Training+for+Enduance


 * EFFECTS OF TRAINING ON THE AEROBIC SYSTEM**

Endurance training places demands on the body's ability to deliver oxygen to muscle cells. To this stress, the body gradually responds, making adaptations that allow it to cope better when the same stress is applied once again. Progressively increasing the stress causes adaptations like the examples in the following table. Explain how these training effects improve performance. Effective training methods used to develop aerobic capicity include: media type="youtube" key="OUV7Xiy2HAQ" height="344" width="425" media type="youtube" key="u5SozSfby-c" height="344" width="425" media type="youtube" key="4vteF_FpLbU" height="344" width="425" media type="youtube" key="KQ5G-PT6hoA" height="344" width="425"
 * ACTIVITY 1**
 * AREA || EFFECT || HOW THIS IMPROVES RAINING ||
 * Fuel Storage and Utilisation || Increased haemoglobin ||  ||
 * || Increased myoglobin ||  ||
 * || Increased ability to use fat ||  ||
 * || Increased storage of ATP and CP ||  ||
 * || Increased glycogen storage ||  ||
 * || Increased ability to use glucose ||  ||
 * Oxygen Transport System at Rest || Increased heart size ||  ||
 * || Decreased heart rate ||  ||
 * || Increased stroke volume ||  ||
 * || Increased cardiac output ||  ||
 * Oxygen Transport System at Maximal Exercise (VO2 Max) || Increased oxygen uptake ||  ||
 * || Increased cardiac output ||  ||
 * || Increased stroke volume ||  ||
 * Respiration || Increased efficiency ||  ||
 * Other || Increased muscle size ||  ||
 * || Decreased body fat ||  ||
 * || Increased strength and power ||  ||
 * || Increased muscle elasticity ||  ||
 * || Increased mitochondria ||  ||
 * Interval training
 * Long, slow distance training (low intensity)
 * Continuous training (high intensity)
 * Fartlek
 * Aerobics
 * Circuit
 * Resistance training

RESISTANCE TRAINING FOR ENDURANCE EVENTS

Repetition Maximum- 15 to 30 Sets- 3 to 4 Speed- Moderate Frequency- 3 to 4 days per week 40% to 60% of RM

Overload techniques such as PARTIALS can be used. This process fatigues the muscles and causes them to adapt to the stress. 1. Bench press as a whole movement for seveal repetitions. 2. Bench press using top half of movement. 3. Bench press using bottom half of movement. 4. Performe the bench press as a whole movement for several repetitions.

ACTIVITY 2

Complete squats and lunges by incorporating the partials overload technique.

MEASURING TRAINING EFFECT (MAX VO2)

Maximal oxygen uptake (VO2) is the greatest amount of oxygen that can be utilised by the body per minute of exercise. A high maximum oxygen uptake is oone of the main indicators of success in endurance sports such aas running, triathalon, swimming and cycling. Increases in a max VO2 occur as a training effect to suitable ongoing endurance training. Maximum oxygen uptake can be accurately measured using expensive machines. During these tests athletes are required to run on the treadmill or cycle on a bicycle ergometer. A computer is then used to calculate maximum oxygen uptake by calculating how much oxygen is breathed in and out.

media type="youtube" key="FSL1jkwmWcs" height="340" width="560"media type="youtube" key="r0GxC9qGXzo" height="344" width="425" In schools tests such as the Cooper's 12 minute run and the multi stage fitness test are used.

ACTIVITY 3

Participate in the multi stage fitness test and record your results where your body is unable to supply enough oxygen to the muscles to produce enough energy for movement. Compare your results to the tale below.

What does your result indicate about endurance performance?
 * BOYS || RATING || GIRLS ||
 * Below 4 || Poor || Below 3 ||
 * 4-5 || Fair || 3-4 ||
 * 6-7 || Average || 5-6 ||
 * 8-9 || Good || 7-8 ||
 * Above 10 || Excellent || Above 9 ||

ACTIVITY 4

Develop a summary table that shows Training Purpose (strength, Power and Speed, Endurance), Sets/Reps/Load, Speed of Contraction aand Special Training Techniques