Understanding the Link between RPE and HR in Fitness Training, Exams of Forestry

Download Understanding the Link between RPE and HR in Fitness Training and more Exams Forestry in PDF only on Docsity! » B-Tec Sport CANSFIELD Unit | KEY booklet _ Keep Educating Yourself 1 Topic A Target Grade Thinking in This Topic Level 2 Pass • Name each of the PHYSICAL Components of Fitness • Name each of the SKILL RELATED Components of Fitness • How would different athletes use each component of fitness? • What does the FITT Principles stand for? • What does SP stand for? • What are the 3 different training zones/thresholds? • What is the principle of reversibility? • What is the principle of specificity • What are the 3 methods used to calculate heart rate? • How do you find your maximum heart rate? • What two percentages make up the aerobic zone that develops cardiovascular fitness? • Which scale ranges from 6-20 and rates your perceived exertion? Merit • Explain the importance of having fast reaction time as a badminton player? • Explain how poor co-ordination in gymnastics might cause injury • Explain which components of fitness would be most important for: A football player, long jumper and cricket player • Explain which type of speed is most important for a long jumper • Justify why the principle of variation could be used to prevent boredom • Explain how an athlete could use a Heart Rate monitor to measure their Heart Rate • Mike is 33. Calculate his target heart rate for the anaerobic training zone • Explain how a coach could prevent reversibility in a programme • Daves RPE is 17. What will his heart rate be? Distinction • Discuss how a rugby player and a long jumper would need different types of speed • Discuss how reaction time and power would be required within 100m sprinting and football • Explain why a coach would apply the principles of specificity and progressive overload to a training plan • Explain how body composition would be different between jockeys and sumo wrestlers • Explain how the Borg Scale is used to gauge heart rate • Explain why the principle of specificity should be used to ensure a training programme is successful Learning Aim= Know about the Components of Fitness and the Principles of Training ‘Work hard in silence, let success be your noise’ (F. Ocean- Singer) What you need to know What percentages are used for each zone/threshold, which zone/threshold develops Cardiovascular Health and Fitness and how to calculate your 65%-85% zone 4 Topic A.4 Determining EXERCISE INTENSITY Calculating Zones/Thresholds Eg. 0.65 x Max HR= Lower Aerobic Target Calculating MAX HEART RATE 220-AGE= Max Heart Rate Example- for a 15 Year Old= 220 - 15= 205 bpm Target Zones/Training Thresholds Recommended Zone for developing Cardiovascular Health and Fitness For a 15yr old Upper= 0.85 x 205= 174.25 bpm Lower= 0.60 x 205= 123 bpm Radial PulseHear Rate MonitorBorg (1970) 6-20 Rate of Perceived Exertion (RPE) Scale Measuring Heart Rate Calculating Working Heart Rate using Borgs (RPE)Scale RPE x 10=Heart Rate Calculating Working Heart Rate using a HR monitor Fit the chest strap to your chest and the watch will show your current Heart Rate Calculating Resting Heart Rate using Pulse Index and middle finger (not thumb as this has its own pulse!!). Count the beats for 60 secs and this is your Heart Rate What you need to know The different methods that can be used to measure heart rate, How Borgs Scale can be used as measure of intensity and its relationship to Heart Rate The relationship between RPE and Heart Rate is simple. It is RPE x 10= Heart Rate The Relationship between RPE and HR Example- 17 (Very Hard x 10= Perceived Heart Rate) 60-85% of maximum capacity 85-95% of maximum capacity 95-100% of maximum capacity 5 The BASIC Principles of Training (FITT) Frequency The number of training sessions completed over a period of time, usually per week Intensity How hard an individual will train Time How long an individual will train for Type How an individual will train by selecting a training method to improve a specific component of fitness and/or their sports performance What you need to know Each principle of training, the difference between the Basic and Additional principles and how the principles can be applied to training methods, regimes and exercises The ADDITIONAL Principles of Training (SPR VIRA) Principles of Training Specificity Training should be specific to the individuals sport, activity or physical/skill related fitness goals to be developed Progressive Overload In order to progress training needs to be demanding enough to cause the body to adapt, improving performance Individual Differences/Needs The programme should be designed to meet individual training goals and needs Reversibility If training stops, or the intensity of training is not sufficient to cause adaption, training effects are reversed. Variation It is important to vary the training regime to avoid boredom and maintain enjoyment Adaption How the body reacts to training loads by increasing its ability to cope with those loads Adaption occurs during the recovery period after the training session is completed Rest and Recovery