1. Simply put- the methods we use to train
Methods of training

2. Continuous training
Continuous training is the simplest form of training. As the name suggests, it involves training with no rest periods or recovery intervals.
This type of training is a good way to improve your aerobic energy system.
Swimming, running and cycling are common examples of continuous training activities.
You need to work for a minimum of 20 minutes to achieve some kind of benefit

3. Which two related fitness components is continuous training designed to improve?
Cardio respiratory system and muscular endurance

4. The circulatory system
Deoxygenated blood is pumped from the heart to the lungs through the pulmonary artery.
Oxygenated blood returns to the heart through the pulmonary vein.
lungs
Oxygenated blood is pumped at high pressure from the heart to the body through the aorta.
Deoxygenated blood returns to the heart through the vena cava.
This simple plan shows the heart and the 4 main blood vessels.
Introduce the following:
Double circulatory system = (1) PULMONARY CIRCULATION (anything pulmonary should be associated with the lungs) between the heart and the lungs and back (2) SYSTEMIC CIRCULATION between the heart and the rest of the body’s systems and back to the heart.
Introduce the idea of the heart as a double pump – the right-hand side receiving and pumping deoxygenated blood, the left-hand side receiving and pumping oxygenated blood.
ARTERIES carry blood away from the heart, VEINS carry blood to the heart.
body’s
cells

6. Reviewing the principle of intensity in relation to continuous training
If you want to develop aerobic capacity you would need to be working at an intensity about 70% of your maximum heart rate (MHR)
The common method to work this out
Men: MHR = (220 - age)
Women: MHR = (226 - age)

7. Alternative methods
While using 70% of MHR can be used to determine the intensity of continuous training, it is a ‘blunt instrument’. It does not take into account the cardio respiratory adaptations made over time. What does that mean?
In effect an athlete would always be working at or about the same intensity – thereby not applying the principle of overload

8. Karvonen Formula THR = RHR + 0.6 (MHR – RHR)
Training heart rate = resting heart rate (max heart rate – resting heart rate)
Application of the principle of overload comes from increasing the multiplier value from 0.6 up to as high as 0.85
The extent to which we increase the multiplier depends on the goal/motivation of the athlete

9. THR Zone: 1
This uses multipliers between 0.5 and 0.6 in the Karvonen formula. This zone can be used to maintain basic health and help burn fat as the main fuel source.
What type of people might exercise in this zone?
Novice people beginning an aerobic programme
People recovering from injury
Elderly people

10. THR Zone: 2
This uses multipliers between 0.6 and 0.7 in the Karvonen formula.
This zone tends to be used for long slow aerobic exercise and is often the zone used to burn fat since the body can still deliver enough oxygen to burn fat.
What type of people might exercise in this zone?
those maintaining base fitness or looking to make gains
those looking to increase lean body mass

11. THR Zone: 3
This uses multipliers between 0.7 and 0.8 in the Karvonen formula.
This zone is what we would typically call the training heart rate zone to develop cardio-respiratory fitness
The body will burn a mix of fat and glucose.
As the body becomes more efficient, fat will become a more prominent fuel

12. THR Zone: 4
This uses multipliers between 0.8 and 0.9 in the Karvonen formula.
This zone works a person at their anaerobic threshold.
At this point the body moves from working aerobically to anaerobically thereby producing lactic acid
Exercising in this zone result in the athlete tiring quickly

13. What type of people might exercise in this zone?
those whose sport works them at or close to anaerobic threshold
Examples:

14. Weight training (resistance)
Muscle growth depends on the muscle fibre type that is being trained and the design of the weight training programme. Weight training can stimulate hypertrophy (which is?) of both type 1 (slow twitch or endurance) and type 2 (speed and power) fibres, with type 2 experiencing the greatest rate of hypertrophy.

