PHYSICAL FITNESS 1.- ENDURANCE TRAINING SYSTEMS

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Madeleine Franklin
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1 PHYSICAL FITNESS 1.- ENDURANCE TRAINING SYSTEMS TYPES Last year we learnt that there are two types, depending on the intensity of the exertion: this intensity depends on whether the oxygen for the exercise is sufficient or not. AEROBIC ENDURANCE: Endurance is aerobic when the oxygen that reaches muscles is sufficient to do the exercise, in other words, mid- intensity prolonged exertion, this can be increased by training. Examples: racing, swimming, cycling... ( pulse rate: 140 / 160 ). You will improve: your respiratory and cardiovascular systems. This is the most SUITABLE activity for teenagers. Aerobic endurance can be sub-divided as follows: Short aerobic - 2 minutes to 8 minutes (lactic/aerobic) Medium aerobic - 8 minutes to 30 minutes (mainly aerobic) Long aerobic - 30 minutes + (aerobic) Aerobic endurance is fundamental for all events. Look at this table: Distance/Event % Aerobic %Anaerobic 200 metres metres metres metres metres 80 20

2 10,000 metres Marathon 98 2 ANAEROBIC ENDURANCE: Endurance is anaerobic when the oxygen that reaches muscles is NOT enough to do the exercise. Then, the organism uses other mechanisms, but it immediately gets exhausted. Examples: the same ones as in aerobic endurance but now in short and intense efforts; racing (400 meters), swimming (50 metros)... ( pulse rate 180 ). You will improve: your capacity to maintain intense effort. It is NOT SUITABLE for teenagers. Anaerobic endurance can be sub-divided as follows: A.- Short anaerobic - less than 25 seconds (mainly alactic). B.- Medium anaerobic - 25 seconds to 60 seconds (mainly lactic). C.- Long anaerobic - 60 seconds to 120 seconds (lactic +aerobic)

3 1.2.- TRAINING SYSTEMS Aerobic endurance is developed through the use of: 1.- Continuous training 2. Interval Running 3.- Fartlek Training 4.- Circuit Training 5.- Hill running Anaerobic endurance can be developed by using repetition methods of relatively high intensity work with limited recovery CONTINUOUS TRAINING is when an athlete exercises in a steady aerobic way ( 140 beats per minute ). 140 b/m INTERVAL TRAINING is characterised by repetitions of work with a recovery period following each repetition, in other words, running with recovery periods of slower jogging. The athlete runs hard over any distance up to 1k and then has a period of easy jogging (2 or 3 minutes until the hearts beats 120 times per minute). Running 1 Km. Running 1 Km. Running 1 Km. Jogging 2-3 min. 120 b/m Jogging 2-3 min. 120 b/m Jogging 2-3 min. 120 b/m

4 FARTLEK, developed in the 1930's, comes from the Swedish for 'Speed Play' and combines continuous and interval training. Fartlek allows the athlete to run whatever distance and speed they wish, varying the intensity, and occasionally running at high intensity levels. This type of training stresses both the aerobic and anaerobic endurance CIRCUIT TRAINING is an excellent way to simultaneously improve mobility, strength and stamina. The circuit training format involves a group of 6 to 10 stations or exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. Each exercise is separated by a rest period. Example Circuit Training Session Eight exercises: Treadmills, Press ups, Squat Jumps, Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips, Shuttle runs, Back extension chest raise Duration 20 to 30 seconds work on each exercise with a 30 second recovery between each exercise. 3 to 5 sets with a 3 minute recovery between each set.

5 1.5.- HILL RUNNING is ideal for those athletes who depend on high running speeds: football, rugby, basketball, players and even runners. To reduce the possibility of injury hill training should be conducted once the athlete has a good solid base of strength and endurance.

6 PHYSICAL EDUCATION 3 º ESO 6 / FLEXIBILITY TRAINING SYSTEMS Last year we learnt that there are two different types of flexibility: Static flexibility and Dynamic flexibility But this year we are going to develop them, and we will learn a bit more. Each of them can be trained by different techniques: TYPE TECHNIQUE 1.- STRETCHING o Static flexibility 2.-PNF OR ASSISTED o Dynamic flexibility : 3.- DYNAMIC STRECHING STATIC STRETCHING involves gradually easing into the stretch position and holding the position. The amount of time a static stretch is held may be anything from 6 seconds to 2 minutes. Often in static stretching you are advised to move further into the stretch position as the stretch sensation subsides. 6 Colegio VERA CRUZ Ikastetxea Vitoria

PHYSICAL EDUCATION 3 º ESO 7 / 15 2.2.- PNF OR ASSISTED TECHNIQUE 1. You move into the stretch position so that you feel the stretch sensation. 2. Your partner holds the limb in this stretched position.

