Health and fitness

Health – A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity

Suffering from ‘ill health’ refers to being in a state of poor physical, social or mental-wellbeing

Fitness – The ability to meet, or cope with, the demands of the environment

When your fit you are physically healthy.

Being unhealthy doesn’t mean you are unfit

Poor health can mean you are too ill to train lowering your fitness, but sometimes it is possible to train when you are unhealthy, as long as training is appropriate and doesn’t make your illness worse

General fitness – The ability to carry out everyday tasks without excessive tiredness

Specific fitness – A type of fitness that is required for a specific sport or activity

The components of fitness

Agility – The ability to move and change direction quickly, at speed while maintaining control

Balance – The ability to keep the body stable by maintaining the centre of the mass over the base of support

• Static balance – performed with little or no movement
• Dynamic balance – performed when movement takes place during a balance

Cardiovascular endurance – The ability of the heart and lungs to supply oxygen to the working muscles

Coordination – The ability to use two or more different parts of the body together, smoothly and efficiently

Flexibility – The range of movement possible at a joint

Muscular endurance – The ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue. This is similar to dynamic strength

Power – The product of strength and speed. Also explosive strength or anaerobic power. Power = strength x speed

Reaction time – The time taken to start responding to a stimulus; the time between the initiation of the stimulus, and the performer staring to respond

Speed – The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time, putting their body parts into action as quickly as possible

Strength – The ability to overcome resistance

• Maximal strength – The greatest force possible in single maximum muscle contraction
• Static strength – The amount of force exerted on an object you cannot move. The body part is held in a stationary position and length of the

The principles of training

The principles of training are guidelines that, if applied ensure that training is effective.

• Effective training results in adaptations to a person’s body
• Adaptations are positive changes that result in improved performance
• Training that does not apply the principles will be less effective and may not result in improvements in performance

Principles of training : SPORT
Specificity – Training specific to the sport or activity being played or performed, to the movements, muscles and energy systems which are used in that sport or activity

Progressive overloads – Gradually increasing the amount of overload so that fitness gains occur, without the potential for injury.

• Overload involves gradually increasing the stress placed on the body during training. This gradual increase in stress makes the body work harder than normal so that adaptions take place

Reversibility – Fitness levels are lost when you stop exercising. Gains made through training are lost more quickly than they are achieved, and it can take up to three times longer than the break from training to return to the same level of fitness achieved before a break

• Sustaining an injury that stops you training is the most common way for reversibility to occur

Tedium – The boredom that can occur from training the same way every time. Variety is needed in a training programme to keep motivation levels high

The principle of overload : FIIT – Used to increase the amount of work the body does, in order to achieve overload
Frequency – How often you train

• You can ensure overload by gradually increasing the number of training sessions you complete each week.
• Eg: Increase your training sessions from 2-3 each week

Intensity – How hard you train

• You can ensure overload by gradually increasing how hard you train.
• Eg: Increase the size of weights lifted or increase the incline on the running machine

Time – How long you train for

• You can ensure overload by increasing the time you spent exercising in each training session or the length of time spent completing a specific exercise.
• Eg : Increase the number of reps or sets you complete or decrease the rest time between sets

Type – The specific method of training

• You can ensure overload by taking part in different methods of training
• Eg: Switching between continuous training, interval training and Fartlek training
  

Training thresholds

Calculating min and max training thresholds - One of the most effective ways to measure intensity and ensure you are working hard enough to make fitness gains. It also ensures you are working within your target training zone

Aerobic training zone – Allows the performer to develop their ability to work aerobically

Anaerobic training zone – Allows the performer to develop their ability to work anaerobically

Types of training

There is a range of different types of training that a sports perfo7rmers can choose from to create a well planned training programme that uses scientific principles to improve performance

• It is important to consider the components of fitness that are essential for success in the performers chosen sport
• It is also important to consider the intensity at which the performer should work to make fitness gains
• Rest and recovery is also a critical part of all training programmes

Circuit training

• Circuit training involves a series of exercises called stations which are completed one week after another, with a brief period of rest in between when you have finished

Continuous training

• Working for a sustained period of time without rest
• Performer must maintain a steady pace working in the aerobic training zone for a min of 20 mins
• Eg : Running, jogging, cycling and rowing

Interval training and high intensity interval training

• Interval training : alternating between periods of work and rest
• HIIT : alternating between short periods of intense work in the anaerobic training zone and periods of active recovery in the aerobic training zone and periods of active recovery in the aerobic training zone
• Long interval training – 15 secs to 3 mins at 80% of MHR
• Short interval training – Short periods of work of no more than 15 secs at as close to MHR as possible and longer periods of active recovery, up to 2 mins

Fartlek training

• Periods of fast work with intermittent periods of slower works and is therefor a form of interval training
• Usually in an outdoor environment so the varied terrain can help the performer
• Eg : Running with the performer changing between sprinting, jogging and walking

High altitude training

• Effective form of aerobic training
• Benefits endurance athletes
• There is less oxygen at high altitude so the oxygen carrying capacity of he blood is reduced
• The body compensates and adapts by making more red blood cells to carry oxygen.
• These additional red blood cells are an advantage to performers when they return to sea level to complete as they can deliver more oxygen to the working muscles and can work aerobically for longer

Polymetric training

• High impact exercises that teach the muscles to perform their maximum contractions faster to be more powerful
• An eccentric isotonic contraction (contracts and lengthens) is followed by a larger concentric isotonic contraction (contracts and shortens)

Static stretching

• Involves holding a stretch still for up to 30 seconds
• The muscles contract isometrically during static stretching because they stay the same
• It is important that the muscles that will be used most by the performer are stretched

Weight training

• Involves the use of weights or resistance to cause adaptation of the muscles
• Two different types of weight training
• Free weights – Dumb-bells, barbells, kettlebells
• Not limited to specific movements and core muscles also work hard to keep them stable
• Must be performed correctly to prevent injury
• Resistance machines
• Promote good technique by providing stability and controlling movement
• Much safer to use as there is less chance of injury even if the weight is too heavy

Preventing injury

Injury is not an inevitable part of playing sport and taking part in physical activity

There are 9 rules to help a performer to optimise training and avoid injury:

1. Match the type of training and the intensity of work to the performer’s individual needs

Consider the requirements of the sport or physical activity the performer would like to take part in, and their current level of fitness to ensure it is tailored accordingly, they should be achievable.

1. Do not over train – Over training occurs when a performers trains too hard. A performer’s level of fitness and the type of training they are doing influences how much is too much
2. Wear appropriate clothing and footwear – This includes protective clothing, such as shin pads or helmets
3. Stretch but don’t overstretch or bounce your stretches – Stretching is beneficial, but overstretching can lead to sprains and strains
4. Use taping and bracing – Taping or bracing helps prevent injuries to joints and soft tissues. It is also used to treat injuries
5. Always use the correct technique – Failure to use the correct technique can lead to injury especially when working with free weights
6. Keep hydrated – Make sure your body contains enough water to function normally and avoid fatigue, muscle cramps and dizziness caused by dehydration
7. Make time for rest and recovery – It is essential for a performer to give their body appropriate rest between training sessions or competitions to give it time to recover
8. Always warm up and cool down properly

Warming up and cooling down

Warm up – A warm up prepares the body for the physical activity to follow.

• Raises the body temperature
• Increases the range of movement at the joints that will be used most
• Increases the amount of oxygen delivered to the working muscles

This reduces the possibility of injury, because muscles and tendons are ore prone to injury wen they
are cold, and ensures your body is working efficiently by the time you begin the main activity

It also prepares the mind for the physical activity to follow. It helps the performer get into the zone and focus on what lies ahead helping them to achieve their goals

There are 4 stages of warm up

• Stage 1 – Pulse raising – gradually raising the heart rate to increase blood flow around the body and speed up oxygen delivery to the working muscles causing the performer to breathe faster
• Eight station circuit
• Aerobic dance
• Jogging
• Stage 2 – Stretching – stretching the muscles that will be used in the main activity to increase muscle elasticity
• Dynamic stretching
• Static stretching
• Stage 3 – Skills practice – Practicing the skills and techniques needed familiarises the performers body with the movement they need to perform
• Butt kicks
• High knees
• Skipping
• Stage 4 – Mental preparation – Assures the performers attention is totally focused with no distractions
• Deep breathing
• Self talk/ positive thinking

Cool down - An effective cool down allows the body’s systems to recover after exercise

• Reduces heart rate back to resting rate
• Removes waste products (lactic acid and carbon dioxide) that have built up during exercise
• Prevents the likeliness of DOMS

There are 2 stages of a cool down

• Stage 1 – Pulse lowering – Reducing heart rate gradually by performing light exercises for a minimum of 5 mins or until your heart rate has returned to resting
• Stage 2 – Stretching – Lengthening and relaxing muscles used during the main activity by holding the stretch for 10-30 seconds