15. SKELETAL MUSCLE STRUCTURE

16. A MUSCLE FIBER

17. As a consequence, which health and skill related fitness components will weight training develop?
What are the component of fitness?
Components of fitness

18. Components of fitness
Cardio-respiratory endurance- ability to run for a long time
Muscular endurance- the ability to express force many times over
Muscular strength- the ability to exert a force (push or pull) against a resistance (weight)
Flexibility- the range of movement your joint can go through with out being restricted by muscles & tendons
Anaerobic power, speed etc- the ability to exert a force at speed
Coordination-skill- the ability to control or train the body to perform certain movements effectively

19. Reviewing the principle of intensity in relation to weight training
Just as with continuous training we use a percentage of our maximum weight lifting ability to training different aspect of our muscles
For lifting weights it is referred to as our RM (repetition maximum)
This is the maximum amount of weight training that can be lifted x number of times

20. 1RM This would be the maximum weight you could lift only once
This however can be physically demanding increasing the risk of injury
So an equation for this has also been developed
1RM Predicted = Weight ÷ ( – ( x Number of repetitions)\

21. Application of intensity
The intensity that an athlete works depends on the purpose of the weight training, i.e. Muscular strength, muscular endurance, muscular power or muscle bulk

22. Basic weight training regimes
Purpose
Strength
Power
Endurance
Muscle bulk
LOAD RM
2-6 RM
8-20 RM
20-40 RM
6-12 RM %
1RM
80-95% 1RM
60-80% 1RM
40-60% 1RM
70-80 % 1RM
REPS
2-6
2-10
15-40
6-12
SETS
5-12
3-8
2-5
3-10
SPEED
Slow
Explosive
Medium
REST
3-5 mins
1-3 mins
FREQUENCY
3-4 x per week
3-6 x per week

23. Programmes
All programmes should build towards the goal of the weight training.
In all cases, endurance should be developed first, followed by muscle bulk, then strength, and finally power.
Therefore if an athlete is developing muscular strength as the ultimate aim, they should first develop muscular endurance, then move to a muscle bulk phase and finally a strength phase.

24. Why might this be the case?
Because technique is essential. It also means a base level of strength is being developed before intensity increases further

25. How do we apply the principle of specificity?
Use exercises that mimic the sporting actions of the sport you play
Volleyball= squat jumps
Identify the four key muscle groups of the legs that would need to be trained to improve vertical jump

26. Consider the programme and make references to how it applies the principles of training
a. Why is there a relatively long rest period between sets? to give the body time to recover between exercises so each performance is a quality one b. Why look for variation in exercises for the upper and lower body in the split routine? to prevent boredom with training. Different exercises/orders etc can help with enthusiasm

27. Continued
c. How is overload being applied in this weight training programme? by offering a relatively wide range of reps and loads for each set. As the athlete make adaptations, they can increase the %RM and decrease reps. Over time the reps could be increased

28. Continued
d. Why are the loads so wide ranging for the lower back and abdominals? because different people have different degrees of strength and weakness in these areas. A load that is just right for one athlete may be potentially hazardous for another

29. Continued
e. After 12 weeks, how might the athlete alter frequency, intensity etc in order to continue applying the principle of overload? They may look to increase the frequency of training. The intensity %RM may increase or the number of reps per set might increase

30. Continued
Usually the load will increase and the reps will decrease to compensate.
Over time the load may remain the same but the reps will increase
When they get to the upper limit the load will increase again and the reps will decrease

31. Circuit training
What health and skill related components can circuit training develop?
Muscular strength
Power
Muscular endurance
Aerobic endurance
Agility
Skill/technique

32. Types of circuit training
Fixed load
You do so many of a certain type of exercise before you carry on, e.g. 10 chin ups
Individual load
You have to do as many of a certain exercise as possible within a time period

33. Application of frequency
Since circuits are designed primarily to be cardio-respiratory in nature 3-5 days/week is sufficient

34. Application of Intensity
What factors will determine how intense the circuit training will be?
The purpose of the training
Personal fitness level of the athlete
The exercise selected in the circuit
How can we measure the intensity of the circuit?
Use THR (training heart rate) or PER (perceived exertion ratio)

35. Application of duration
Set duration
This depends on the individual and the training objectives- but sec is usual
Rest duration
This can be increased or decreased to meet intensity required
General fitness 0-10 sec
Strength/power sec
Elderly /unfit sec

36. Application of overload
3 factors that can be manipulated in order to apply overload:
Rest duration
Exercise duration
Intensity of the session

37. Interval training Training component ATP-PC system Lactic Acid System
Aerobic System
Work duration
5-15 sec
10-30 sec
20 minutes +
Rest duration
(between reps)
30 sec
1-3 minutes
Work: rest ratio
1:1
1:2
10:1
Repetitions
1-3
3-6
Sets
Rest between sets
2 minutes
30 sec – 1 min