BTEC National Level 3 Unit 4 Fitness training

BTEC National Level 3 Unit 4 Fitness training and Programming

Intro Have you thought about Wayne Rooney and how he can cover ground as fast as he does? Or how accurate and powerful Nadals serve is? Make a list of things that you think they both do or things that they have, in order to have such physical and demanding skills … Check…what did you come up with!

Learning outcomes 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.

Assessment Types i. e. AB Have a look at assignment brief and go through key points, dates and tasks… Any Q’s? ? ?

Assessment

The Start Know different methods of fitness training P 1 M 1

You have to… Produce a means of communicating to your clients which training methods they need to use to improve the 6 different components of physical fitness Format: PP Poster Leaflet Letter

Components of physical fitness: Flexibility Strength Muscular endurance Power Aerobic Speed endurance

Flexibility 2 types: Static – range of movement a muscle or joint can achieve, limited by muscle size, tone or the structure of bones or joints. Dynamic- range of movement a muscle or joint can achieve whilst you are moving (in motion), limited by levels of static flex’ and co ordination

Poor flex can lead to… Improvement in flex can be limited by…

Poor flex can lead to… Improvement in flex can be limited by… < in range of possible movement > in chance of injury and stiffness < in level of sporting performance…but why? ? ? Body composition e. g. % body fat Genetics – characteristics from parents Age – flex levels decrease with age Gender – male or females more flexible? ? ? Muscle and tendon elasticity – ie capacity to stretch before injury occurs

How do we train flexibility? Static stretching -> Controlled and slow, 2 types, active (this is where the person voluntarily contracts the muscle themselves) and passive (help of another person or object that applies an external force to stretch the muscle) Dynamic stretching –> sport like movements that are done to prepare the body for high speed movements or ones that take the normal range of flexibility past that of static stretching Ballistic stretching –> fast jerky movements taking the form of bouncing or bobbing through the full range of motion PNF (Proprioceptive Neuromuscular Facilitation) -> stretch muscle group to full range of movement, isometrically contract for 6 -10 secs, relax the muscle then get partner to stretch it to a new upper limit of range of movement ie stretch it further this time.

Muscular Strength/ Muscular Endurance The ability of a muscle or muscle group to exert a force in a single maximal contraction. Strength is found in ALL sports, not just weight lifting or boxing, just in various degrees! Where a muscle or muscle group makes repeated contractions over a significant period of time ie minutes

How to train them…both!!! You train these 2 using the same methods…but doing things slightly different according to each one! Eg: MS – high weight, low rep ME – low weight, high rep

Here’s how… Resistance machines – various weights (0 -100 kg), specific exercise movement, safe, wide range, good for novice users can > range of movement by adjusting them Free weights – provide a resistance to all movements, > strength in short term, increase range of movement, specialise in certain movements or muscle groups, aid training of balance and coordination. Fore more experienced individuals due to health and safety, use of spotters on beginners is advisable. Med ball training – performers use leather/nylon coated balls weighing 1 – 7 Kgs and practices their sports specific actions with them (basketball passes, volleyball spikes), can also be used for enhancing core strength Circuit training – a number of different stations are set up with a time given to complete the exercise at each station with a rest period inbetween. Can be designed to improve AE, MS or all 3 Core stability training – exercises deep muscles of the torso. Stabilises the spine and provides a foundation for movement in the arms and legs. It’s the centre point for all sporting actions and reduces postural imbalances and plays an important role in injury prevention

Benefits Strength Training Muscular Endurance Training Body becomes built/pumped – increase in muscle tone and muscle hypertrophy. Tone = more defined muscles Hypertrophy = growth of muscles due to muscle fibres and myofibrils increasing in size Same as ST…but less in size for hypertrophy These are ones you CANNOT see…they happen in the muscle cells! Slow twitch muscle fibres increase in size > in size and number of mitochondria to improve aerobic performance > in ‘oxygen carrying’ myoglobin cells producing more E in the mitochondria Can increase VO 2 max by 20%

Power The ability to generate and use muscular strength quickly. Strong athletes generate a larger amount of power Eg – sprinters pushing off blocks, footballs striking a long shot, boxers long range punch

