Tuesday, 19 October 2010
Sunday, 10 October 2010
Interval Training..
Interval Training is training in a way that you do periods of high intensity work intersperced with specific rest periods. This type of training is more commonly used for building Muscular Endurance, CV Endurance and Speed. So is used for building different components of fitness to the other method of training we have looked at, which was continuous training. During, these training sessions we are aiming to be working above the anaerobic threshold and then let our heart rate drop back down in our rest periods so we have energy to keep working in the anerobic threshold each time. We need to work in this way so we can really test ourselves and push ourselves to become better.
When working above the anaerboic threshold, lactic acid builds up in the muscles. This creates a burning feeling in your limbs, which can often cause people to stop when they are training. Professional athletes, after training as often as they do, build up a tolerance to this feeling and are able to carry on working to the same high level. This is what we are working towards and also the mental determination to keep going whilst experiencing
this 'burn'.
This is a graph to show the way your heart rate will respond to this type of training.
150 Metre Runs..
As a way of seeing how effective interval training was, we did a more traditional method and did 6 x 150m runs.
Procedure;- As this is quite a strenuous exercise we had to warm up by doing a pulse raising activity, like a jog.
Then we we had to run 150 metres followed by a 45 second rest interval.
The girls had to do 6 of these runs, and the boys had to do 8.
Conclusion;- From this session we can see that the fitter you are, the faster you will be able to run and harder you will be able to push yourself. If you are not so fit, you will feel the 'burn' of lactic acid effecting your performance and not be able to keep up to the speed that you started off with, this is what working on exercises like this will help improve.
Circuit Training
As another way for us to see how effective interval training is, we did another training session which this time was in a totally different style. To test the same method but also a contrast to the other session we had done we did a circuit training session. The circuit involved;- 5 x press ups, 10 x kettle bell swings, 15 x lunges, wall bar climb.
Procedure;- As this was a hard session on our muscles we had to warm up, raising our heart rate and we also had to practise the exercises that we were about to do.
Then we had to complete, as fast as we could, as many rounds of the full circuit as we could in 3 minutes.
Then we had a minute to slow our heart rate down before we started the next circuit.
We had to repeat this 5 times.
Conclusion;- From doing this interval training session i have found it a much more rewarding session. In comparison to the other interval training method we did, i can see that i prefered the circuit training. It is a more interesting way of training and also builds up more of the components of fitness.
When working above the anaerboic threshold, lactic acid builds up in the muscles. This creates a burning feeling in your limbs, which can often cause people to stop when they are training. Professional athletes, after training as often as they do, build up a tolerance to this feeling and are able to carry on working to the same high level. This is what we are working towards and also the mental determination to keep going whilst experiencing
this 'burn'.
This is a graph to show the way your heart rate will respond to this type of training.
150 Metre Runs..
As a way of seeing how effective interval training was, we did a more traditional method and did 6 x 150m runs.
Procedure;- As this is quite a strenuous exercise we had to warm up by doing a pulse raising activity, like a jog.
Then we we had to run 150 metres followed by a 45 second rest interval.
The girls had to do 6 of these runs, and the boys had to do 8.
Conclusion;- From this session we can see that the fitter you are, the faster you will be able to run and harder you will be able to push yourself. If you are not so fit, you will feel the 'burn' of lactic acid effecting your performance and not be able to keep up to the speed that you started off with, this is what working on exercises like this will help improve.
Circuit Training
As another way for us to see how effective interval training is, we did another training session which this time was in a totally different style. To test the same method but also a contrast to the other session we had done we did a circuit training session. The circuit involved;- 5 x press ups, 10 x kettle bell swings, 15 x lunges, wall bar climb.
Procedure;- As this was a hard session on our muscles we had to warm up, raising our heart rate and we also had to practise the exercises that we were about to do.
Then we had to complete, as fast as we could, as many rounds of the full circuit as we could in 3 minutes.
Then we had a minute to slow our heart rate down before we started the next circuit.
We had to repeat this 5 times.
Conclusion;- From doing this interval training session i have found it a much more rewarding session. In comparison to the other interval training method we did, i can see that i prefered the circuit training. It is a more interesting way of training and also builds up more of the components of fitness.
Thursday, 30 September 2010
Continuous Training..
Continuous Training
Continuous Training is a type of sport training that involves continuous activity without interval. It means training for atleast 15 minutes without have a rest. This method of training is more commonly used for CV Endurance and Muscular Endurance. When we do this particular training we are mostly training in the higher end of the aerobic training zone.
These are the continuous training sessions we have done.
20 Minute Run
The advantages of the 20 minute run;- 1. You don't need a coach or someone with you.
2. You don't need any specialist equipment.
3. It is very good for improving your CV Endurance.
The disadvantages of the 20 minute run;- 1. It is tedious. Therefor you will quickly get bored of doing it.
