Interval Training 4-10-2010

Interval training is periods of work interspersed with certain rest periods.
"Cross Fit Training"
   "New"
This type of training is more commonly used for building Muscular Endurance, CV Endurance and Speed. So is used for building different components of fitness to the other method of training we have looked at, which was continuous training.This type of training is more commonly used for building Muscular Endurance, CV Endurance and Speed. So is used for building different components of fitness to the other method of training we have looked at, which was continuous training. 

• 5 Press Ups
• 10 Kettle Bell Swings
• 15 Walking Lunges
• 1 wall bar climb

Procedure: We had to warm up according to what we had to do we were asked to warm up our quadriceps and our upper body. This test is specifically  used to train C.V endurance, Muscular Endurance, Flexibility and co-ordination.


In this training session we were as to complete an AMRAP in 3 minutes which was our working period after that we had a recovery time of 1 minute we had to complete this for 5 rounds . This type of training is more interesting at not as boring as just running.









"Old School"


This test is a test of C.V. Endurance, Muscular Endurance and Speed Endurance.
Periods of high intensity work interspersed with specific rest periods.


Aim: Our aim is to get above the anaerobic Threshold to test ourselves. The specific use of this task is to test our   different types of endurance to fell a 'burning' sensation. This sensation is caused by lactic acid building up in your limbs. Top athletes which train every day will be able to tolerate this 'burn' they will get used to it and be able to play through it.

Procedure: First we had to warm up. This is a continuous training exercise we have to go for a jog to raise our heart rate.

We had to run 150m each time, once we had done our 150m we were allowed to have a 45second break the girls had to do 6 runs and the boys had to 8.  


Equipment: 150m running space
                  coach
                  stopwatch


Conclusion: The fitter you are the faster you will run the the amount given.The fitter you are the quicker you              will recover and be able to run again.

Continuous Training- Cross Training

"New"
Aim: To see how many rounds you can do without stopping

Equipment: 1 Kettle bell
                  1 Skipping rope
                  Stopwatch
                  Somewhere to run back and for
                  Teacher

Procedure:

• Warm up by skipping raising your body temperature.
• Learn techniques which your teacher will teach you, there is a technique which you have to learn which is called the  kettle bell swing.
• As you have learnt the technique and you are consistently performing it at a high standard you can start performing the task.
• It is a maximal task and it will last a duration of 15 minutes you will complete 10 burpies, 15 kettle bell swings, 10 skips and 4 shuttle runs that is one round you will do as many as you can untill you cannot complete any more.                                                                                                                                                                                                                                                                                                                                                                                                     

Results: 9 Rounds

Conclusion: The better muscular endurance and C.V Endurance you have the more rounds you will complete. 

Sean With Good Kettle Bell Form from Austin Malleolo on Vimeo.


"Old School"
Aim: To run continuously at a steady speed for 20 minutes without stopping. This is a test for C.V. Endurance   you need good C.V. Endurance to complete this training exercise.



Equipment : space to run
                   Stopwatch
This test is one of the most simple and the most old school test you can have its simple to administer so your teacher doesn't need to teach any special techniques.

Procedure:

• Jog and warm up
• Run for 20 minutes
• when your teacher tells you to stop you have finished

Conclusion: The better c.v endurance you have the easier you will find it.

This test is old therefore it is boring and  and very tiring.

Unit 1- Fitness Testing + Training- Components Of Fitness

These are the 10 components of fitness but be aware that accuracy is reffered to reaction time. Stamina is reffered to muscular endurance.

1. Cardiovascular/Respiratory Endurance - The ability of the body systems to gather, process, and transport oxygen.
2. Stamina - The ability of a muscle to continue contracting over a period of time against a light moderate load. 
3. Strength - The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility - The ability of maximizing range of motion at a given joint.
5. Power - The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Agility - The ability to minimize transition time between one movement pattern to another.
8. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
9. Balance - The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
10. Reaction Time - The time taken for a sports proformer to respond to a stimulas and the innatation of their responce. 

Here is a video clip of the multi stage fitness test, a test for C.V endurance.

Village Road Runners Bleep Test June 2010 from Sharon Clixby on Vimeo.