These are required so that the body can recover from the training and to allow adaption to occur Topic A.5, A.6 6 Topic B Target Grade Thinking in This Topic Level 2 Pass • How should you breathe when lifting a weight up? • What % should athletes train at to develop elastic strength? • State one method of training that could be used to improve flexibility • Interval training can be used to develop speed and what other component of fitness? • Which method of stretching requires a partner to push the joint further? • State one advantage of circuit training • State one disadvantage of weight training • What type of stretching involves ‘fast, jerky, movements’ • State the 2 types of sprinting? • State 1 advantage of continuous training • Which training method involves jumping and bounding? Merit • Explain why it is important to follow the correct breathing technique when lifting a weight • Dave wants to train for maximum strength. What % of his 1 Rep Max should he be training at? • Name 2 types of static stretches • How does PNF stretching increase a greater range of movement? • What is the difference between Hollow Sprints and Acceleration sprints? • Explain why a coach would chose Fartlek training for a football or netball player • Choose one method of training and explain how it could be used to develop performance in basketball Distinction • Weight training is an important method of training for a footballer. Explain how two others would also benefit them • Why would a long distance runner choose to do some weight training in a training plan? • How would plyometric training benefit a basketball player? • State 2 disadvantages and 2 advantages of interval training for speed • Explain the difference between continuous training and fartlek training • Discuss why a games player would use both Fartlek training and weight training in the training plans ‘Today I will do what others wont so tomorrow I can do what others can’t‘ Learning Aim= Explore different fitness training methods 9 Fitness Training Methods Methods of Training Description Advantages Disadvantages Aerobic Endurance Training Continuous Training o This is training at a steady pace and a moderate intensity for a minimum period of 30 minutes. • No special equipment required • Easy training method to organise and carry out • Good for building an endurance base • Higher risk of injury if on hard surface • Only develops aerobic endurance and not anaerobic. • Can be monotonous Fartlek Training o This is where the intensity of training is varied by running at different speeds or over different terrain. o The training is continuous with no rest period. Intensity could be increased by including the use of equipment (harness, running with weights or weighted backpack). • Can be made sport specific • No need for specialist equipment • The performer can control the intensity • Adds variety and interest to training • Need for careful control of training intensity • Performer needs good self discipline and motivation Interval Training o This is where the individual performs a work period followed by a rest or recovery period. Typical work time can vary from 30 seconds to five minutes o Recovery periods can be complete rest, walking or light jogging. o Typical work intervals for aerobic endurance will be around 60% maximum oxygen uptake (VO2 max). o Decrease the number of rest periods and decrease work intensity to develop aerobic endurance. • Allows clear progressive overload to be built into training • Can be tailored to specific sports • No special equipment required • Can be used for aerobic and anaerobic endurance • Performer may lose interest • Needs careful planning Circuit Training o This is where different stations/exercises are used to develop aerobic endurance. o Order of exercises is important to ensure different muscle groups are used to avoid fatigue. o The number of stations, time spent at each station, number of circuits, rest period between exercises and number of circuit sessions per week can be varied. • Can develop aerobic endurance • Can be adapted to suit any aerobic activity • A group activity that can be setup in a small place • Requires different pieces of equipment • Takes time to setup • Must demonstrate all stations to performers before they can start What you need to know Examples of each training method and how they can benefit performers in physical activity and sport and thedisadvantages of each method. Topic B.1, B2, B3 10 Fitness Training Methods Methods of Training Description Advantages Disadvantages Speed Training Hollow Sprints o A series of sprints separated by a ‘hollow’ period of jogging or walking. • No special equipment needed • Easy training method to organise and carry out • Training can be made sport specific • Performers may lose interest as its repetitive • Need to maintain focus throughout Acceleration Sprints o This is where the pace is gradually increased from a standing or rolling start to jogging, then to striding, and then to a maximum sprint. o Rest intervals of jogging or walking are used in between each repetition. • No special equipment needed • Easy training method to organise and carry put • Performer may lose interest due to repetition • Need to maintain focus and motivation throughout Interval Training o The individual performs a work period followed by a rest or recovery period. o For speed training, the work intervals will be shorter and more intense – performed at a high intensity, close to maximum. o Increase the number of rest periods and increase work intensity to develop speed. • No special equipment required • Can be tailored to specific sports • Can be tailored specifically for speed and anaerobic endurance • Performer may lose interest due to repetition • Needs careful planning What you need to know Examples of each training method and how they can benefit performers in physical activity and sport and thedisadvantages of each method. Topic B.1, B2, B3 11 Topic C Target Grade Thinking in This Topic Level 2 Pass • State something done prior to taking a fitness test • Why are fitness tests important? • State 1 disadvantage of the BIA Test • Identify the formal name for the Bleep Test • What is the equation for working out Body Mass Index • What equipment is used to measure muscular strength? • What type of fitness does the Forestry Step test Measure? • State a fitness test that is measured in REPS • State a fitness test that is measured in kg/m2 • Which test uses a metronome? • How far is the sprint test? • How many cones are in the middle of the Illinois Agility Test? • Which nomogram is used to measure anaerobic power? • How should the BIA test be setup? Merit • Explain the term validity • Explain how to make a test reliable • Explain why the forestry test could be chosen over the Multi Stage Fitness Test to measure Aerobic Endurance • Explain why it is important to accurately measure the Illinois Agility test before completing it • Which statement refers to ‘the consistency’ of fitness test results? • Give three reasons why fitness testing is important • Explain what a metronome is • What speed should the metronome be set to? • Explain how to use the Jackson Pollock Nomogram • State two disadvantages of using the multi stage fitness test Distinction • Discuss how it may be possible for a test to be valid but not reliable • Evaluate which test provides the most accurate assessment of Body Composition between BMI, BIA and Skinfolds • Explain how continuous training and fartlek training could improve a long distance runners performance • Discuss how speed could be tested and the different training methods that can be used to improve a performers speed • Explain what circuit training is and what a hockey player should consider when including it in their training Learning Aim= Investigate Fitness Testing to Determine Fitness Levels ‘Because the people who are crazy enough to think that they can change the world are the ones who usually do’ (Steve Jobs- Apple CEO) 14 Fitness Test Methods for Components of Fitness Topic C.1, C.2, C.3 Test Name Measuring Equipment Needed Method Advantages Disadvantages Validity Reliability Multi Stage Fitness Test (Bleep Test) Aerobic Endurance (Cardioresp iratory) MEASURED IN: ml/kg/min= (VO2 Max) • Pre-recorded CD, Tape or APP • Flat area of 20METERS • Tape Measure • Cones • Flat running surface 1. Mark out 20m with cones 2. Start the Bleep test App/CD/Tape 3. Run on the first bleep 4. Complete 20m before the 2nd bleep 5. When the 2nd bleep sounds turn and run back 6. As you continue the time between bleeps is shorter 7. If you miss two consecutive bleeps you must drop out of the test • Can be used with large groups • Equipment is not expensive • Good for performers in sports that require running or high use of leg muscles • Have to be highly motivated • Must keep going until you are exhausted • Not recommended for people with health problems or injuries, old. • A valid test for sports that contain running and high demands of aerobic endurance • Running surface, climate, indoor/outdoor, motivation levels can all affect the reliability as they can be hard to control/replicate 35m Sprint Speed MEASURED IN: secs • Flat running surface • Tape measure • Stopwatch • Cones 1. Warm up for 5mins 2. Start behind the line with one or two hands on the ground 3. On the whistle sprint 35m as fast as possible 4. Repeat after 2-3min and average of two or three runs is recorded • Quick and easy to perform • Equipment is not expensive • Footwear and test surface can affect the results • A valid test for sprinting speed in a straight line • Should have at least 3min recovery between each run • Trainer must stop the timer as soon as the performer crosses the line= human error One Minute Sit Up Test Muscular Endurance MEASURED IN: REPS • Mat • Stopwatch 1. Lie on the floor with knees bent and fingers on temples 2. On go, sit up until elbows touch knees 3. Return to the start position with the back of the head touching the floor 4. This is one repetition • Very little equipment is needed • Large groups can take part at the same time • Only tests endurance of the abdominals • High Levels of motivation • The test shows a good indication of key muscles used in a lot of sports • Relies on high levels of motivation • Relies on technique to do a sit up What you need to know