BTEC National
Level 3
Unit 4
Fitness training and
Programming
Intro
 Have
you thought about Wayne Rooney
and how he can cover ground as fast as
he does?
 Or how accurate and powerful Nadals
serve is?
 Make a list of things that you think they
both do or things that they have, in order
to have such physical and demanding
skills …
 Check…what did you come up with!
Learning outcomes
1
Know different methods of fitness
training
 2 Be able to plan a fitness training session
 3 Be able to plan a fitness training
programme
 4 Be able to review a fitness training
programme.
Assessment Types i.e. AB
 Have
a look at assignment brief and go
through key points, dates and tasks…
 Any Q’s???
Assessment
The Start
Know different methods of
fitness training
P1 M1
You have to…
 Produce
a means of communicating to
your clients which training methods they
need to use to improve the 6 different
components of physical fitness
 Format:
 PP
 Poster
 Leaflet
 Letter
Components of physical
fitness:
 Flexibility
 Strength
 Muscular
endurance
 Power
 Aerobic
 Speed
endurance
Flexibility
2
types:
 Static – range of movement a muscle or
joint can achieve, limited by muscle size,
tone or the structure of bones or joints.
 Dynamic- range of movement a muscle
or joint can achieve whilst you are moving
(in motion), limited by levels of static flex’
and co ordination
Poor flex can lead to…
Improvement in flex can be limited
by…
Poor flex can lead to…
Improvement in flex can be limited
by…
< in range of possible movement
> in chance of injury and stiffness
< in level of sporting
performance…but why???
Body composition e.g. % body fat
Genetics – characteristics from
parents
Age – flex levels decrease with
age
Gender – male or females more
flexible???
Muscle and tendon elasticity – ie
capacity to stretch before injury
occurs
How do we train flexibility?




Static stretching -> Controlled and slow, 2 types,
active (this is where the person voluntarily contracts
the muscle themselves) and passive (help of another
person or object that applies an external force to
stretch the muscle)
Dynamic stretching –> sport like movements that are
done to prepare the body for high speed
movements or ones that take the normal range of
flexibility past that of static stretching
Ballistic stretching –> fast jerky movements taking the
form of bouncing or bobbing through the full range
of motion
PNF (Proprioceptive Neuromuscular Facilitation) ->
stretch muscle group to full range of movement,
isometrically contract for 6-10 secs, relax the muscle
then get partner to stretch it to a new upper limit of
range of movement ie stretch it further this time.
Muscular Strength/
Muscular Endurance
 The
ability of a muscle or muscle group to
exert a force in a single maximal
contraction. Strength is found in ALL
sports, not just weight lifting or boxing, just
in various degrees!
 Where a muscle or muscle group makes
repeated contractions over a significant
period of time ie minutes
How to train them…both!!!
 You
train these 2 using the same
methods…but doing things slightly
different according to each one!
 Eg:
 MS – high weight, low rep
 ME – low weight, high rep
Here’s how…




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Resistance machines – various weights (0-100kg), specific
exercise movement, safe, wide range, good for novice users
can > range of movement by adjusting them
Free weights – provide a resistance to all movements, >
strength in short term, increase range of movement, specialise
in certain movements or muscle groups, aid training of balance
and co-ordination. Fore more experienced individuals due to
health and safety, use of spotters on beginners is advisable.
Med ball training – performers use leather/nylon coated balls
weighing 1 – 7 Kgs and practices their sports specific actions
with them (basketball passes, volleyball spikes), can also be
used for enhancing core strength
Circuit training – a number of different stations are set up with a
time given to complete the exercise at each station with a rest
period in-between. Can be designed to improve AE, ME, MS or
all 3
Core stability training – exercises deep muscles of the torso.
Stabilises the spine and provides a foundation for movement in
the arms and legs. It’s the centre point for all sporting actions
and reduces postural imbalances and plays an important role
in injury prevention
Benefits
Strength Training
Muscular Endurance Training
Body becomes built/pumped –
increase in muscle tone and
muscle hypertrophy.
Tone = more defined muscles
Hypertrophy = growth of muscles
due to muscle fibres and myofibrils
increasing in size
Same as ST…but less in size for
hypertrophy
These are ones you CANNOT
see…they happen in the muscle
cells!
Slow twitch muscle fibres increase
in size
> in size and number of
mitochondria to improve aerobic
performance
> in ‘oxygen carrying’ myoglobin
cells producing more E in the
mitochondria
Can increase VO2 max by 20%
Power
 The
ability to generate and use muscular
strength quickly.
 Strong athletes generate a larger amount
of power
 Eg – sprinters pushing off blocks, footballs
striking a long shot, boxers long range
punch
Ways to improve Power




