1. LAB PRESENTATION FITNESS PRESCRIPTION By Emma Wickham, Emma Gowlett & Jess Wyatt

2. Principles of Training:  Match the definitions & create your own understanding of the concepts and write it in your laboratory books, page 41.  Progressive Overload: the theory that, to maximise the benefits of a training program, the training stimulus must be progressively increased as the body adapts to the current stimulus.  Specificity: The theory that training program must stress the physiological systems critical for optimal performance in a given sport to achieve desired training adaptations in that sport.  Reversibility: The theory that training program must include a maintenance plan to ensure that the gains from training are not lost.  Individual Differences / detraining: changes in physiological function in response to a reduction or cessation of regular physical training. Differences include genetics, gender, age and training goals.

3. Trivia: True & False Warm-Up & Cool-downs  True / False: A warm-up is important in the prevention of injuries?  True / False: A warm-up does not activate the bodies energy systems?  True / False: Massage can be used in the prevention of sports injuries?  True / False: You should stretch both before and after any sporting activity?  True / False: Recovery includes a cool-down, rehydration, massage and carbohydrate replacement?  The least important element of a cool-down is to reduce DOMS (delayed onset of muscle soreness).  A warm-up does not increase blood flow and circulation in the body?  A warm-up increases the amount of pliability of ligaments and tendons?  True  False  True  False  True Questions:Answers:

4. Four Main Areas of Fitness Programming: FLEXIBILITY TRAINING: Flexibility: is the body’s ability to gain the range of movement that is demanded by a particular sport or activity. It is the interaction between the body’s skeletal and muscular systems to allow a full and unimpeded range of joint movement.  Methods of stretching: – passive, active, ballistic, PNF (proprioceptive neuromuscular facilitation)  Passive: safest and easiest method to practice. Gradual stretch of muscles across a joint to the full range of motion and holding for 15-30 seconds.  Active: involves slowly moving joints through range and motion, relaxing the agonist and repeating the stretch. Common in aerobic classes  Ballistic: Potentially dangerous as it involves moving through the range of motion using the momentum created rather than muscle contraction.  PNF: considered to be 20% more effective. A partner moves the joint slowly through the range of motion until discomfort. The subject then isometrically contracts the muscles around the joint for six seconds. (partner acting as a resistance.) The partner helps the same muscle to return to a full static stretch position which the subject holds for 10-15 seconds.

5. Four Main Areas of Fitness Programming: FLEXIBILITY TRAINING: Flexibility: is the body’s ability to gain the range of movement that is demanded by a particular sport or activity. It is the interaction between the body’s skeletal and muscular systems to allow a full and unimpeded range of joint movement. Examples of PNF Stretching: Subject slowly stretches against the resistance and is stretched until they are in discomfort.

6. Four Main Areas of Fitness Programming: STRENGTH / RESISTANCE TRAINING: Strength: the ability of a muscle to exert force. Resistance: training designed to increase strength, power or muscular endurance.  Aim: to build strength, power or muscular endurance by exercising muscles or muscle groups against a resistance.  Three types of weight training include:  1. Isotonic (free weights such as dumb bells): movement of a set resistance through a ROM (Range of Movement)  2. Isometric (fixed resistance) : training using static/isometric contractions  3. Isokinetic (resistance provided against a machine): speed of contraction is controlled while subjects exerts maximum effort. Undertaken on machines which adjusts the load as the body part moves through the range of motion.  Types of Contractions:  Concentric: muscle contracts against a force of gravity  Eccentric: muscle lengthens under tension with the force of gravity  Static / Isometric: no change in muscle length with contraction.

7. Four Main Areas of Fitness Programming: STRENGTH / RESISTANCE TRAINING: Strength: the ability of a muscle to exert force. Resistance: training designed to increase strength, power or muscular endurance.  Plyometrics: a type of dynamic-action resistance training based on the theory that use of the stretch reflex during jumping will recruit additional motor units.  Stores energy in the elastic and contractile components of muscle during the eccentric contraction (stretch) that can be recovered during the concentric contraction. E.g. To develop knee extensor muscle strength, a person goes from standing upright to a deep squat position on top of box (eccentric), and then jumps up onto a box (concentric), landing in a squat position on top of the box.