Ways to improve Power Plyometrics Designed to improve explosive leg power. It engages and stretches the target muscle group at the same time. If you stretch a contracted muscle it becomes stronger, it produces more force once stretched (like an elastic band) Muscle contracts eccentrically then contracts concentrically. Causes a stretch reflex – no damage and max force at a rapid rate. Egs hurdle jumps, leg bounds, box drills and depth jumps. Upper body – push ups and medicine ball drills Hill sprints Used to increase speed, acceleration and co ordination. Can be up or down hill depending on what you are training for. They involve a shorter stride length and longer contact time with the floor. Hill sprints utilise the muscle fuller than on flat sprinting (hips, knees and ankles -> quads, gastro and glutes) impacts on spring and jumping sports/events

Speed The ability to move a distance in the shortest time possible. Sports like 100 m and long jump require vast amounts of speed Speed endurance combines with aerobic endurance to form a secondary element of speed It is…the ability of an athlete to make repeated sprints over a period of time, this is key in what kind of sports? ? ?

How to train speed Interval training - Short high intensity bursts of work with rest periods in between each one. This improves an-aerobic endurance. Principles of O_____ and P______ can be brought in, for example by decreasing the time of rest periods Sport specific speed training – some sports require you to sprint and use speed in straight lines, over straight distances, where as others require you to use speed in various directions and movement patterns. The use of agility ladders and SAQ equipment aids this development of speed

Aerobic Endurance The ability of the Cardio Vascular and Respiratory systems, to supply the exercising muscle with oxygen to maintain the aerobic exercise for a long period of time. E. G. over two hours during a marathon. Also known as stamina or cardiorespiratory endurance. It is important for everyday tasks such as gardening or walking to work and also for a range of sporting activities e. g. long distance swimming, marathon running and cycling. It forms the basis of fitness for most sports.

Food for thought… There isn't a best way to train…they all improve aerobic performance. . . Often used by people who want to manage/loose weight…so used in pre season for football/rugby teams Oxygen is used to break down fat via the increased stimulation of hormones which in turn activate enzymes in the body which break down triglycerides into free fatty acids, which are then used as a fuel to provide energy to the body. Thus reducing your body fat levels. Benefits include: improved blood volume, increase in mitochondrial size and density, develop neuromuscular patterns and muscle tone.

Ways of training AE (VO 2 Max)

Continuous training Involves the athlete training at a steady pace over a long period of time. Intensity should be moderate, approx 70% of VO 2 max. Suited to long distance runners or swimmers. Due to lower level of intensity, the athlete can train for longer. It can also be useful for: -Beginners starting structured exercise programmes -Athletes recovering from injury -’specific population’ individuals i. e. children or young people Disadvantages: -Higher risk of injury when exercising over long distances and on hard surfaces -Can be tedious and not always sports specific -Sport specific benefits are small

Fartlek training Based on running outdoors and varies the intensity of the work according to the athletes requirements. This can be done by varying the terrain - sand hills, forest land, long grasses. Benefits: improved aerobic endurance, muscular endurance, balance, proprioception in the ankle, knee and hip. Helps with injury rehabilitation. Uses both aerobic and an aerobic work to develop AE, can also involve changes in direction and pace to meet needs of individual sporting requirements good for team, sports. No rest period but athlete can decrease intensity in order to rest as and when they need to. Less technical than other ways of training so easier to use, athletes control their own pace, boredom of conventional training is reduced. Common methods include; Astrand, Gerschler, Saltin and Watson.

Interval training Improves aerobic endurance by varying the intensity and length of the work periods. Athletes complete a work period followed by a rest period then another work period. When designing a programme you should take into account: Number of intervals (rest and work periods) The intensity of the work interval The duration of the rest interval The intensity of the rest interval Eg 1 set of 3 reps of 5 min runs with 2. 5 mins of rest in between each run. Allows clear progression and overload to be built in by, increasing intensity of work periods or increasing number of intervals of work, or decreasing the duration of the rest period or increasing the intensity of the rest period i. e. slow jog rather than a walk, or walk rather than stopping. .