For my 6 week training program for my least fit student, I have prepared 3 different circuits to improve her aerobic fitness. The FITT principle has been applied, as well as the principles of training for the circuits. A warm up and cool down session occurs before and after each one. Each circuit is outlined below and then the table explains how the program will be set out over 6 weeks in order to see optimal improvements.
Circuit 1- Aerobic Circuit
The aerobic circuit has been conducted by applying the FITT principle and principles of training. There are 6 stations and all use a range of energy systems, especially aerobic, as well as improving strength of legs, arms and core body muscles in order to improve performance, reduce injury and increasing muscular strength and endurance for exercise. The 6 stations are as follows:
- Skipping: this is to improve aerobic fitness and leg strength as the aerobic energy system is used, as well as the ATP/PC and lactic acid system. The intensity is medium, so fatigue will not occur.
- Boxing: high intensity boxing with me being holding the pads, after a short period of rest, will keep the aerobic system under stress but not fatigued. This is a change from the normal aerobic exercises, allowing the body to gain strength and power (arms), will improving aerobic fitness.
- Hurdles: this station will consist of 10 medium sized hurdles and undertaken with medium intensity, allowing the station to be repeated during the set time. Aerobic energy system is under stress again, as a short rest period occurs, and then used during this station, improving aerobic fitness.
- Push-ups and sit-ups: this station consists of a mix of push-ups and sit-ups for a set time period and done with low to medium intensity, focussing on each movement. A rest period before this allows the aerobic system to come under stress. The main focus here is core and arm strength but the cardiorespiratory system is still working, keeping the heart rate in the required zone.
- Bench steps: bench steps take place on a bench 40 cm in height. This station allows the aerobic system to work, after a short rest period. Leg strength is also improved. Intensity is medium to avoid injury.
- Shuttle run: consists of a 20m distance. The student runs from one end to the other, touching the line. The aerobic system is under stress, and starting to fatigue at this point. Intensity should be medium, allowing aerobic system to improve.
Circuit 2- Swimming circuit
The swimming circuit is conducted in a pool. By starting off the circuit relatively easy, I can see the ability of her swimming levels and work from that. Swimming is sufficient to gain benefits in the cardiorespiratory system, improving aerobic fitness. 6 stations have been used again, each using a range of muscles and varying in intensities to build aerobic system. The 6 stations are as follows:
- Kickboard: the student does a set number of laps holding a kickboard and kicking to move up the pool. This is for aerobic fitness and leg strength. It is done with medium intensity.
- Freestyle: these laps of 50m freestyle are done with high intensity to increase aerobic system efficiency as well as the lactic acid system, assisting with the body’s way of coping with fatigue through lactic acid.
- Breaststroke: longer laps of 100m but slower intensity as a way of rejuvenating the muscles after stations of high intensities. Aerobic fitness is being improved as stress but not fatigue is occurring while the cardiorespiratory system is becoming more efficient.
- Backstroke: Medium intensity backstroke with varying number of laps of 100m each allows the aerobic system to come under stress, from intervals before without fatiguing. Arm muscles and leg muscles are also being strengthened.
- Swimming with paddles: The paddles, which can differ in size depending on strength and fitness level, allow the upper body to strengthen by applying resistance in the water. The aerobic energy system is also used as the laps are longer. Intensity is slower to focus on the movements without injury.
- Medley: alternating 100m laps of breaststroke, freestyle, backstroke and kickboard of medium intensity to finish of the circuit allow stress on the systems, as the body is almost at fatigue level.
Circuit 3- Gym circuit
This circuit is conducted in a gym environment, taking advantage of the variety of equipment that can improve aerobic fitness while strengthening muscles, in a very different environment from the other 2 circuits. The 6 stations are as follows:
- Treadmill: On the treadmill, the student varies the speed, gradient and time limit each week as adaptations take place. The treadmill is mainly jogging, with varying sprinting sessions, to put stress on the aerobic system and incorporate the other systems for an overall benefit.
- Skipping: like aerobic circuit, medium intensity applied while arm and leg muscles are also strengthened.
- Ab crunches, curls, dips: These strength exercises improve core muscles (abdominals etc.) and arm muscles, as the leg muscles need a break. The short break between the stations ensures the aerobic system is still being stressed and it is slightly used during this relatively relaxing stage.
- Cycling: the bike machines mimic cycle movements, focussing mainly on leg strength and aerobic fitness as the cardiorespiratory system is in use. Intensity can vary as resistance changes over the 6 weeks.
- Cross trainer: this works both leg and arm muscles while applying stress to the aerobic system and the other systems through the varying resistance that can be applied. This means the intensity is normally medium, but can be low if a lot of resistance is used.
