1. Continuous training Continuous training is where you complete exercise without rest, usually training at 60- 80% of maximum heart rate for 30-60mins. Link back to our lesson on component of fitness, which ones are continuous training designed to improve? Cardiovascular endurance Muscular endurance.

2. How do the principles of training relate to continuous training? Frequency If you are training for basic health related fitness, a training frequency of__________ days is desirable. If you are training for sport related fitness ______ days a week maybe required.

3. Duration The length of an exercise training session. The minimum length to gain aerobic fitness benefit is 20minutes. For those interested in sports related fitness training session of up to an hour maybe required.

4. Intensity How hard should I train? Work within a target heart rate zone. ( THR Zone) of 70-85% How to work this out: Maximum Heart rate = 220-age. Then we need to work out the two boundaries 70 and 85% E.G 220-20 = 200 200/100= 2.00 2.00 x70= 140 2.00x85 = 170

5. What would happen if you trained below your heart rate training zone? You wouldn’t be over loading, so no training benefits would occur!

6. Overload We can overload our system and keep producing aerobic gains by: 1.Increasing the intensity 2.Increasing the duration 3.Increasing the frequency.

7. Weight training Weight training is a series of resistance exercises designed to bring smaller muscle fibres up to the size of the larger ones. This allows the force generated by the muscle to increase as it has a larger surface area.

8. Which fitness components will weight training develop?? 1.Muscular strength 2.Muscular endurance 3.Power. Terminology Repetition maximum- the max amount of weight that can be lifted a certain amount of times. E.g 1 repetition max.

9. Repetitions ( reps)- the number of times the weight has to be lifted. Sets- a group of repetitions of an exercise. By manipulating these 3 aspects we can design programs SPECIFIC to INDIVIDUAL NEEDS

10. Frequency 3days a week 24-48 hour rest periods Why do we need this muscle recovery time? What happens if training doesn’t occur?

11. Intensity Strength 2-6RM 2-6 reps 3-6 sets 3-5mins rest. Power 8-20RM 8-13 reps 2-3 sets 2-3mins rest Endurance- 15+ RM 15-30reps 2-3sets minimal rest.

12. Overload How can we increase the overload in weight training programmes?

13. Specificity How do we apply the principle of specificity in weight training programmes? -Use exercises that mimic the sporting actions we play.

14. Activity Think of a sport and a movement associated with it that you want to improve. What muscles would you need to train? What exercises would you perform?