WAYS OF TRAINING TO IMPROVE CRE??? Pulse rate ________ with exercise? Pulse rate ________ with exercise? In order to calculate you training zone must firstly work out you max HR. 220-age = Max HR (220-16 = 204) Training zone between: 60% of max HR = 122 Aerobic training zone 85% of max HR = 173 WAYS OF TRAINING TO IMPROVE CRE???

20. TRAINING TO IMPROVE ANAEROBIC ENDURANCE Puts greater stress on Circulatory and Respiratory systems. You need to be aerobically fit before starting this type of training. INTERVAL TRAINING = effective method of training. INTERVAL TRAINING = effective method of training. High effort followed by lighter effort/rest. Allows for lactic acid removal and reduce O2 debt

21. HOMEWORK!!! Group presentation task for next week!! Looking at a sport of your choice. 1. Create a Warm up. 2. The importance of CRE in that sport/position and the effect on performance. 3. The importance of Muscular Endurance on performance in that sport. 4. The type of training you might use to improve your CRE and muscular endurance in that sport. BE CREATIVE – use videos, power points, posters. BE CREATIVE – use videos, power points, posters.

22. RECAP To improve CRE you need to work for _____ intervals at a ______ level intensity. Aerobic activity _______ O2 Anaerobic Activity _______ O2 Advantages of good CRE? Why is pulse information useful? A test for CRE? Muscular Endurance is _______? To improve ME need to work muscle groups for _____ intervals at a _______ level intensity.

23. Muscular Endurance Definition: Is the ability of MUSCLES to work CONTINUOUSLY! SAME REPEATEDLY Using the SAME muscles REPEATEDLY over long periods requires ME. EXAMPLES ??? Effects on performance?? Effects on performance??

24. MEASURING MUSCULAR ENDURANCE Bent knee Sit-Up test is effective – Abdominal ME. Press up test – upper body ME. Squat test – Lower body ME. Do as many of the exercise in 30 secs/1 minute.

25. MUSCULAR ENDURANCE CHALLENGE WHO IS UP FOR THE CHALLENGE????

26. Training to improve Muscular Endurance. Circuit Training. Weight Lifiting. developing CRE. Useful for working different muscle groups as well as developing CRE. E.g. Sit-ups, burpees, press- ups, dips, shuttles. LOW HIGH EDURANCE BASED!! Involves lifting LOW weights and HIGH repetitions as the muscular work is EDURANCE BASED!! E.g. Squats, bicep curls.

27. Monitoring the effectiveness of Muscular Endurance Training. Useful to measure INITIAL muscular endurance……..Why? CHALLENGING ACHIEVABLE GOALS. Enables you to set CHALLENGING but ACHIEVABLE GOALS. OVERLOAD PROGRESSIVELY. Able to calculate how to OVERLOAD your training PROGRESSIVELY. It's not all about paddling for Warwick Draper.

28. Muscular Endurance - Short Term Muscular endurance training helps athletes to cope with fatigue and tolerate high levels of lactic acid. It uses relatively light loads of 40- 60% 1RM and they can be lifted for a set period of time or a target number of repetitions. Again, a circuit training set up is suitable for this type of resistance training. Progressive Overload – completing exercises for longer periods of time (Duration) or more repetitions (frequency) Progressive Overload – completing exercises for longer periods of time (Duration) or more repetitions (frequency) Below is a sample muscular endurance program for a field hockey player.

29. PRINCIPLES OF TRAINING. Physical Fitness training programme Specificity PROGRSSIVE OVERLOAD FREQUENCYDURATION INTENSITY

30. PRINCIPLES OF TRAINING. SPECIFICITY POINT GUARD - basketball Training has to be specific to your needs. Relevant to the activity/Skill. To your existing levels of fitness and ability. THINK OF YOUR SPORT AND THE POSITION YOU PLAY…….HOW COULD YOU MAKE YOUR TRAINING SPECIFIC????? Training has to be specific to your needs. Relevant to the activity/Skill. To your existing levels of fitness and ability. THINK OF YOUR SPORT AND THE POSITION YOU PLAY…….HOW COULD YOU MAKE YOUR TRAINING SPECIFIC?????

