Training for Personal Fitness

BTEC Sport Level 2An Introduction to the Unit

Unit 5

What is the odd one out?

Have a clear understanding of Unit 5 and Learning Aim A

Identify how to plan a Training Programme

Explore the range of Training Methods and apply to your aims and objectives

Now create your own learning goal – personalised to you! Use keywords!!

Learning Intentions

Reading Time Read your hand out / Unit briefs as a group

You have 5 minutes

Q + A

Use these to make sure you are doing the right thing as you go along!!!

Learning Aim A: Design a Personal Fitness training programme

1. Personal Information for fitness training programme design (P1, M1)

2. Independently design a safe 6 week personal fitness programme (P2, M2, D1)

3. Describe the application of principles of training (FITT) to your programme (P3)

Unit 5 – Training for Personal Fitness Overview

Remember you must use SMARTER goals!!

Consider how realistic your aims and objectives are

Grading Tips

Personal Goals

SMARTER- Specific - Measurable- Achievable- Realistic- Time-related- Exciting- Recorded

Few ideas...

Aims = what you would like to achieve by the end of the programme. These will be based on the goals you set.

Objectives = How you plan to achieve your aims

You have 2 minutes to make these a little SMARTER!!!

Aims and Objectives

What could this relate to???

- Current PA levels (PA, exercise and sport)- Alcohol intake- Diet- Free Time- Occupation - Family- Financial situation

Discuss....Why do you think it is important to have lifestyle and PA information when planning a training programme??

Lifestyle and Physical Activity History

Complete the “Planning-Personal Information” section to your Training Programme Booklet

You have 15 minutes......http://www.crickweb.co.uk/countdown-timers.html

Assessment Time...

What Health and Safety considerations do you need to think of before planning your training programme???

Think....Pair....Share!!

Health and Safety

Increases HR Increases breathing rate Increases muscle temperature

Reduce Heart Rate Remove Lactic Acid Prevent blood pooling

What activities could a warm up and cool down consist of???

Importance of a Warm Up and Cool Down

Complete the “Health and Safety” Page on your Programme

You have 5 minutes http://www.crickweb.co.uk/countdown-timer

s.html

Assessment Time

A variety of training methods can be used to improve a person’s fitness. Each method will have a specific effect upon the body.

Some will improve speed, others will improve stamina, strength or suppleness.

Methods of TrainingMethods of Training

The five most common methods of training are:

A variety of training methods can be used to improve a person’s fitness. Each method will have a specific effect upon the body.

Some will improve speed, others will improve stamina, strength or suppleness.

Methods of TrainingMethods of Training

The five most common methods of training are:

Each type of training will develop the body in a different way, improving the aerobic energy system, the anaerobic energy system or a mixture of the two.

The chart shows the approximate training effects that can be achieved by each of the different training methods.

Fartlek training and Interval training methods can be adapted to develop the aerobic system or anaerobic system.

100% Aerobic

100% Anaerobic

CONTINUOUS

FARTLEK

INTERVAL

CIRCUIT

WEIGHT

50%

The exact proportions will vary according to the details of each training programme.

Methods ofTrainingMethods ofTraining

Sit-ups x 40

Press-ups x 20

Squats x 30

Step-ups x 60

Shuttles x 20

RepetitionsThese are the number of times or length of time a particular exercise or task is undertaken.

Each method of training will usually consist of exercises or activities, which are organised into:

Repetitions

100m x 8

200m x 6

400m x 4

800m x 2

Examples

Performing sit-ups for 60 seconds.

Performing 40 sit-ups.

Sprinting for 5 seconds x 10.

Sprinting 50m x 10.

repetitions sets.and

Methods of TrainingMethods of Training

SetsOnce all the individual exercises or tasks have been completed, this is known as a set. Usually between 1 and 3 sets are undertaken.

Sets

100m x 8

200m x 6

400m x 4

800m x 2

Sit-ups x 40

Press-ups x 20

Squats x 30

Step-ups x 60

Shuttles x 20

Examples

Performing 3 sets of 40 sit-ups, would give a total of 120 sit-ups.

Sprinting 3 sets of 5 seconds x 10, would give a total of 150 seconds exercising.

Methods of TrainingMethods of Training

Continuous training involves long, slow distance exercise also known as LSD, undertaken at a constant rate without a rest.

Continuous TrainingContinuous Training

You can jog, swim, cycle or row for at least 20 minutes.

You work in your aerobic training zone starting at 60% of your maximum heart rate (220 – age), progressing to 85%.

Cycling Rowing Jogging

Overload is achieved by increasing the frequency, intensity or length of training.

is a great way to improve aerobic fitness (stamina). is excellent at reducing body fat. only needs a small amount of equipment.

can be extremely boring. does not improve speed, which is vital in many sports.

