Unit 15
The Principles of a Safe and Effective Exercise Session
Principles of fitness training
When doing training athletes are identified by their strengths and weaknesses. It is then up to the personal trainer to improve these weaknesses and set clear goals for the athlete in training.
reference picture: http://pdfsearch.mobi/5-health-related-components-of-fitness-3/
Components of fitness
The Components of fitness include of strength, aerobic endurance, muscular endurance, flexibility and body composition.
reference picture: http://www.phase-iv.net/scientific-training-performance/periodization-principles
Strength
Strength is the ability of a muscle, to exert a maximal force or overcome a maximal resistance in a single contraction. The amount of strength used is in direct proportion to the size of the muscle group. Some sports require specific muscle training to improve muscle size and strength. Strength training is usually gained for using either free weights or machinery to gain overall muscle mass in certain muscles.
reference picture: http://sparkphysio.com/why-cant-i-just-run-the-hows-and-whys-of-incorporating-strength-training-into-your-running-routine/
Aerobic Endurance
Aerobic endurance is needed in sport or physical activity to maintain an all round good physical fitness, as it is need in everyday sporting activities. Aerobic endurance can be thought of as the ability of the cardiovascular and respiratory functions (heart, lungs, blood vessels and skeletal muscle) to take in, transport and use oxygen efficiently, and over a prolonged period. If aerobic endurance is decreased it usually leads up to a big drop in sporting performance. Aerobic endurance relies on cells respiring with the presence of oxygen to maintain steady periods of activity over a long period of time. Aerobic endurance can be improved from a range of activities, thus from either being a general walk or jog to cycling at long distances.
reference picture: http://imgarcade.com/1/cardio-clip-art/
Muscular Endurance
Muscular endurance is the ability of a muscle to make repeated contractions against light to moderate resistance over a long period of time. Muscular endurance is different from aerobic endurance as it depends on the ability of muscles to perform without oxygen for a few minutes. The principle method of improving muscular endurance is to train at a medium intensity for a reasonable duration (more than ten repetitions). Muscular endurance can be improved using the same equipment and activities as that used for strength training, to increase both muscular and cardiovascular endurance.
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Flexibility
Flexibility is the ability to move a joint through a range of motions without discomfort or pain. This is usually limited to factors such as muscle size, connective tissue, ligaments and tendons. Dynamic flexibility means to do the same ability but whilst on the move. Flexibility is related to sports as all sports use a range of movements in order to perform at highest level. Poor flexibility usually means an increased risked of injuries and stiffness. Improving flexibility may be limited by body composition, genetics, age, gender and muscle and tendon elasticity. Doing stretches everyday can improve flexibility but doing activities such as yoga can increase the flexibility of more joints.
reference picture: http://www.trypm.com/blog/2011/09/26/can-big-business-lack-flexibility-and-get-away-with-it/flexibility/
Body Composition
Body composition refers to the ratio of fat tissue to lean tissue. It can be measured using skinfold calliper to measure the thickness of fat in various places on the body. These include the abdominal area, the shoulder blades, arms and thighs. A person’s weight is not a key consideration within the context of his or her body composition. The best possible way to get the best body composition percent is to have an activity that burns fat quickly, such as endurance based activities like cycling.
reference picture: http://steadystrength.com/glossary/body-composition/
Adaptations to Training
Adaptations are changes that occur happen due to either short or long term training. Short term adaptations are immediate, usually including of increased heart rate. long term adaptations can conclude of aerobic endurance.
Hypertrophy
Hypertrophy is the term used to described as an increase in the size of individual muscle fibres. Skeletal muscle is composed of many individual fibres. These individual fibres are responsible for muscle contractions. Generally, the bigger the individual muscle fibres, the bigger the muscle the greater the muscular strength. Hypertrophy occurs when the muscle has been actively stimulated. The easiest method of this occurring is in weight training.
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Increased Muscle Tone
Increased muscle tone refers to muscular strength or a lower fat-to-muscle ratio. The fat-to-lean body mass ratio can be improved by exercising both aerobically and anaerobically. When training using resistance at a moderate level while using frequent repetitions, will improve muscle definition. Also dietary considerations should be taken into account. People need to decrease their body fat percentage while increasing the lean body.
reference picture: http://www.anatomygames.org/index.html
Decreased Resting Heart Rate
Decreased resting heart rate is one of long term adaptations to aerobic exercise. The heart pumps blood around the body to deliver oxygen to working muscles and remove waste products such as carbon dioxide and water. The body demands more oxygen during exercise, this means that the heart must work harder. After training aerobically over a period of time, the body will make physiological changes. The heart muscles become larger and stronger, allowing it to pump greater amount of oxygenated blood. The skeletal muscles increase their ability to produce energy using oxygen and are therefore more efficient.
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Increased Stroke Volume
As a person trains their heart enlarges as a result of this it will have an increased stroke volume. This describes the amount of blood that can be pumped from the heart’s ventricles in one contraction. Therefore, at rest the heart is able to pump more blood in one beat than in a person who is less aerobically fit. Stroke volume is defined as the volume of blood ejected from a ventricle with each beat of the heart. Long-term aerobic exercise increases the size and efficiency of the heart and the stroke volume, which can be a slower heart rate.
reference picture: http://pixgood.com/cartoon-stroke.html
FITT Principles
Frequency
Frequency refers to how often someone trains for such as once a week. This will be affected by the availability of the person doing a training programme and how advanced an athlete you are. If an exercise plan is undertaken over a long period, then it is more likely to be included in a person’s busy lifestyle. Advanced athletes will train around 5 times a week.
reference picture: http://strengthinfitness.blogspot.co.uk/2013/01/training-frequency.html
Intensity
Intensity refers to the level of effort required to perform an exercise session meaning how hard the session is. Exercise intensity can be measured in different way for a variety of exercises. Simple resources and equipment such as a heart-rate monitor can provide information in measuring exercise intensity. Intensity can be referred to as an overload. This means that for any improvements to be made, the body must work beyond its normality. If this isn’t achieved then the best someone can expect to maintain is their current level of fitness or health.
reference picture: http://www.healthista.com/double-your-calorie-burn-in-half-the-time-really/
Time
Time refers to how long any session will take or last. Usually higher-intensity exercises can be performed for a short period of time, while lower or moderate levels of intensity may maintain a longer period. However, for significant benefits to occur, a training session should be longer than 30 minutes.
Type
Type refers to the category of training that is being performed. This can vary from aerobic endurance to resistance training. The type relies on your specific goals. These should consist of strength, flexibility, muscular endurance, aerobic endurance and body composition.
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