endurance types of endurance · aids weight loss). pulse rate should be between 60%-80% (healthy...
TRANSCRIPT
Physical Education Department. Bachillerato
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Endurance
TYPES OF ENDURANCE
Concept
Oxygen (O2)
required for
energy?
Dependent on
Energy source
Other factors
Aerobic endurance
Low or medium
intensity exercise over a
long period of time.
Cardiorespiratory system.
Cardio: heart and blood
vessels.
Respiratory: lungs.
Training level.
Mainly fat (this
type of exercise
aids weight loss).
Pulse rate should be between
60%-80% (healthy training
zone).
To improve/maintain fitness
aerobic exercise must be for 20’,
minimum 3 days per week.
An
aer
ob
ic e
nd
ura
nce
Alactic
anaerobic
endurance
High intensity
exercise over a very
short period of time (up
to 10”).
Muscular levels of ATP and
PC
ATP-PC system. The primary system behind
very short, powerful movements
like a baseball hit, a 100m sprint
or multiple jumps.
Very high pulse rate and
breathing rate.
Lactic
anaerobic
endurance
High intensity
exercise over a short
period of time (90”).
Body produces
lactic acid
Level of lactic acid in muscle
fibres (impossible to maintain
effort over a long period).
Individual capacity to tolerate
high intercellular acid levels.
Glucose.
(Glycolitic system)
Activities such as the 400m
sprint require this type of
endurance.
Very high pulse rate and
respiratory rate.
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TRAINING METHODS
CONTINUOUS TRAINING INTERVAL TRAINING
Continuous running Fartlek Assault courses/fitness trail/full body
workout/complete training
Interval training Circuit training
Long-distance running at a comfortable speed (low to mid intensity).
Target heart rate normally between 140-160 bpm.
Comfortable breathing
Alternating sprinting and jogging (pace and intensity are varied).
140-170 bpm until a peak of 180 bpm.
An outdoor activity using the natural terrain of the countryside e.g. hills.
Running combined with exercises such as jumping, climbing and exercises in groups or pairs.
Runs between distances of 100-400 m interspersed with active recovery target heart rate of 120-140 bpm.
Improves endurance, strength and coordination as well as speed, Agility, balance and muscular endurance.
Exercises different parts of the body.
CLEARLY AEROBIC MORE INTENSE, LESS AEROBIC Combines work with rest intervals. An incomplete heart rate recovery is essential and the objective during rest.
Exercise is done at a higher intensity (IT MEANS MORE ANAEROBIC) than continuous training: between 70% and 80% of Maximum Heart Rate (HRmax)
Low to mid intensity exercises are performed for more than 20’ without rest intervals
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STRENGTH
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Endurance : REMEMBER MAX Heart Rate formula: 220- age
Continuous training: It involves exercising at low or medium intensity (120-160 bpm)
Fartlek: It involves running without rest and constant changes of pace
Complete training: It is running at different paces and alternated with different types of exercises
Interval Training: it involves intense running (exercise) with intervals that are used for incomplete recovery
Repetitions: This is the same Interval Trainning idea but with full recovery periods
Circuits: it is a combined training system that allow us to train stamina, strength , flexibility or speed with series os between 8 -12 stations
Strength:
Loads with different weights: barbells, dumbbells, pulleys, machines, bars, a companion… PROGRESSIVE OVERLOAD
Circuits
Multi-jumps
Multi- Throws with medicine balls.
Elastic bands
Flexibility:
Ballistic Active or dynamic stretching. It is part of the joint mobility. It uses movement to stretch the muscle between its extremes of range
Static active stretching. It involves taking the joint to the ppoint of tension and holding the position for a minimum of 15-20¨
Static Passive stretching. Muscle stretching is caused by an external force (classmate, gravity) until it reaches the desired position
PNF :
1. Passive joint stretching. 15¨
2. Isometric contraction (no movement) of the stretched muscle. 8¨
3. Further passive stretch again . 15¨
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CLASSIC MODELS OF VOLUME AND INTENSITY DISTRIBUTION IN TRAINING LOADS
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TRAINING MODELS FOR AMATEURS OR NON –TRAINED SPORT PEOPLE
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ENDURANCE TRAINING PLAN (8 WEEKS)
RUNNING MONDAY WEDNESDAY THURSDAY SATURDAY
WEEK 1
15´ Walking fast
10´ Continuous Running
60% of Max HR.
15´ Walking fast back
home
WEEK 2
WEEK 3
WEEK 4
)
)
WEEK 5
WEEK 6
.
WEEK 7
´ 5´Steady State Running
60% of Max HR
10´ Continuous Running
80% of Max HR
5´walking
10´ Fartlek. 20¨ high
speed after 2’ at 80% of
Max HR
5´Walking
10´ ´Steady State
running 60% of Max HR
WEEK 8
Very important:
1. A training plan is always individual and adapted to your own possibilities and perspectives. 2. Increase TRAINING LOAD progressively following this order:
2.1. First, increase or decrease the number of sessions (maximum 5, minimum2) VOLUME 2.2. Secondly, change the time during I run (more or less) VOLUME 2 3. Thirdly, change the time during I recover. 2.3. Finally,Increase or decrease the pace of running. INTENSITY.
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STRENGTH TRAINING PLAN
MONDAY WEDNESDAY FRIDAY UPPER BODY: arms,
back muscles,
abdominals
Chest, abdominals and
lower body (legs and
gluteus)
Upper and lower
body
WEEK 1
WEEK 2
WEEK 3
WEEK 4
)
WEEK 5
WEEK 6
.
WEEK 7
´
WEEK 8