7 PHYSICAL EDUCATION 3 º ESO 7 / PNF OR ASSISTED TECHNIQUE 1. You move into the stretch position so that you feel the stretch sensation. 2. Your partner holds the limb in this stretched position. 3. You then push against your partner by contracting the antagonistic muscles for 6 to 10 seconds and then relax. During the contraction your partner aims to resist any movement of the limb. 4. Your partner then moves the limb further into the stretch until you feel the stretch sensation. 5. Go back to 2. (Repeat this procedure 3 or 4 times before the stretch is released.) DYNAMIC STRETCHING Dynamic stretching involves some form of rapid movement into the required stretch position. Where the exercise requires a ballistic movement then it is appropriate and perhaps necessary to conduct dynamic stretching exercises. Start off with the movement at half speed for a couple of repetitions and then gradually work up to full speed.

8 2.4.- WHICH METHOD IS BEST? Static methods produce far fewer instances of muscle soreness, injury and damage to connective tissues than ballistic methods. Static methods are simple to carry out and may be conducted virtually anywhere. These ones are the MOST SUITABLE FOR US. For maximum gain in flexibility in the shortest possible time PNF technique is the most appropriate. Dynamic (ballistic) - slowed controlled movements through the full range of the motion - will reduce muscle stiffness. Where the technique requires ballistic movement then ballistic stretches should be employed IN WHAT ORDER SHOULD THE MOBILITY METHODS BE USED? When conducting mobility exercises it is recommended to perform them in the following order: 1 STATIC 2 PNF or ASSISTED 3 and then DYNAMIC.

3.- THE FOUR PRINCIPLES OF TRAINING The physical fitness of the human body can always be improved. This can be done by following a relevant training programme.

9 3.- THE FOUR PRINCIPLES OF TRAINING The physical fitness of the human body can always be improved. This can be done by following a relevant training programme. Some programmes are more effective than others. There are four guiding principles which can help sportspeople to decide on an effective programme. They are: 1. OVERLOAD 2. PROGRESSION 3. SPECIFICITY 4. REVERSIBILITY OVERLOAD This is the term used to describe activities that impose demands on the body which are greater than usual. The overload principal aims to put the body systems under repeated stress. If excessive repeated demand is put on a muscle, then more fibres will be prepared for work; if excessive demand is placed on the body's aerobic system, it will produce more red blood cells - more oxygen can be taken up and it is used more effectively. It is possible to increase aerobic activity, muscular strength and flexibility by using the overload principle. Overload can be attained in three ways. 1. Increasing the intensity of the activity - this might mean that we have to run faster, lift heavier weights or stretch further during training. This builds up over a period of time. 2. Increasing the frequency of the activity - this means that there should be more training sessions with shorter rest periods between them. 9 Colegio VERA CRUZ Ikastetxea Vitoria

- PROGRESSION A training session should always be within the capabilities of the individual.

10 3. Increasing the duration of the activity - this means that the length of each training session should be increased progressively. If all three methods of overload were to be used at one time, then training sessions would be harder work, more frequent and would take longer PROGRESSION A training session should always be within the capabilities of the individual. Although stress must be placed on the body systems for the training to be effective, too much stress too soon can cause injury. If the overload of the body systems is increased at a steady and attainable rate, then improvements can be monitored easily and progression noted. However, it must be remembered that the body adapts and will begin to find the harder programmes less demanding as time goes by. Thus, the overload must be increased, otherwise progression will stop SPECIFICITY Training should be specific. This means that it should concentrate on the particular needs of the performer. Lifting weights, for example, will increase muscle strength, but it will have little effect upon aerobic capacity. Not only should the training be specific to the particular sport, but it should also be specific to those parts of the body that contribute most to the sport. If upper body strength is required, then exercise concentrating on the arms and chest will be needed. If both speed and endurance are required, then exercises should be devised with this in mind.

11 A specific programme could be designed for a person returning from injury. If the muscles of one leg are recovering from a strain or pull, they cannot be worked as hard as those of the leg that has not been damaged. Lower levels of stress should be put on recently repaired body tissue. However, by carefully designing a programme which is specific to the recovering part of the body, effective rehabilitation should result REVERSIBILITY Just as the body adapts to greater stress, so it will adapt to less stress being placed on it. If training stops for a period of time, fitness will be impaired. It should be noted that the body adapts to lower stress levels far more quickly than it does to high stress levels. Anaerobic activities are affected less than aerobic ones as they do not need vast amounts of oxygen. The aerobic capacity of muscle deteriorates very quickly. If the muscles are not used, they begin to atrophy: this means that they waste away and become smaller and thinner. Weaker muscles are more prone to injury.

Training. Methods. Passive. Active. Resistance drills. Hill Sprints. Flexibility. Training. Strength. Speed. Training. Training. Aerobic.

Training. Methods. Passive. Active. Resistance drills. Hill Sprints. Flexibility. Training. Strength. Speed. Training. Training. Aerobic. Active Passive PNF Static Stretching Ballistic Maximum Resistance drills Acceleration Sprints Flexibility Free Weights Endurance Elastic Hill Sprints Speed Methods Plyometric Hollow Sprints Aerobic Endurance