- Rowing machine: leg and arm muscles are applied while stress out ion the cardiorespiratory system to finish the circuit. A low resistance is mainly used for the student, as she is not focussed on strength but mainly aerobic fitness.
This table shows how the program is conducted over the 6 weeks while applying the principles of fitness and FITT principle. Each circuit is used once a week and finishing with either a game of netball or touch football on the weekend. The progressive overload principle is highlighted below each circuit.
Principles of Fitness
As shown, the training program has been conducted using the principles of fitness in order to gain optimal results and maximum benefits.
Progressive overload has been applied by increasing the MHR, station time, distance or resistance and decreasing rest intervals. This allows aerobic fitness to be improved as the body adapts to the changes and can deal with more intensity and stress that is applied.
Specificity has been applied training to specifically target the aerobic energy system, in order to improve aerobic fitness. By having rest intervals between stations, stress is applied to the aerobic system without fatigue occurring. Also, the length of the stations has been adjusted to ensure the body uses the aerobic energy system as its dominant supplier of energy.
Reversibility has been thought through, and it is known that if training was to be stopped or interrupted for a period of time, fitness benefits would be reversed and aerobic fitness would decline.
Training thresholds has been applied by maintaining heart rate between 60-85% of MHR in order to see maximum benefits in aerobic fitness. In the student, this means her heart rate must be between 124 and 175 beats per minute.
Variety has been applied by having 3 different circuits in 3 different locations with a range of exercises, ensuring the student is kept motivated throughout the 6 weeks. Also, by alternating between a game of netball and a game of touch football, this principle has been applied.
A warm-up/cool-down occurs at the beginning and end of each circuit training session respectively. In circuit 1, a warm-up consists of 15 minutes of jogging and static and PNF stretching to increase blood flow and improve flexibility of muscles to reduce injury. Circuit 2 consists of 2 laps of 50m slow freestyle to increase blood flow and prepare muscles. Circuit 3 consists of PNF and static stretching for10 minutes and 5 minutes power walking on the treadmill. Cool-down in circuit 1 is 10 minutes of jogging and static stretching. In circuit 2, it consists of 2 slow 50m laps of kick boarding and circuit 3 is a slow jog on the treadmill and static and PNF stretching. Cool-down minimises muscle stiffness and helps disperse and metabolise lactic acid in the body.
FITT principle
The FITT principle is a way of preparing a training program that improves aerobic fitness and ensures maximum benefits can occur. It stands for frequency, intensity, time, type and has been used in this training program.
Frequency is how many times per week you exercise. In order to see improvements, 3-4 times per week is optimal. This has been conducted in this specific program.
Intensity is how hard you work. The optimal range is 60-85% of MHR, which has been followed in this program.
Time is the amount of time you exercise within that intensity. 20-40 minutes is recommended and has been followed in this program by increasing the time each week, in order to apply the progressive overload principle.
Type is the type of exercise you are undertaking. Since the aim of this program was to improve the students aerobic fitness, aerobic type exercises, mixed in with several strength related activities were conducted.
B) Training adaptions would be expected to take place after the 6 weeks; analyse what adaptations you might expect to occur and explain how you could measure the improvement at the end of the 6 weeks.
In response to the 6 week aerobic training program undertaken by the least fit student, the body makes physiological adaptations or adjustments to the level of stress imposed on it. These adaptations allow the body to function more effectively and efficiently at the new levels of stress and more comfortably at the previous levels of stress. In response to the training program, adaptations will take place in a number of capacities within the body including resting heart rate, stroke volume, cardiac output, oxygen uptake, lung capacity, haemoglobin levels, muscle hypertrophy and effect on fast/slow twitch muscle fibres.
Resting Heart Rate
Resting heart rate is defined as the number of heart beats per minute while the body is a rest. As a result of this aerobic training program, the students resting heart rate will decrease after 6 weeks. The main reason for this decrease is the increase in their stroke volume after 6 weeks. An increased stroke volume means for every heartbeat, the student will be able to pump more blood from the heart to the working muscles. This means the heart doesn’t have to work as hard and make more contractions to provide the oxygen needed.
In response to this student, her resting heart rate of 90 before beginning the aerobic training program will decrease by the end of the 6 weeks. As another response of training, the time it takes for an individual’s heart rate to return to resting state after exercise decreases. Because the students resting heart rate was fairly poor for her age, she has a lot of room for improvement, and this training program will allow that to occur.