31. PROGRESSIVE OVERLOAD Exercising at INCREASINGLY greater levels. Progressively add to the demands of your conditioning programme as you improve. Can be adapted by varying: FREQUENCY DURATION INTENSITY

32. PROGRSSIVE OVERLOAD Frequency. Intensity Definition – regularity and Routine of training. Varies according to demand. CRE improvement for average performer = 20-30 mins & 3-4 sessions per week over 2-3 months. Much more for elite performer!! Relative demands of your training session – depends on demands of activity. CRE = 50-60% Need to monitor training zone for CRE = 50-60% of full speed (low intensity) SPEED (sprinting) = 80-90% SPEED (sprinting) = 80-90% (high intensity) Can be adpated by adjusting - WORK TO REST RATIO Relative demands of your training session – depends on demands of activity. CRE = 50-60% Need to monitor training zone for CRE = 50-60% of full speed (low intensity) SPEED (sprinting) = 80-90% SPEED (sprinting) = 80-90% (high intensity) Can be adpated by adjusting - WORK TO REST RATIO

33. PROGRESSIVE OVERLOAD DURATION Length of planned time training. Varies according to demands of activity. Anaerobic Anaerobic = short, intense sessions Aerobic Aerobic = Longer, moderate sessions Length of planned time training. Varies according to demands of activity. Anaerobic Anaerobic = short, intense sessions Aerobic Aerobic = Longer, moderate sessions

35. THE DANGERS OF OVER TRAINING. REMEMBER: REST & RECOVERY. AVOID OVER TRAINING. ADAPT LEVELS OF:  FREQUENCY/INTENSITY /DURATION MONITOR YOUR PERFORMANCE. MONITOR YOUR PERFORMANCE. Reversibility – IF YOU STOP!!! Reversibility – IF YOU STOP!!! REMEMBER: REST & RECOVERY. AVOID OVER TRAINING. ADAPT LEVELS OF:  FREQUENCY/INTENSITY /DURATION MONITOR YOUR PERFORMANCE. MONITOR YOUR PERFORMANCE. Reversibility – IF YOU STOP!!! Reversibility – IF YOU STOP!!!

36. HOW TO REMEMBER IT ALL!!! S – Specificity P – Progressive O – Overload R – Reversibility T – Tedium FREQUENCY INTENSITY DURATION /TIME

37. YOUR TRAINING PROGRAMME How can you improve CRE? How can we monitor it and know how effective your training programme is?  Know your training zone / monitor HR. PROGRESSIVE OVERLOAD – how do you know when to start PO your training?  Training diary/targets/goals/HR monitor. So!!! – HOW CAN YOU PROGRSSIVELY OVERLOAD YOUR TRAINING PROGRAMME!! So!!! – HOW CAN YOU PROGRSSIVELY OVERLOAD YOUR TRAINING PROGRAMME!! How can you improve CRE? How can we monitor it and know how effective your training programme is?  Know your training zone / monitor HR. PROGRESSIVE OVERLOAD – how do you know when to start PO your training?  Training diary/targets/goals/HR monitor. So!!! – HOW CAN YOU PROGRSSIVELY OVERLOAD YOUR TRAINING PROGRAMME!! So!!! – HOW CAN YOU PROGRSSIVELY OVERLOAD YOUR TRAINING PROGRAMME!!

38. RECAP Muscular Endurance is the ability of MUSCLES to work ________________ for ___________ Why is it important to measure initial muscular endurance? Poor ME leads to ________ in your muscles which will effect __________ How can you measure muscular endurance? What methods of training can you use to improve Muscular Endurance? BREAK DOWN THE PRINCIPLES OF TRAINING? What does reversibility mean? How could you progressively overload your training? How can you avoid OVER TRAINING?

39. YOUR CHALLENGE !!! 10 minute presentation In groups you will work together to produce a 10 minute presentation on one of the 4 ASPECTS OF FITNESS we have not yet covered: 1. STRENGTH 2. SPEED 3. POWER 4. FLEXIBILITY

40. WHAT’S EXPECTED?! The presentation needs to be broken down and include: 1. Introduction. 2. The effects on performance. 3. Measuring (speed/strength etc.) 4. Training to improve. 5. Monitoring the Effectiveness of the training. 6. The effects of increased (speed/strength etc.) on the body. The presentation needs to be broken down and include: 1. Introduction. 2. The effects on performance. 3. Measuring (speed/strength etc.) 4. Training to improve. 5. Monitoring the Effectiveness of the training. 6. The effects of increased (speed/strength etc.) on the body.

41. ALSO!!!!ALSO!!!! I want you as a group to produce an Information and Resource sheet. I want you as a group to produce an Information and Resource sheet. This should include ALL the information from your presentation. This will be handed out to everyone in the class as a revision resource (only need to make one and I will photocopy!!) So make it good because your classmates will be blaming you if it comes up in the exam and it wasn’t on your information sheet when they came to revise!!! So make it good because your classmates will be blaming you if it comes up in the exam and it wasn’t on your information sheet when they came to revise!!! I want you as a group to produce an Information and Resource sheet. I want you as a group to produce an Information and Resource sheet. This should include ALL the information from your presentation. This will be handed out to everyone in the class as a revision resource (only need to make one and I will photocopy!!) So make it good because your classmates will be blaming you if it comes up in the exam and it wasn’t on your information sheet when they came to revise!!! So make it good because your classmates will be blaming you if it comes up in the exam and it wasn’t on your information sheet when they came to revise!!!