Unit 4 Fitness Training METHODS OF TRAINING AEROBIC

Unit 4 – Fitness Training METHODS OF TRAINING – AEROBIC ENDURANCE

Aerobic Endurance Aerobic endurance is the ability of an individual's body to supply enough oxygen to the muscle tissues so they can go for long periods of repetitive exercises A. E. Training increases Max Vo 2 Increases strength of cardiac muscle = stroke volume Increases strength of respiratory muscles = breathing rate

Aerobic Endurance 3 different methods of training 1. Continuous 2. Interval 3. Fartlek

Continuous Training �No rest periods �Constant rate within aerobic training zone (60 -80% MHR) � 20 mins – 2 hrs+ Advantages – little/no equipment needed good for aerobic fitness good for losing weight Disadvantages – Boring doesn’t improve anaerobic fitness not good for team sports athletes

Interval Training Periods of hard work with rest or low intensity periods in between (21 runs) Advantages – can mix aerobic/anaerobic exercise can replicate team game demands easy to see how hard athlete works Disadvantages – Not good for beginners

Fartlek Training Similar to continuous training but uses varying intensity & types of exercise e. g. Runnning = mix of sprinting – 10 secs walking – 20 secs jogging – 1 min Advantages – good for sports with change in pace can be adapted to level of fitness & sport Disadvantages – Easy to skip hard bits difficult to see how hard athlete is trying

Group Work �Can you describe an example of a training session for each of the different types of Aerobic Endurance Training sessions?

Heart Rate Training Zones �Fat Burning = 60 -70% MHR �Aerobic Fitness = 70 -80% MHR �Peak Performance = 80 -90% MHR �Work out your own heart rate training zones for each of the above

Case Studies � 1. Emma �Emma is a 16 year old college student who plays football frequently and wants to start running to improve her aerobic endurance. �Maximum heart rate = �Suitable heart rate training zone is % �Training Heart Rate =

Case Study � 2. James �James is a 20 year old footballer who plays for a semi pro club. His recent fitness test has highlighted a need to improve his aerobic endurance. �Maximum heart rate = �Suitable heart rate training zone is % max �Training Heart Rate =

Case Study � 3. Lucy �Lucy is a 42 year old PA. She has not exercised since she left school at the age of 18 but wants to lose weight. �Maximum heart rate = �Suitable heart rate training zone is % max �Heart Rate Training Zone =