Training sessions...

Training is not about running for as long as possible, or lifting the heaviest weights you can. There is much more to it than that.

Always WARM UP FIRST and COOL DOWN AFTERWARDS.

Warm up: gradually gets your body ready for the training.
1.- increases the temperature of the body, and increases blood flow to the muscles.
2.- Stretches the muscles, moves the joints and increases the range of movement, so you are ready for the work and less likely to injure yourself.
3.- Concentrates the mind on the training.

Cool-down: gets your body back to normal.
1.- Helps replace the oxygen debt in your muscles, and so gets rid of any lactic acid, which could cause stiffness later.
2.- Gets rid of the extra blood in your muscles, and so stops it pooling in your veins. Blood pooling can make you feel dizzy and weak if you stop exercising suddenly.


S P O R :THE FOUR PRINCIPLES OF TRAINING.-

S: SPECIFICITY: every person will need a different training program; we are all different and we all do different things.
1.- train the right parts of the body.
2.-train to the right level.

P: PROGRESSION: steadily increase the amount of training that is done, but only when the body has adapted to the previous training.

O: OVERLOAD: you have got to make your body work harder than it normally would. You have got to push yourself beyond the training threshold. It is the only way to get fitter. You can overload by increasing any of these three:
1.- frequency of training (e.g. training more often)
2.-Intensity of training (e.g. lifting heavier weights)
3.-Duration of training (e.g.training for 5 minutes longer each session)

R: REVERSIBILITY: your fitness level changes all the time, and it will go down if you stop training.


At the begining, you must ask these questions:

1.-What exercises do you like?


2.-How fit are you now?


3.-What sport do you play?



4.-Do you have any injuries?


5.-Do you have any health problems?


6.-Do you live near any sport facilities?

7.-Why do you want to get fitter?







Programmes can be planned using “F I T T “:

F: FRECUENCY of activity, how often you should exercise, E.g. If you just want to stay healthy you should exercise for at least 20 minutes twice a week. If you do a hard workout you should give your body at least 24 hours rest before you exercise again.

I: INTENSITY of activity, how hard you should exercise. E.g.If you wanted to lose weight you should raise your heart rate to about 75% of your maximum safe heart rate for 20 minutes or over (max heart rate is about 220 minus your age in years). The level of intensity at which training improves physical fitness is called the training threshold.

T: TIME of activity, how long you should exercise. Aerobic training sessions tend to last for 20 minutes or longer. Strength training sessions are generally shorter and less sustained.

I: TYPE of activity, what exercises you should use. It can be good to vary training sessions to stop you tiring of the same old workout.
Climatic conditions can also affect the type of exercise, e.g. they can make training for some sport difficult in winter. One solution is to travel abroad for warm weather or altitude training.



TRAINING METHODS.-


1.-Weight training:
improves muscle strength and tone

-Isometric training: muscles contract, but there is no movement. Muscles gain most strength at the angle used in exercise
.EXAMPLE: THE WALL SIT. Sit with your back to the wall and your knees bent at 90º and hold it.

-Isotonic training muscles contract and shorten producing movement.
EXAMPLE: PULL UP. Hang from a bar and then pull yourself up until your head is over it.

2.- Endurance training (aerobic resistent )


-Circuit training :uses lots of different exercises .
Each circuit has between 8 and 15 stations in it. At each station you do a specific exercise for a set amount of time before moving onto the next station. You´re allowed a short rest between stations.


OVERLOAD is achieved by doing more repetitions at each station, by completing the circuit more quickly, resting less between stations, or by repeating the circuit.

-Continuous training: means no resting.
It involves exercising at a constant rate doing activities like running or cycling. It usually means exercising at 60-90 % VO- max. for an hour or more.



OVERLOAD is achieved by increasing the duration, distance, speed, or frequency of training.

-Fartlek training: is all about changes of speed.
It can be made easy or hard to suit your fitness. Fartlek training can be adapted to fit any continuous exercise (e.g. running, cycling, swimming, rowing..). It involves changes in intensity and type of exercise without stopping. .For example, part of a fartlek run could be to sprint for 10 seconds, then jog for 20 seconds (repeated for 4 minutes), followed by long-stride running for 2 minutes.


OVERLOAD is achieved by increasing the times or speeds of each bit, or the terrain difficulty (e.g. running uphill)

-Interval training: uses fixed patterns of exercises.
Fixed patterns of fast and slow exercise are used in interval training. Each repetition of a pattern is called a “rep” (repetition), and you have got to finish a “set” (group of reps) before a rest.


OVERLOAD is achieved by increasing the reps or sets, or by spending less time resting between sets.

ASK THE QUESTIONS:


1. The F.I.T.T principle is an important principle of training. Susanne is a hockey player and she has been applying the F.I.T.T principle to her Personal Exercise Programme.

a. Complete the following statements about the F.I.T.T principle by filling in the missing words.

i) F stands for _____________ and means how often you train.
ii) Intensity refers to how ___________you work when training.
iii) T refers to________ and means how long each training session lasts.
iv) Type means what______________you should use.


b. The following statements explain how Susanne has applied the F.I.T.T principle to her training. Complete each statement.

i) Instead of training once a week, she now trains________ times a week.
ii) Instead of working at 50% of her maximum she now works at _______
iii) Instead of working for 30 minutes per session, she now works for_____ minutes.



2. Ali plays badminton for the school team but is frightened of losing his place due to his lack of fitness. He has decided to plan a Personal Exercise Programme (PEP) to help him improve his fitness for badminton.

a. Overload and Specificity are two important principles of training. Complete the table below to give an example of these two principles and specific examples of how Ali might apply them in his PEP.