Power Walking(1 hour)

Cycling(1.5 hours)

Continuous Training – The AdvantagesContinuous Training – The Advantages

Continuous Training – The DisadvantagesContinuous Training – The Disadvantages

Continuous training…

Examples…

Continuous training…

It involves changes in intensity without stopping or resting.

Fartlek TrainingFartlek Training

Example:

This is usually achieved by varying the speed or terrain, e.g. uphill running.

You can run, row, swim or cycle.

Fartlek is a Swedish word meaning

You can use it to improve either your aerobic fitness (stamina), anaerobic fitness (speed) or a mixture of the two.

1) Sprint 3) Sprint2) Jog 4) Jog

‘speed play’.

A Fartlek Training Session to Improve Aerobic FitnessA Fartlek Training Session to Improve Aerobic Fitness

1) Warm Up10 minutes

2) Fast Jog10 minutes

7) Cool Down10 minutes

3) Uphill Work5 minutes

4) Downhill Work15 minutes

5) Fast Jog10 minutes

6) Uphill Work5 minutes

A Fartlek Training Session to Improve Anaerobic FitnessA Fartlek Training Session to Improve Anaerobic Fitness

1) Warm Up1000 metres

2) Sprint400 metres

10) Cool Down1000 metres

3) Jog400 metres

4) Sprint300 metres

5) Jog300 metres

6) Sprint200 metres

7) Jog200 metres

8) Sprint100 metres

9) Jog100 metres

Fartlek training is a good way of training for games players, since it involves many changes of speed.

It can be easily adapted to suit an individual or sport.

The changes in pace make each session more interesting.

Fartlek Training – The AdvantagesFartlek Training – The Advantages

Overload is achieved by increasing the length or speed of each part, or the terrain difficulty. This may involve uphill running.

- It can be difficult to see how hard the person is training.

- It needs the person to be motivated, as it is easy to skip the harder parts.

Fartlek Training – The DisadvantagesFartlek Training – The Disadvantages

Try to develop your own Fartlek training session to improve Aerobic Fitness and another one to improve Anaerobic fitness.

Interval TrainingInterval Training

Example:

You can row, run, swim or cycle.

Interval training is similar to Fartlek Training but involves rest or recovery periods. It involves a fixed pattern of work followed by a rest.

Each repetition of the pattern is called a ‘rep’ and you need to complete a set of ‘reps’ before a rest is taken.

You can use it to improve aerobic fitness (stamina), anaerobic fitness (speed) or a mixture of the both.

1) Sprint(50 metres)

2) Rest(30 seconds)

3) Repeat 10 times

4) Rest (5 minutes)

An Interval Training Session to Improve Aerobic FitnessAn Interval Training Session to Improve Aerobic Fitness

2) Fast Jog – 10 minutes, followed by a 2 minute rest: complete 6 ‘reps’

4) Cool Down10 minutes

Try to develop your own Interval training session to improveAerobic Fitness.

3) Rest and then complete between 1 & 3 ‘sets’

1) Warm Up10 minutes

Overload is achieved by increasing the ‘reps’ and ‘sets’, or by spending less time resting in between ‘sets’.

An Interval Training Session to Improve Anaerobic FitnessAn Interval Training Session to Improve Anaerobic Fitness

1) Warm Up1000 metres

2) Sprint – 100 metres, followed by a 1 minute rest: complete 12 ‘reps’

4) Cool Down1000 metres

Try to develop your own Interval training session to improve Anaerobic Fitness.

3) Rest & then complete between 1 and 3 ‘sets’

It is a good way of training for a games player, since it involves many changes of speed.

It can be adapted to suit an individual or sport.

It is easy for a trainer to notice if a person is giving up.

- It can be difficult to see how hard the person is training.

- It needs the person to be motivated, as it does involve very intensive work.

Interval Training – The AdvantagesInterval Training – The Advantages

Interval Training - The DisadvantagesInterval Training - The Disadvantages

This method of training has become extremely popular over recent years, especially among females.

Aerobics and Step AerobicsAerobics and Step Aerobics

Step aerobics is very similar and includes stepping patterns using a ‘box’.

Every part of the body is exercised.

Stamina is developed as the pace of work keeps the heart rate well into the aerobic training zone.

Aerobics involves performing routines in time to music.

It is usually done in a large group of people.

Both Aerobics and Step Aerobics can be adapted to suit the individual, by changing the music, box height or routine.

Low

Medium

High

Overload is achieved by increasing the frequency and length of exercising, as well as the speed of the music, height of the box and complexity ofthe routines.

The use of music means classes are fun.

Exercising in a group means it is a good wayof socialising.

It appeals to women.

It is safe as it is carried out indoors.

- Constant jumping and stamping can result in damage to the bones and joints.

- Classes can be a mixture of abilities and so they may be too easy for some and too hard for others.

Aerobics – The AdvantagesAerobics – The Advantages

Aerobics – The DisadvantagesAerobics – The Disadvantages

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