2. It improves very few of the components of fitness.
After doing this test I feel that it is only a good training session if CV Endurance is the only component of fitness you want to focus on. I found it quite boring and wouldn't want to do too often.
This is a graph to show how your heart rate will respond to this type of exercise. For this type of run, you are working in the higher end of the 'aerobic training zone' which means you are working with oxygen. People that benefit most and will do this type of exercise most are people who are long distance runners/swimmers/cyclists.
Cross Training
As another way of training our CV Endurance and Continuous Training ability, we did a cross training exercise. We used this method of training because it is completely different to all the other methods we have used and then we can compare it with them.
The advantages of cross training are;- 1. It uses lots of the different components of fitness (Strength CV Endurance, Muscular Endurance ect.)
2. It is a very effective way of training.
The disadvantages of cross training are;- 1. You need a coach to teach you certain work-outs and there to supervise.
2. You need special equipment.
I found this a very effective way of training as I was very fatigued by the end of the session but was very determined throughout and had a great sense of achievement by the end.
This is graph to show how our heart ratel responded to this type of training session. For this session we were still working in the higher end of the aerobic training zone but in a less steady fashion. The people who benefit most from this type of training are all games players.
Continuous Training is a type of sport training that involves continuous activity without interval. It means training for atleast 15 minutes without have a rest. This method of training is more commonly used for CV Endurance and Muscular Endurance. When we do this particular training we are mostly training in the higher end of the aerobic training zone.
These are the continuous training sessions we have done.
20 Minute Run
As a way of training our CV Endurance we did a 20 minute run. The run we did was at a steady paced speed but we had to make sure that we were working towards the higher end of the aerobic training zone. We could run along any course that we wanted, within a given area, aslong as we didn't stop or walk at all in the 20 minutes.
The advantages of the 20 minute run;- 1. You don't need a coach or someone with you.
2. You don't need any specialist equipment.
3. It is very good for improving your CV Endurance.
The disadvantages of the 20 minute run;- 1. It is tedious. Therefor you will quickly get bored of doing it.
2. It improves very few of the components of fitness.
After doing this test I feel that it is only a good training session if CV Endurance is the only component of fitness you want to focus on. I found it quite boring and wouldn't want to do too often.
This is a graph to show how your heart rate will respond to this type of exercise. For this type of run, you are working in the higher end of the 'aerobic training zone' which means you are working with oxygen. People that benefit most and will do this type of exercise most are people who are long distance runners/swimmers/cyclists.
Cross Training
As another way of training our CV Endurance and Continuous Training ability, we did a cross training exercise. We used this method of training because it is completely different to all the other methods we have used and then we can compare it with them.
The advantages of cross training are;- 1. It uses lots of the different components of fitness (Strength CV Endurance, Muscular Endurance ect.)
2. It is a very effective way of training.
3. You do not lose concentration and gain focus through the session.
4. You gain a sense of acheivement after the session.
4. You gain a sense of acheivement after the session.
The disadvantages of cross training are;- 1. You need a coach to teach you certain work-outs and there to supervise.
2. You need special equipment.
For our cross fit session we created a circuit of;- 5 x Burpies, 10 x Kettle Bell Swings, 15 x Skipping-Rope Skips, 4 x 15m Shuttle Runs. Doing all of that once would complete one circuit. We had to complete as many circuits as we could in 15 minutes.
I found this a very effective way of training as I was very fatigued by the end of the session but was very determined throughout and had a great sense of achievement by the end.
This is graph to show how our heart ratel responded to this type of training session. For this session we were still working in the higher end of the aerobic training zone but in a less steady fashion. The people who benefit most from this type of training are all games players.
Monday, 27 September 2010
Unit 1: Fitness Testing and Training - Components Of Fitness
These are the 10 Components Of Fitness.
Health Related
Cardio-Vascular Endurance/Cardio-Respiratory Endurance - The ability of the body systems to gather, process, and transport oxygen.
Muscular Endurance/Stamina - The ability of the muscles to keep working to a high standard for a long period of time.
Strength - The ability of a muscular unit, or group of muscles to apply force.
Flexibility - The ability of maximizing range of motion at a given joint.
Power - The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time
Skill Related
Speed - The ability to minimize the time cycle of a repeated movement.
Co-Ordination - The ability to combine several distinct movement patterns into a singular distinct movement.
Reaction Time/Accuracy - The ability of the brain to send signals to the body and it's ability to use them to move quickly on a command.
Agility - The ability to minimize transition time between one movement pattern and another.
Balance - The ability to control the placement of the bodies' centre of gravity in relation to its' support base.
I got this information from http://crossfitgeneration.typepad.com/cfgen/10-components-of-complete.html and my class notes.
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