Measuring these improvements after the 6 weeks can be done manually by taking your pulse for 10 seconds and multiplying the result by 6. Pulse rate can be found on the neck, called the carotid pulse, or on the wrist, called the radial pulse. Two fingers are used, in order to get a more accurate reading. If one wants a more accurate reading, a heart rate monitor can be used.
Stroke Volume
Stroke volume is defined as the amount of blood ejected by the left ventricle of the heart during each contraction. It is measured in mL/beat. It is the biggest factor effecting aerobic based performance as the more blood an individual can eject per contraction results in more work that the student can do. This means they can exercise for longer and at a higher intensity.
As a result of a 6 week aerobic-based training program, the student’s stroke volume will increase, resulting in improved efficiency of the cardio-respiratory system during rest and during exercise. This is because training causes the physical size of the heart and ventricles increase and become stronger.
Measuring an improvement in the student’s stroke volume can be done manually by analysing their heart rate improvement. A lower resting heart rate result means their stroke volume has increased, as the heart is pumping blood more efficiently, demonstrating an increase in the amount of blood ejected per beat. Measuring Stroke volume can also be done accurately with medical professionals.
Cardiac output
Cardiac output is the amount of blood pumped from the heart per minute. It can be determined by multiplying stroke volume by the amount of times the heart beats per minute. As a result of training, cardiac output increases as a product of the increase in stroke volume. Despite this, a 6 week training program does not majorly affect cardiac output. There is a bigger change of cardiac output during maximal exercise.
For my student, due to an increase in stroke volume after 6 weeks but a big decrease in resting heart rate, the cardiac output will not be greatly changed. But, during maximal exercise, the effects will be noticed as her heart will deliver oxygen-rich to the working muscles at greater efficiency.
Measuring cardiac output after the 6 weeks can be done by medical professionals in a variety of invasive and non-invasive methods that are still be tested for reliability. If one wants to measure their own cardiac output, they can refer to their heart rate and stroke volume, and multiply them together. This is not an accurate method.
Oxygen uptake
Oxygen uptake (VO2) is the amount of oxygen used by the body per minute. It is measured in mL/Kg/min. Improving this capacity is one of the main goals of aerobic training programs. This is because if more oxygen reaches the working muscles, then they will be able to work for longer at higher intensities.
As a result of a 6 week training program, oxygen uptake increases. This is due to a number of factors such as improved stroke volume, cardiac output, greater lung capacity and higher haemoglobin levels within the blood.
The student who is undertaking this training program would see a significant increase in their VO2 max as her current prediction is approximately 34 ml/kg/min. She has the potential to increase that; therefore a 6 week aerobic training program will see results.
An easy but non-accurate way of measuring improvements is to repeat the Queens Step test after 6 weeks or to use the multistage fitness test, and consult a table that relates ones exercise heart rate with their predicted VO2 max. More accurate testing can include the bicycle ergometry in the laboratory.
Lung capacity
Lung capacity is defined in the textbook as the amount of air that can move in and out of the lungs during a breath. Generally, the greater the volume of air that can be inhaled and exhaled during exercise the greater the amount of oxygen that can be absorbed into the bloodstream, leading to an improvement in performance during a aerobic work.
As a result of the 6 week training program, a number of adaptations can take place. The number of breaths that can be taken increases as the muscles around the lungs become larger and stronger. The size of the lungs can slightly increase, allowing for more oxygen to be taken in with each breath. The total amount of air breathed can increase, due to the increase in lung size and number of breathes. The number of capillaries in the lungs can also increase, improving the oxygen absorbed with each breath. From training, it is possible that the volume of blood held within the capillaries of the lungs can rise up to 80%.
Lung capacity improvement can be measured by medical professionals using a spirometer. If one wants to measure their own lung capacity, a less accurate way is to use a balloon, measuring capacity of air held.
Haemoglobin levels
Haemoglobin is the substance in red blood cells that bind to oxygen molecules and transport it around the body. More haemoglobin means an improved ability of the individual to absorb and deliver oxygen to the working muscles, improving performance in aerobic events.
As a result of a 6 week training program, haemoglobin levels increase, increasing oxygen-carrying abilities. This training program can increase levels by up to 20%. This is because at the commencement of training, oxygen is removed from the cells and as a result, the body responds by producing more red blood cells and haemoglobin.
Haemoglobin levels can be measured accurately by medical professionals by doing a full blood count.
Muscle Hypertrophy
Muscle hypertrophy is defined as the muscle growth together with an increase in the size of muscle cells. It occurs as a result of a strength training program, not an aerobic training program, like the one undertaken by the student.
Effect of fast twitch/slow twitch muscle fibres
There are two types of muscle fibres: fast-twitch and slow-twitch.
