1. Unit 4: Fitness training and programming

2. Aims and Objectives
The aim of this unit is for learners to be able to plan fitness training sessions and design fitness training Programmes. On completion of this unit a learner should: 1 Know different methods of fitness training 2 Be able to plan a fitness training session 3 Be able to plan a fitness training programme 4 Be able to review a fitness training programme.

3. Components of fitness Flexibility Strength Muscular endurance Power
Cardio-vascular endurance
Speed

4. To train effectively you must know:
Your current level of fitness
The amount of aerobic training you need for your sport
The amount of anaerobic training you need for your sport
For example, sprinters use mainly anaerobic training and marathon runners use mainly aerobic training.
You can use your maximum heart rate (MHR) to calculate how hard you should work your heart to develop either aerobic or anaerobic fitness.
To calculate MHR:
220 - age = MHR

5. Cardio-vascular training
The first thing you need to find out when planning a Cardiovascular training session is your clients, or your own MHR (Maximum Heart Rate). How is this done? MHR = 220 – age Warm up: 50% of MHR Fat burning zone: 60 – 70% MHR Aerobic fitness: 70 – 80% MHR (It is when you reach this zone you start to improve your aerobic endurance). Target heart rate: 50 – 85% MHR

6. My target heart rate zones are:
MHR = 197bpm
Warm up = 99bpm
Fat burning zone = 118 – 138bpm
Aerobic fitness = 138 – 158bpm

7. How did I get there? MHR = 220 – 23 (age) = 197
Warm up: 197 (MHR) X 0.5 (50%) = 98.5
Fat burning zone:
197 (MHR) X 0.6 = 118.2
197 (MHR) X 0.7 = 137.9
Aerobic fitness:
197 (MHR) X 0.8 = 157.6

8. Now have a go at working out your own target heart rate zones.
MHR = Warm up = Fat burning = Aerobic fitness =

9. Can you list at least 5 CV training exercises??

10. Methods of aerobic training
Training can be aerobic or anaerobic.
You can improve aerobic fitness by working in your aerobic target zone. This is found between 60-80% of your MHR.
You cross your aerobic threshold, the heart rate above which you gain aerobic fitness, at 60% of our MHR.

11. You can improve your anaerobic fitness, which includes strength, power and muscular endurance, by working in your anaerobic target zone. This is found between % of your MHR.
Anaerobic threshold is the heart rate above which you gain anaerobic fitness. You cross your anaerobic threshold at 80% of your MHR.
Below 60% MHR you do not improve your aerobic or anaerobic fitness at all.

12. Circuit training
Circuit training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance.

13. Continuous training
Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness

14. Cross training
Cross training involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jump.

15. Fartlek training
Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.

16. Interval training
Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance

17. Altitude training
Altitude training (AQA only) is aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly.