1.1.4 Physical Activity
Assessing your fitness levels
You need to know what a PAR-Q - 'Physical activity readiness questionaire' is and why you should complete one before you take part in a training programme.
- Before taking part in an exercise programme you must make sure you are ready to do so. A personal trainer would ask you to fill out a form like the one below tohelp them plan a prgramme suitable for you.
Before you take part you should consider your medical history: any medical conditions, respiratory problems or other
concerns. You should also be quite clear about previous sporting or exercise knowledge.
Fitness Tests
You need to know what a PAR-Q - 'Physical activity readiness questionaire' is and why you should complete one before you take part in a training programme.
- Before taking part in an exercise programme you must make sure you are ready to do so. A personal trainer would ask you to fill out a form like the one below tohelp them plan a prgramme suitable for you.
Before you take part you should consider your medical history: any medical conditions, respiratory problems or other
concerns. You should also be quite clear about previous sporting or exercise knowledge.
Fitness Tests
Principles of Training
The principles of training are essential to help you plan effective training. When considering the principles below you will make dure you training is relevant to what you need to improve on, it will allow you to plan what you
need to do and make sure the training is not going to be to hard or easy and allow maximum progress.
The principles of training are essential to help you plan effective training. When considering the principles below you will make dure you training is relevant to what you need to improve on, it will allow you to plan what you
need to do and make sure the training is not going to be to hard or easy and allow maximum progress.
Goal Setting
Goal setting
Athletes should set goals to aim for. Goals allow training to be monitored, measure progress, provide focus and maintain motivation.
GOALS SHOULD BE S.M.A.R.T.
S Specific – must be to the point
M Measurable –can be measured and compared
A Achievable – challenging but not to difficult or not too easy
R Realistic – matched to the performers skill level
T Time bound – Set for a particular time to be completed by
Aerobic and Anaerobic Exercis
Aerobic activity ‘with oxygen’. If exercise is not too fast and is steady, the heart can supply all the oxygen the muscles need. Example: Long distance events such as marathon runnning
Anaerobic activity ‘without oxygen’. If exercise is done in short, fast bursts, the heart cannot supply blood and oxygen to the muscles as fast as the cells can use them. Example: Javelin Throw, 100m sprint.
Most activities are both anaerobic and aerobic for example in a game of football you would sprint for the ball which is anaerobic but would need to keep going for 90 minutes which is aerobic.
Methods of Training
There are 6 methods of training that you need to know. You need to know what they involve and who would use them. You also need to know the advantages and disadvantages of them.
Continuous
Training without a rest period, where the work rate is between 60-80% of the maximum heart rate.
e.g Long distance cyclist
+No equipment/cheap, good to improve CV fitness
- Can become boring/repetitive
Interval
Training where there is a burst of high intensity work, followed by a rest or low intensity work.
e.g Games player- football, netball, basketball etc
+Includes rest which allows for recovery, develops both aerobic and anaerobic systems
-Can become boring/repetitive, difficult to maintain high workrate
Fartlek
Training where the intensity changes and also the speed changes, e.g. walk, jog, run, sprint. Changes to terrain too.
e.g Cross country runner
+Can be done anywhere/on different terrains, improves aerobic and anaerobic fitness
-difficult to maintain workrate
Circuit
Training can be adapted to be health related, skill related or sport specific, and involves short periods of work at a variety of stations.
e.g Any sport could use this
+ Easily adapted, apply progress overload easily
-Takes a while to set up, takes a lot of equipment and space
Weight
Training that increases the muscle size and strength, and is when weights are lifted in repetitions and sets.
e.g Rugby player, weight lifter
+Increase Muscle size or bulk, Improve muscle tone, assist recovery after injury, rehabilitation.
-Requires specialist equipment, which can be expensive.
Cross
Training in a variety of ways to improve overall performance in one sport.
e.g A diver doing gymnastics or a cyclist going running
+Allows for a variety of training and therefore can make training interesting
-Activity has to be specific to your sport
Goal setting
Athletes should set goals to aim for. Goals allow training to be monitored, measure progress, provide focus and maintain motivation.
GOALS SHOULD BE S.M.A.R.T.
S Specific – must be to the point
M Measurable –can be measured and compared
A Achievable – challenging but not to difficult or not too easy
R Realistic – matched to the performers skill level
T Time bound – Set for a particular time to be completed by
Aerobic and Anaerobic Exercis
Aerobic activity ‘with oxygen’. If exercise is not too fast and is steady, the heart can supply all the oxygen the muscles need. Example: Long distance events such as marathon runnning
Anaerobic activity ‘without oxygen’. If exercise is done in short, fast bursts, the heart cannot supply blood and oxygen to the muscles as fast as the cells can use them. Example: Javelin Throw, 100m sprint.
Most activities are both anaerobic and aerobic for example in a game of football you would sprint for the ball which is anaerobic but would need to keep going for 90 minutes which is aerobic.
Methods of Training
There are 6 methods of training that you need to know. You need to know what they involve and who would use them. You also need to know the advantages and disadvantages of them.
Continuous
Training without a rest period, where the work rate is between 60-80% of the maximum heart rate.
e.g Long distance cyclist
+No equipment/cheap, good to improve CV fitness
- Can become boring/repetitive
Interval
Training where there is a burst of high intensity work, followed by a rest or low intensity work.
e.g Games player- football, netball, basketball etc
+Includes rest which allows for recovery, develops both aerobic and anaerobic systems
-Can become boring/repetitive, difficult to maintain high workrate
Fartlek
Training where the intensity changes and also the speed changes, e.g. walk, jog, run, sprint. Changes to terrain too.
e.g Cross country runner
+Can be done anywhere/on different terrains, improves aerobic and anaerobic fitness
-difficult to maintain workrate
Circuit
Training can be adapted to be health related, skill related or sport specific, and involves short periods of work at a variety of stations.
e.g Any sport could use this
+ Easily adapted, apply progress overload easily
-Takes a while to set up, takes a lot of equipment and space
Weight
Training that increases the muscle size and strength, and is when weights are lifted in repetitions and sets.
e.g Rugby player, weight lifter
+Increase Muscle size or bulk, Improve muscle tone, assist recovery after injury, rehabilitation.
-Requires specialist equipment, which can be expensive.
Cross
Training in a variety of ways to improve overall performance in one sport.
e.g A diver doing gymnastics or a cyclist going running
+Allows for a variety of training and therefore can make training interesting
-Activity has to be specific to your sport