Fast twitch fibres contract quickly and release energy rapidly but fatigue quickly, due to the anaerobic energy system in action. These are recruited in explosive type activities such as weight-lifting and sprinting.
Slow-twitch fibres contract slowly and release energy gradually as it is required by the body, using oxygen to generate energy and therefore resistant to fatigue. They do not have the power of fast-twitch fibres. When the body is participating in steady-state activities such as jogging and swimming, the body uses these fibres.
From the 6 week aerobic training program, the body would be mainly using slow-twitch fibres, so the adaptations would mainly affect that fibre. As a result the slow twitch fibres would undergo hypertrophy, have an increased capillary supply to improve gaseous exchange and increased number and size of mitochondria enabling more energy to be produced.
Part C
Motivation would play an important part in achieving optimal improvement. Comment on this statement and recommend ways in which you could motivate the student.
Motivation is defined as an internal state that activates, directs and sustains behaviour towards achieving a particular goal. I agree with the statement, ‘Motivation plays an important part in achieving optimal improvement.’
Motivation is the drive towards a goal and greatly influences the amount of interest and effort an athlete gives to a task. Without motivation, individuals may not attend all training sessions, would not train with full intensity and not perform at the highest standards they are capable of. This can bring down the effect of training on improved performance, as optimal improvement cannot be reached without the individuals full effort and participation. An example of how important motivation is in optimal improved performance is swimmers who have to attend training sessions on most mornings and afternoons of the week. Without the motivation, they will train less often, apply less effort or miss training sessions. This will lead to lower levels of fitness and skill, decreasing their optimal improvement in their performance that they have the capability of meeting and resulting in a decreased performance at the upcoming swim meets.
Motivation can be effected by types of reinforcement an athlete receives. Reinforcement is the reward that encourages athletes to continually put the effort in while training and performing. It can be categorised as positive or negative motivation and intrinsic and extrinsic motivation.
Positive motivation is the recognition, praise and reward of good performances. The athlete is motivated to reproduce this performance to receive the rewards. This type of motivation can come in the form of self reinforcement and/or reinforcement by others (coach, family, friends, spectators, media), as well as incentives, personal progress charts, recognising achievements, handling mistakes constructively and developing challenges.
Negative motivation occurs when athletes improve their performance out of the fear of the consequences of not performing to expectations. Eg) dropping to a lower grade team. Generally, positive motivation is more effective as it results in higher levels of improvement and the gains last longer. Negative motivation can cause destruction in the player’s confidence, causing them to play it safe, initiative, leading to indecisiveness and self-belief.
Motivation can also be affected by intrinsic and extrinsic factors.
Intrinsic forms of motivation come from within the individual. It is self-sustaining motivation that encourages the individual to achieve because they enjoy the activity and performing the movements. It drives the individual to succeed, accomplish and perform in order to gain the satisfaction of doing your best and achieving competence. It is self-reinforcing. Eg) taking part in a running event, knowing you won’t win. The desire to finish provides satisfaction of accomplishment.
Extrinsic forms of motivation are associated with factors outside the individual such as material reinforcement. These external forms of material reinforcement include money, trophies and recognition. This motivation focuses on the product or what can be gained from performing. Generally, intrinsic motivation is more effective, as it is self-reinforcement and the athlete doesn’t rely on outside sources. It is more encouraging.
The student who is undertaking the 6 week training program needs motivation to continue to put in the effort and participation to see optimal improvements in her fitness levels.
One way in which motivation could be achieved is to base the exercises around what sport and activities she enjoys doing. She said she enjoys playing netball and touch football so by improving skills and performance in these sports; she will be motivated to accomplish things and become competent in the activities. This is a form of intrinsic motivation as it is self-reinforcing to succeed, accomplish and perform.
By tracking her improvements along the 6 weeks, the student will feel motivated to continue reproducing the performance levels she is in order to keep improving and gaining praise and recognition for her achievements. This could be done through personal progress charts, to track her fitness levels through aspects such as heart rate, VO2 max and stroke volume. This is a form of positive motivation as the student is motivated to keep performing well to receive the rewards.
Recognising these achievements such as progress in fitness levels is another way to motivate the student. Through recognition and praise from trainer, friends, family and even spectators in her weekend netball games, she will continue to put in the effort and participation to see optimal improvements in her performance. This is another example of positive motivation.
Finally, by setting challenges during training such as completing the circuit in a faster time, or getting 10 goals for netball practise, the student is motivated to continually put in the effort. This is an example of positive motivation.
Bibliography
- PDHPE ‘Application and Inquiry’ Textbook HSC Course; Page 95, 107-112, 115-116.
- Outcomes 2 Textbook; Page 174-180.
