BTEC First Sport Unit 5 Training for Personal

BTEC First Sport Unit 5: Training for Personal Fitness Learning aim A Design a personal fitness training programme © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Personal goals SMARTER goals: § Specific – Does it meet your needs? § Measureable – Can you measure its success? § Achievable – Can you achieve this goal? § Realistic – Is it a realistic goal in the time given? § Time-related – How long will it take to achieve the goal? § Exciting – Is the goal exciting? § Recorded – Are you recording progression/achievement? Types of goal: § Short-term goal § Medium-term goal § Long-term goal © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Aims and objectives • The aims of your training programme are what you would like to achieve by the end of it. • Your aims will be based on the goals that you have set. • The objectives of your training programme are how you plan to achieve your aims. © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Is it safe for you to take part? • Before taking part in a training programme you need to check it is safe for you to start exercising. • To do this you need to know about the different lifestyle factors; for example, physical activity levels, alcohol intake and dietary factors that may impact on your ability to carry out the training programme. © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Are you ready to take part? Attitudes Examples of different attitudes: • Positive – I am looking forward to working towards my goals. • Negative – I won’t achieve my goals for a long time. Personal motivation Examples of different levels of motivation: • Highly motivated – always having your goals in sight and knowing you can achieve them. • Lacking in motivation – previously unsuccessful therefore not motivated about achieving your goals this time. © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Principles of training (FITT) • Frequency • Intensity • Time • Type © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Intensity Maximum heart rate § HR max = 220 – age e. g. 70% of maximum heart rate for a 20 year old is 154 bpm § 60– 85% is the recommended training zone for cardiovascular health and fitness Borg (1970) Rating of Perceived Exertion (6 -20) Scale § 6– 20 scale for Rating of Perceived Exertion (RPE) § the relationship between RPE and heart rate where RPE x 10 = HR (bpm) © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Further principles of training © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Flexibility In order for flexibility to increase you need to stretch the muscle beyond its normal limit. There are three main types of flexibility training: • Static • Dynamic • Proprioceptive Neuromuscular Facilitation (PNF) When are these types of stretching most beneficial? © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Muscular Strength and Endurance To improve MS and ME you will usually use the same methods but alter the repetitions, sets or frequency to suit • Using resistance machines, free weights, medicine balls, resistance bands, circuit training are all popular for the development of MS/ME. • Strength / endurance Intensity Sets Frequency Length of programme Inexperienced strength trainers Experienced strength trainers 70– 80% 1 RM or 8– 12 RM ≥ 1 3 ≥ 6 weeks 85– 100% 1 RM or 1– 6 RM 1– 6 ≥ 3 5– 6 ≥ 12 weeks Muscle endurance ≤ 60% 1 RM or 15– 20 RM 15– 20 ≥ 1 3 ≥ 6 weeks Reps © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Aerobic Endurance There a three are main methods of aerobic endurance training: • Continuous – constant pace, low intensity, long • Interval – periods of work and rest, moderate to high intensity • Fartlek – varied pace and varied terrain, reduced boredom, sports specific © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Speed and power Although speed and power are separate components of fitness they can affect each other; for example, power can determine acceleration speed. For this reason speed and power training are often combined. Common training methods include: • Plyometrics • Resisted Sprints • Ladders and Hurdles © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.

BTEC First Sport Unit 5: Training for Personal Fitness Programme design • Select appropriate training methods • Safe design • Selection of appropriate warm-up activities • Selection of appropriate cool down activities • Creative design. © Pearson Education Ltd 2012. Copying permitted for purchasing institution only.