Section 1.1.4c
Physical, activity as part of your healthy,
active lifestyle
Lesson 11: The exercise session
Lesson Objectives and Outcomes
W.A.L.F.
j. Plan and present examples from
typical exercise sessions to
match the fitness requirements
of selected physical activities or
individuals
k. Understand the exercise session
and the purpose of each
component
l. Explain the use of the principles
of training within an exercise
programme, showing how they
may be applied in planning to
improve health and fitness as
part of a healthy lifestyle
m. Link methods of training to
aerobic and anaerobic activity
W.I.L.F.
• All of you will understand the
exercise session and be able to
link the principles and methods
of training to the session
•
Most of you will understand the
exercise session and be able to
link the principles and methods
of training to the session and
answer exam questions with help
from the teacher
•
Some of you will understand the
exercise session and be able to
link the principles and methods
of training to the session and
answer exam questions
independently
Three Phases
The exercise session, competition or match/game
is split into three phases:
1. Warm – up
2. Main activity
3. Cool – down
The Warm - Up
Split into three phases:
Pulse Raising Activity
Stretching
Specific skill – related
practice
•To prepare the heart
for the task ahead by
raising the heart rate
near to what it will be
when the main activity
starts
•Will be related to the
what the main activity
is i.e. jogging if the
activity is running
•To avoid injury by
taking the muscles
and joints through
the range of motion
that will be used
during the main
activity
•To practice performing
skills related to the
activity
•To prepare
psychologically
•Examples include a
tennis player practicing
their serve, a netballer
practicing their chest
pass
The Main Activity
Examples include:
• A competition i.e. a football match
• An exercise session designed to meet the
individual’s specific needs i.e. interval training
for speed or continuous training for
endurance
The Cool - Down
Also split into three parts:
1.
A similar activity to pulse raising, this time to bring
the heart rate gradually back to its normal or
resting speed.
2. Stretching to disperse lactic acid which builds up in
muscles during activity
3. Some relaxation may be used to relieve stress and
tension after a hard exercise session or match
Remember - Exam Tip
• Many students think that the cool down can
help to prevent injury
• The cool – down takes place after the event,
so cannot prevent an injury
Aerobic Activity
• With oxygen
• If exercise is not too fast and stead, the heart can
supply all the oxygen muscles need
• Relies predominantly on cardiovascular fitness
• Occurs in sports such as long distance running where
athletes need to be able to work the whole body for
long periods of time
Anaerobic Activity
• Without oxygen
• If exercise is done in short, sharp bursts, the heart
cannot supply blood and oxygen to muscles as quickly
as the cells use them
• Occurs in sports that rely almost entirely on speed
i.e. a 100m sprint
Combination
• Many games require a combination of both types of
fitness
• Footballers, hockey players, tennis players need both
to be quick and to be able to play over a long period
of time
• Training has to improve both aerobic and anaerobic
fitness
Activity
For the following athletes decide whether
aerobic, anaerobic or a combination of
both types of fitness would be of most
benefit . . . . .
Answers
Shot Putter = Anaerobic
Badminton Player (Gail Emms) = Combination
Rugby Player= Combination
Tour da France = Aerobic
High Jumper = Anaerobic
Footballer (Wayne Rooney) = Combination
200 m Sprinter (Usain Bolt) = Anaerobic
Marathon Runner = Anaerobic
Question 1
State three reasons why a warm up is
thought to be good preparation before a
competition
Question 2
Which of the following is a benefit of a cool
down?
A. Reduces the chance of injury during activity
B. Increases blood flow around the body
C. Increases the production of lactic acid
D. Reduces the risk of muscle stiffness after
exercise
Question 3
A warm – up is a very important part of a
sprinter’s preparation before the race. State
the phases of the warm – up and describe a
typical activity for each phase
Question 4
At the end of a marathon, with 385 yards to go, three
runners are very close together. They sprint for
the finish.
a.
b.
c.
At this point, are the performers working
aerobically or anaerobically?
In the previous 26 miles, were they working
aerobically or anaerobically?
Explain your answers
Answers
1 = to avoid injury, to improve performance, to prepare
psychologically
2=D
3 = Pulse raising activity - jogging
Stretching – lunges, squats, triceps stretches
Specific skill – related practice – sprint starts
4a = Anaerobically
4b = Aerobically
4c = In the first 26 miles the intensity is low and they
are working over a long period of time so they are
working aerobically. In the last 385 yards the
intensity is high as they are sprinting at speed. They
are performing a short, sharp burst and so are
working anaerobically.
Homework
Revise Section 1.1.4 in preparation for an
end of unit test