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Application Of Biophysical Principles To Training

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Brenna Farrelly

on 28 September 2012

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Transcript of Application Of Biophysical Principles To Training

Application of Biophysical Principles to Training for Physical Activity In this 8 week training program I have used many biophysical principles. This presentation will run you through the methods of training I have used and how they can impact the body when in training to reach a desired outcome. In this case the outcome I want to achieve is at least 8.5 on the beep test and 40 press ups for Navy Fit. I will also explain the exercise physiology for the methods of training that worked well for me and for ones that didn't work so much. Methods of training Increasing lung capacity Increasing muscle endurance Other Flexibility Speed and Agility Continuous Interval Fartlek Weight Core Plyometrics Fartlek training Fartlek Training (For a session involving sprinting diagonals and walking in Gym 1) Resistance Training (For a session involving boxing, press ups and medicine ball exercises) Specificity ~ This session was targeting the triceps, biceps and pectorals as well as the core which meant improving the muscles to be used to do press ups in the final Navy Fit test.
Progressive overload ~ To push the body I would suggest either extending the time at each station to 4 minutes or shortening to 1:30 and allowing no rest.
Rest ~ Rest was taken when each individual needed it for as long as needed.
Time ~ Each activity was 3 minutes long before moving onto the next activity.
Frequency ~ 1 circuit in a typical physical education session.
Intensity ~ For this session we were told to go as hard as we possibly could and rest when we started lacking.
Type ~ This was a resistance circuit.

We participated in this training session to improve muscular endurance and strength.
It was a short-term exercise at a moderately high intensity (about75%) which meant we were using the anaerobic system.
The main sports psychology strategy I used in this session was goal setting. One of the components of the circuit was a prone hold and because I knew I had 3 minutes I decided to go for 1:30 straight and then rest. Kaitlin was timing near me and she kept reminding me of the the time so I knew how well I was doing and kept it up for the full 1:30. I found that this method of training worked well for me because it was enjoyable yet challenging and specific to our Navy Fit test. Continuous Training (For a session of running around the river and running back.) Specificity ~ This exercise was working the quadriceps, hamstrings and gastroc nemius on both legs which are specific to running in the Navy Fit test.
Progressive Overload ~ For this type of training it is good to add one minute to your run each way about every week.
Rest ~ This training session involved no rest because even if you stopped running you still had to jog or walk.
Time ~ For my group we were told to run for 6minutes 30seconds and then run back.
Frequency ~ This was one run in the session and continuous training for our Navy Fit test should be done just once or twice a week.
Intensity ~ This is low intensity but the aim was to get back in less time than it took to run out meaning that we would have had to increase our intensity slightly to get back faster.
Type ~ This was a continuous training session.

The point of this training session was to increase lung capacity and work the muscles of our legs.
In total the session for me lasted just under 13 minutes and was using the aerobic energy system. Because I was working at a lower intensity my heart rate was not very high but still higher than my resting heart rate.
In this continuous session I mainly used positive self talk while I was running. I reminded myself to appreciate the aching in my legs because it meant that I was helping improve the muscles, such as the quadriceps, and was getting me towards having more toned legs which is a bonus. I also used a personal mantra at times. Each footstep would coincide with myself thinking "Run. Strong. Live. Long."
I enjoy continuous training for the most part and I enjoyed this one particularly because it's one I can do (and have been doing) at home. When I start getting comfortable with my run I will lengthen the amount of time I'm running out for, i.e. 11:30 to 12:30. Specificity ~ Constantly sprinting and turning at corners which worked the .... which will be used to turn when doing the beep test.
Progressive Overload ~ Instead of walking along the sides I would recommend a light jog to test the body's limits.
Rest ~ There was no rest until the end of the allotted time, meaning I started to lag a bit nearer them end from tiredness. However the walks meant it was easier to sprint each diagonal.
Time ~ We were running/walking for 5 minutes straight.
Frequency ~ This session was quite short (5mins) but in training for the Navy Fit test, Fartlek training can be done 2-3 times a week.
Intensity ~ For this session while sprinting we were working at about 80-85% intensity then bringing to down to about 55% while walking.
Type ~ This was a Fartlek session.

The purpose of this training session was to get the body used to working at different intensities and to improve muscular power which would help with sprinting in the beep test.
The energy system used in this session was anaerobic since we would sprint our fastest diagonally and then walk along the edges to give our body a slight rest before going again.
I found it hard to use sports psychology in this session because I had stitch which made me want to stop but I just had to keep telling myself that I was determined to do better in the final Navy Fit test which was a form of positive self talk. Another thing that helped was remembering Miss Smith saying that there would be no improvements if I didn't work at the right intensity.
I think that this method of training worked well in getting me prepared for the beep test since it involved so much sprinting. At the end of the session I felt like I had done well because I was sweaty and short of breath. Flexibility (For a session involving yoga to target the legs and core.) Specificity ~ This training session was a relaxing session where we worked on our hip flexors, quadriceps, hamstrings and abdominals through yoga.
Progressive Overload ~ There was little to no progressive overload for this session. One way to incorporate it could be to extend the time holding certain positions like a plank for longer since they are increasing muscular strength and endurance.
Rest ~ I found that the flexibility session as a whole was quite restful as the majority of the time was spent on the ground. It gave a good break from the more rigorous sessions.
Time ~ This was about 1 and a half rounds of this training since that was what fit in with the session.
Frequency ~ It is recommended that only one flexibility session be done each week if training for something as physically challenging as Navy Fit.
Intensity ~ This method of training is very low intensity, barely rising above our resting heart rate.
Type ~ This training session was flexibility, sometimes referred to as calisthetics.

The purpose of this training session was to work the muscles that are harder to target with regular training like the adductors at the thigh. Because this was a low intensity training session it does not particularly fit into any of the energy systems. However it was a long and relaxing session.
At times I found myself slipping into boredom with the slow pace of calisthetics and had to remind myself that I was targeting those muscles specific to the turn in the beep test. It did start to get painful after a bit so I just kept thinking "Love the burn!"
All in all however, I found that flexibility did not work for me in training for Navy Fit over the past 8 weeks. The low intensity made me feel like I wasn't doing hard work which in turn made me feel like there would be no results. Therefore I would not personally recommend a flexibility training session to someone who was working towards achieving in the Navy Fit test. Highlighted above are the main muscles to be used in the beep test and push ups for Navy Fit. Conclusion In this 8 week training program I participated in many training sessions, inside and outside of school, in an attempt to improve my fitness and result in the Navy Fit test. We used the biophysical principles as part of this program and looked at how they impacted on our training. In the pre-test I scored 7.4 on the beep test and 10 press ups, in the mid-test I got 8.2 on the beep test and 19 press ups and in the post-test I scored 9.2 on the beep test and 40 press ups. I am incredibly proud of my improvements over the 8 weeks and it has motivated me to keep going with my fitness sessions.
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