The name, equipment, method, advantages, disadvantages, validity and reliability of each test. Make sure you know every key detail-measurements, equipment height, length, time and what is needed etc… 15 Fitness Test Methods for Components of Fitness Topic C.1, C.2, C.3 Test Name Measuring Equipment Needed Method Advantages Disadvantages Validity Reliability One Minute Press Up Test Muscular Endurance MEASURED IN: REPS • Exercise mat • Stopwatch 1. Lie hands shoulder width apart and extended 2. Lower your body until your elbows are at a 90* angle 3. Return to the start position, arms extended fully 4. Make sure your push ups are continuous 5. Females may use a bent knee position (modified press ups) • Very little equipment is needed • Large groups can take part at the same time • Only assesses muscular endurance in the upper body • Only tests a small number of muscles • Valid for measuring upper body muscular endurance • Relies on high levels of motivation • Relies on technique to do a press up Vertical Jump Test Power (Anaerobic) MEASURED IN: kgm/s • Lewis Nomogram • Wall ruler • Tape Measure • Chalk 1. Rub chalk on your fingers and stand 15cm from the wall 2. With feet flat on the floor reach high and make a mark on the wall 3. Rub more chalk on fingers and jump as high as you can in the air 4. At the top of the jump touch the wall 5. Measure the distance between the two marks • Quick and easy to perform • Equipment not expensive • Jumping technique can effect on performance • Only measures power in the legs and not upper body • Valid for measuring lower body power only • Must have a number of practice jumps to get technique right • Jump technique can affect the results Illinois Agility Test Agility and Speed MEASURED IN: secs • Cones • Stopwatch • Measuring Tape • Flat surface 1. Space the start and finish 5m apart 2. Mark out two 10m lengths 3. In the middle place 4 cones 3m apart down the middle 4. Lie on your front at the start 5. Complete the course as fast as possible • Quick and easy to perform • Equipment not expensive • Not much equipment needed • Does not show if the performer is better at turning left or right • Risk of slipping • Have to learn the course • Valid test for performers who need to run and change direction (dodging/stepping in football) • Footwear and test surface can affect results if not consistent What you need to know The name, equipment, method, advantages, disadvantages, validity and reliability of each test. Make sure you know every key detail-measurements, equipment height, length, time and what is needed etc… 16 Fitness Test Methods for Components of Fitness Topic C.1, C.2, C.3 Test Name Measuring Equipment Needed Method Advantages Disadvantages Validity Reliability Skin Fold Test (Jackson Pollock nomogram method) Body Composition MEASURED IN: % • Skinfold Calipers • A pen to mark the sites • Tape measure • J-P nomogram 1. Test Sites for males- Chest, Abdomen and Thigh 2. Test Sites for females- Triceps, Superailiac and Thigh 3. Pinch the skin 4. Pull the fat away from the muscle 5. Place the calipers halfway between the top and bottom of the skinfold • Provides a good estimation of a persons body fat • Have to remove or adjust clothing • Must have body parts pinched which could be embarrassing • One of the most valid tests for estimating body fat • Must be tested in the same places to get reliable results • Relies on the skill of the person measuring to identify the correct sites for measurement Bioelectrical Impedance Analysis (BIA) Body Composition MEASURED IN: % • BIA machine 1. Participant should urinate 30mins prior to the test 2. Participant should lie down and remove their RIGHT sock and shoe 3. Place the BIA electrodes on the RIGHT wrist, RIGHT hand, RIGHT ankle and RIGHT foot. • Provides a very accurate reading of body fat % if done correctly • Directly measures fat • Can cost a bit of money due to the BIA machine costs • Needs more than one person to use it effectively • Its hard to meet all the demands of the pre test • Test can be affected if the performer has: exercised for 12 hours prior • Drank or eaten 4 hours prior • Drank caffeine prior to the test • It is hard to meet all of the pre-test demands so results can be affected • Relies on a skilled person using it to get the best results Body Mass Index (BMI) Body Composition MEASURED IN: kg/m2 • Height Stadiometer (vertical ruler) • Weighing scales 1. Measure your bodyweight in Kilograms 2. Measure your height in m 3. BMI= Bodyweight (KG) divided by Height (m) x Height (m) • Used to see if someone is overweight • Good for the general population • Determines if you are at risk of CHD • Doesn't’t provide reliable results for sports performers • It’s a very basic test • The test is useful as one of several screening tools for determining fat levels but it is an estimate • Sports performers can be overweight/obese as it doesn't’t take into consideration frame size or muscle mass. What you need to know The name, equipment, method, advantages, disadvantages, validity and reliability of each test. Make sure you know every key detail-measurements, equipment height, length, time and what is needed etc…