PE - 1.1.4 - Physical activity as part of your healthy, active lifestyle

Analysing training sessions

Heart rate:

• the number of times the heart beats per minute
• resting heart rate is the heart at rest
• regular exercise and training - lower resting heart rate
• less beats - more efficient - heart is less stressed
• working heart rate - measurement of the heart rate during or immediately after exercise
• recovery rate - how long it takes the heart to return to its resting rate. Quicker = fitter
• target zone/training threshold - between 60% and 80% of your MHR (220-age), improves fitness and works the body in a worthwhile level of training
• between 60-80% - improves aerobic fitness
• above 80% - improves anaerobic fitness

Comparing two types of training sessions

Anaerobic fitness:

• without oxygen
• exercise done in short, fast bursts - heart cannot supply blood and oxygen to muscles as fast as the cells use them
• maximum effort, short time
• athletes breathe heavier after anaerobic exercise - body has not been provided with oxygen during exercise, also helps break down accumulated lactic acid
• oxygen debt build up during anaerobic exercise

Aerobic fitness:

• with oxygen
• exercise not too fast and is steady - heart can supply all the oxygen needed by muscles
• aerobic system uses heart and lungs to supply muscles with oxygen

The exercise session

Warm up:

• prepare body for work
• prevent injury
• improve performance
• practice skills before match/competition
• prepare psychologically for event

• cardiovascular warm up - heart rate gradually increased to near working rate (5-15 mins), depends on the activity (specificity)
• stretching - static/dynamic
• specific skills practice - practice skills that will be used in the event

Main activity:

• training session/skills session/competition
• could be rehabilitation after injury

Cool down:

• cool down gradually returns the body to normal resting rate and temperature
• disperses lactic acid
• prevents stiffness and sore muscles caused by acid

SMART Goals

• knowing what to do at each stage - element of control and less boredom
• goals - help performer work hard and focus, better chance to improve fitness and skills

Specific:

• knowing exactly what the goal is
• e.g. running 100m further in cooper run test
• specific to performer and sport

Measureable:

• easy to know when a goal has been achieved
• running 100m more - clearly measureable

Achievable:

• setting unachievable goals - demotivation
• 100m further after 6 weeks training - achievable

Realistic:

• achievable in practice
• e.g. curl additional 2kg for biceps - achievable, but gym may not be open at certain times

Time bound:

• end point
• PEP - 6 weeks - goals achieved within this time

Methods…