8. Four Main Areas of Fitness Programming: AEROBIC ENDURANCE TRAINING: Aerobic Endurance: training that improves the efficiency of the aerobic energy- producing systems and can improve cardio- respiratory endurance.  Endurance training has the potential to increase VO2max by increasing the arteriovenous oxygen difference and cardiac output. There are four principle training methods for endurance.  1. Interval Training- is exercise of repeated bouts with brief recovery periods in between. Rest interval contains light activity such as walking, generally for as long as you have run for. Work interval is the distance covered during the work effort and together these two terms are expressed in a ratio (rest interval: work interval).  2. Continuous Training- is physical exertion performed without any rest until completion.

9. Four Main Areas of Fitness Programming: AEROBIC ENDURANCE TRAINING: Aerobic Endurance: training that improves the efficiency of the aerobic energy- producing systems and can improve cardio- respiratory endurance.  3. Fartlek Training- is the continuous activity with short and fast bursts of intense work at regular stages. The intensity of the exercise enables both aerobic and anaerobic systems to be trained.  4. Circuit Training- involves exercises being performed in a sequence. Different exercises are performed at each station and a specific number of repetitions are performed before moving to the next station. Usually there are 6-15 stations, consisting of weight resistance, flexibility and endurance.

10. Four Main Areas of Fitness Programming: ANAEROBIC TRAINING: Anaerobic: Training that improves the efficiency of the anaerobic energy- producing systems and can increase muscular strength and tolerance for acid-base imbalances during high-intensity effort.  Anaerobic training is shorter than aerobic training in duration, in which oxygen is not a limiting factor in performance, and requires energy from anaerobic sources. These energy sources involve the utilization of phosphagen and lactic acid by the athlete’s body.  The purpose of anaerobic training programs is developing the force, the fortifying of the body or the muscular mass.  Events, or activity that lasts up to 30 seconds in length, rely almost exclusively on the phosphagen system. Activity that lasts from 30 seconds to 2 minutes, begin to rely on lactic acid. These energy systems are effectively developed using an interval training system. Interval training uses intervals that consist of running, swimming, callisthenic exercises, or resistance training.

11. Four Main Areas of Fitness Programming: ANAEROBIC TRAINING: Anaerobic: Training that improves the efficiency of the anaerobic energy- producing systems and can increase muscular strength and tolerance for acid-base imbalances during high-intensity effort.  Work intervals of less than 30 seconds (phosphagen system), are typically performed with rest intervals of approximately three times this duration. Exercising involving the lactic acid energy source generally has an exercise-to-rest ration of 1:2 (one minute of activity, to two minutes of rest).  Full recovery is not achieved, but as athletes perform more of this type of training, they will be better able to tolerate and utilize increased concentrations of lactic acid.

12.  F: FREQUENCY: ? Times per week  I: INTENSITY: ? % VO2 MAX or ? % MHR  T: TIME: ? minutes/day or training session  T: TYPE: Activity ? Walking, running, cycling etc. E.g. Specific for Aerobic Training: F: 3 times/week I: At least 55-60% VO2 Max, or 90% MHR T: 20-30minutes/day T: Running, walking, swimming, cycling  Set: is a specified number of work efforts performed as a unit  Repetitions: is the number of work efforts within one set. OTHER INFORMATION: FITT Principle

13. YOUR STRENGTHS & WEAKNESSES FIND & RECORD YOUR STRENGTHS & WEAKNESSES IN YOUR FITNESS & WRITE IN LAB BOOKS, (pg43)

14.  Choose at least one weakness you wish to improve and move into the group to learn more about the topic.  Complete your short-term goals, principles of training, FITT principles and weekly routine in your laboratory Manual.  Complete a rationale for your intended training program on page 49 of the lab books.  Finish any uncompleted work at home as homework. MORE INFORMATION

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