Optimising Training

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Equations

Equations can be used to asses the effectiveness of training.

Max heart rate

Maximum heart rate is calculated by:
- 220 − age = MHR
- So, for a performer that is 20 years old, their maximum heart rate is:
  - 220 − age (20) = 200 beats per minute

Aerobic training zone

The aerobic training zone is 60-80% of maximum heart rate (200bpm)
- 60% of MHR (200) = 200 x 0.6 = 120 beats per minute
- 80% of MHR (200) = 200 x 0.8 = 160 beats per minute

Anaerobic training zone

The anaerobic training zone is 80-90% of maximum heart rate (200bpm)
- 80% of MHR (200) = 200 x 0.8 = 160 beats per minute
- 90% of MHR (200) = 200 x 0.9 = 180 beats per minute

One Rep Max Training

Once a performer has worked out their one rep max, they can calculate the weight they need to lift to develop their strength or their muscular endurance.

One rep max (muscular strength)

To calculate the one rep max, a performer will need to lift the heaviest weight possible in one try.
The performer then keeps adding to the weight until they cannot lift it. The last weight they can lift is their one rep max for that exercise.
They develop strength by lifting heavy weights with a low number of repetitions:
- This would involve lifting over 70% of the one rep max at 4-8 reps for 5-6 sets.

One rep max (muscular endurance)

We develop muscular endurance by lifting lighter weights with a high number of repetitions:
- This would involve lifting under 70% of the one rep max at 12-15 reps for 3 sets.

Safety Principles When Training

Safety is very important when training. We can remember the safety principles using the acronym FASTER.

Footwear and clothing

A performer should wear appropriate clothing and footwear to protect, support and allow movement.
For example, wearing running shoes will cushion (softens) the impact on the joints in the legs while doing continuous training (running).
If a performer has weak ankles or knees, they should wear appropriate supports to stop further injuries.

Appropriate intensity

A performer should use the type of training and the intensity of training appropriate for their sport.
For example, a marathon runner needs to train in the aerobic training zone (60-80% maximum heart rate) for training to be useful.

Stretching and warm up

While stretching, a performer should take care to not over-stretch or bounce. They should hold a stretch in a comfortable position.
A performer should always do a warm up and cool down before and after exercise to avoid injury (e.g. pulling or tearing a muscle).
- Warm-ups will prepare a performer’s muscles by increasing their elasticity.
- Cool-downs will prevent DOMS (delayed onset of muscle soreness) and speed up the recovery process following exercise.

Technique

A performer should use the correct technique to avoid injury. For example, a weightlifter must keep their back straight when lifting.

Exercise and rest balance

A performer should avoid over-training. This is where the performer increases the intensity of their training too quickly.
An example of this would be lifting weights that are too heavy. This could cause injury.
Performers should make sure that they have enough rest between training sessions. This will let the muscle fibres repair and heal in time for the next session.

1Applied Anatomy & Physiology

1.1The Musculoskeletal System

1.1.1Musculoskeletal Structure

1.1.2Structure of the Skeleton

1.1.3Functions of the Skeleton

1.1.4Joints

1.1.5Joints 2

1.1.6Antagonistic Muscle Movement

1.1.7End of Topic Test - The Musculoskeletal System

1.1.8Exam-Style Questions - Musculoskeletal System

1.2The Cardio-Respiratory System

1.2.1Pathway of Air

1.2.2Blood Vessels

1.2.3Blood Vessels 2

1.2.4Structure of the Heart

1.2.5Cardiac Cycle

1.2.6Measures of Heart Performance

1.2.7The Mechanics of Breathing

1.2.8The Mechanics of Breathing 2

1.2.9The Lungs

1.2.10End of Topic Test - The Cardio-Respiratory System

1.2.11Exam-Style Questions - Cardio-Respiratory System

1.3Anaerobic & Aerobic Exercise

1.3.1Aerobic & Anaerobic Respiration

1.3.2Recovering After Exercise

1.3.3Treatments for Recovery

1.4Short-Term Effects of Exercise

1.4.1Short-Term Effects of Exercise

1.4.2Long-Term Effects of Exercise

2Movement Analysis

2.1Lever Systems

2.1.1Lever Systems

2.1.2Mechanical Advantage

2.1.3Basic Sporting Movements

2.1.4Basic Sporting Movements 2

2.2Planes & Axes of Movement

2.2.1Planes & Axes of Movement

2.2.2End of Topic Test - Movement Analysis

2.2.3Exam-Style Questions - Movement

3Physical Training

3.1Health & Fitness

3.1.1Health & Fitness

3.2The Components of Fitness

3.2.1The Components of Fitness

3.2.2Sports & Fitness

3.2.3Fitness Testing

3.2.4Measuring Agility & Balance

3.2.5Measuring Cardiovascular & Coordination

3.2.6Measuring Endurance & Power

3.2.7Measuring Reaction Time & Strength

3.2.8Measuring Strength, Speed & Flexibility

3.2.9End of Topic Test - The Components of Fitness

3.2.10Exam-Style Questions - Fitness Tests

4The Principles of Training

4.1Principles of Training

4.1.1Principles & Circuit Training

4.1.2Continuous & Fartlek Training

4.1.3Plyometric & Static Training

4.1.4Weight & Interval Training

4.2Optimising Training

4.2.1Optimising Training

4.2.2Altitude & Seasonal Training

4.2.3Warming Up

4.2.4Cooling Down

4.2.5End of Topic Test - Principles & Optimisation

4.2.6Exam-Style Questions - Sport-Specific Fitness

5Using Data

5.1Types of Data

5.1.1Quantitative Data

5.1.2Qualitative Data

5.2Data Presentation & Analysis

5.2.1Data Presentation & Analysis

6Sports Psychology

6.1Skills

6.1.1Skills

6.1.2Skills 2

6.1.3Goals & Targets

6.1.4Skills HyperLearning

6.2Feedback & Preparation

6.2.1Information Processing

6.2.2Guidance

6.2.3Guidance 2

6.2.4Feedback

6.2.5Mental Preparation

6.2.6Controlling & Optimising Arousal

6.2.7Exam-Style Questions - Skills & Guidance

6.3Personality & Behaviour

6.3.1Aggression

6.3.2Motivation

6.3.3Personality Types

6.3.4End of Topic Test - Sports Psychology

6.3.5Exam-Style Questions - Aggression & Motivation

7Socio-cultural Influences

8Health & Fitness

8.1Overview of Health

8.1.1Well-Being & Fitness

8.1.2Types of Health

8.2Sedentary Lifestyles

8.2.1Sedentary Lifestyle

8.2.2Obesity & Performance

8.2.3Somatotypes

8.3Nutrition & Hydration

8.3.1Nutrition

8.3.2Nutrition 2

8.3.3Hydration

8.3.4End of Topic Test - Health & Fitness

8.3.5Exam-Style Questions - Nutrition & Hydration

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