Plyometrics
Designed to improve explosive leg power. It engages
and stretches the target muscle group at the same
time. If you stretch a contracted muscle it becomes
stronger, it produces more force once stretched (like an
elastic band) Muscle contracts eccentrically then
contracts concentrically. Causes a stretch reflex – no
damage and max force at a rapid rate. Egs hurdle
jumps, leg bounds, box drills and depth jumps. Upper
body – push ups and medicine ball drills
Hill sprints
Used to increase speed, acceleration and co
ordination. Can be up or down hill depending on what
you are training for. They involve a shorter stride length
and longer contact time with the floor. Hill sprints utilise
the muscle fuller than on flat sprinting (hips, knees and
ankles -> quads, gastro and glutes) impacts on spring
and jumping sports/events
Speed
 The
ability to move a distance in the
shortest time possible.
 Sports like 100m and long jump require
vast amounts of speed
 Speed endurance combines with aerobic
endurance to form a secondary element
of speed
 It is…the ability of an athlete to make
repeated sprints over a period of time, this
is key in what kind of sports???
How to train speed


Interval training - Short high intensity bursts of work
with rest periods in between each one. This
improves an-aerobic endurance. Principles of
O__________ and P___________ can be brought in,
for example by decreasing the time of rest periods
Sport specific speed training – some sports require
you to sprint and use speed in straight lines, over
straight distances, where as others require you to
use speed in various directions and movement
patterns. The use of agility ladders and SAQ
equipment aids this development of speed
Aerobic Endurance


The ability of the Cardio Vascular and
Respiratory systems, to supply the exercising
muscle with oxygen to maintain the aerobic
exercise for a long period of time. E.G. over
two hours during a marathon.
Also known as stamina or cardiorespiratory
endurance. It is important for everyday tasks
such as gardening or walking to work and
also for a range of sporting activities e.g. long
distance swimming, marathon running and
cycling. It forms the basis of fitness for most
sports.
Food for thought…




There isn't a best way to train…they all improve
aerobic performance...
Often used by people who want to manage/loose
weight…so used in pre season for football/rugby
teams
Oxygen is used to break down fat via the increased
stimulation of hormones which in turn activate
enzymes in the body which break down triglycerides
into free fatty acids, which are then used as a fuel to
provide energy to the body. Thus reducing your body
fat levels.
Benefits include: improved blood volume, increase
in mitochondrial size and density, develop
neuromuscular patterns and muscle tone.
Ways of training AE (VO2 Max)
Continuous training
Involves the athlete training at a steady pace over a
long period of time. Intensity should be moderate,
approx 70% of VO2max. Suited to long distance
runners or swimmers. Due to lower level of intensity,
the athlete can train for longer. It can also be useful
for:
-Beginners starting structured exercise programmes
-Athletes recovering from injury
-’specific population’ individuals i.e. children or
young people
Disadvantages:
-Higher risk of injury when exercising over long
distances and on hard surfaces
-Can be tedious and not always sports specific
-Sport specific benefits are small
Fartlek training

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

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Based on running outdoors and varies the intensity
of the work according to the athletes
requirements.
This can be done by varying the terrain - sand hills,
forest land, long grasses.
Benefits: improved aerobic endurance, muscular
endurance, balance, proprioception in the ankle,
knee and hip. Helps with injury rehabilitation. Uses
both aerobic and an aerobic work to develop AE,
can also involve changes in direction and pace to
meet needs of individual sporting requirements
good for team, sports. No rest period but athlete
can decrease intensity in order to rest as and
when they need to.
Less technical than other ways of training so easier
to use, athletes control their own pace, boredom
of conventional training is reduced.
Common methods include; Astrand, Gerschler,
Saltin and Watson.
Interval training


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Improves aerobic endurance by varying the
intensity and length of the work periods. Athletes
complete a work period followed by a rest period
then another work period. When designing a
programme you should take into account:
Number of intervals (rest and work periods)
The intensity of the work interval
The duration of the work interval
The duration of the rest interval
The intensity of the rest interval
Eg 1 set of 3 reps of 5 min runs with 2.5 mins of rest
in between each run. Allows clear progression and
overload to be built in by, increasing intensity of
work periods or increasing number of intervals of
work, or decreasing the duration of the rest period
or increasing the intensity of the rest period i.e.
slow jog rather than a walk, or walk rather than
stopping..