The difficulty of the exercise, cardiovascular
fitness, your pulse rate can show you how
intensely you're working. Fitness will only increase
if you are working in the 60%-80% target zone of
maxium heart rate.
220 - age = MHR
MHR = Maximum
The duration of the exercise. Keeping your pulse
at 60%-80% of its maximum for 2 minutes is the
target. The duration of each session can vary.
Eg. 30 minutes
The kind of exercise you do. If you are
training for a specific event your exersicde
should relate to the chosen sport.
Eg. Running at Marathon - Go
jogging instead of push-ups.
Understanding the needs of the game
or event. The training should be related
to the specifc sport you are doing.
Eg. A swimmer
needs to spend
most of their time
in the water.
Exercising at the same degree
of difficulty all the time will only
maintain current fitness levels.
Eg. You lift a weight
of 5kg, next session
lift a weight of 10kg.
Putting greater demands on the body
by exercising, this will improve fitness.
The point where exercise is demanding
enough to have an effect on the body is
called the 'Threshold of Training'. There
are three ways with the acrnim of F.I.D.
The number of
up to 3 per week.
The increase of the distance
run, repetitions or weight.
The lenght of the
The body will increase in strength,
tone and skill with exercise, however
it also loses them without it.
Eg. 'If you don't use it,
you'll lose it.'
Use different ways of training to give
variety, keep interest and avoid boredom.
Eg. Go biking instead
of always running.
Whether training to compete or
training for health, everyone has a
different needs, so try not to follow
someone else's exercise program.
In this contraction, the
muscle changes length,
therefore something moves.
Eg. Bicep Curl
In this contraction, the muscle
stays the same length, therefore
Eg. The Wall Sit
Long Distance Activities
Eg. Marathon Runner
Short Distance Activities
Eg. 100m Sprinter
Has between 8 to 15 stations in
it. Each station has a specific
exercise to do. A short rest is
allowed between each station.
Improves muscle strength
and tone. It can be done in
a gym using 'free weights'.
Mixing periods of hard exercise and
rest periods. Similarity to games
activities. Eg. Rugby and Football
Exercising aerobically at a
constant rate doing activities like
running or cycling, with no rests.
Is Swedish for 'Speed Play'.
Changing speed, distance and times
of exercise in the same session.