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Aerobic and Anaerobic exercise & training.

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on 26 February 2014

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Transcript of Aerobic and Anaerobic exercise & training.

Aerobic and Anaerobic exercise & training.
Aerobic exercise
The body is working with the presence of oxygen.
Can be developed through continuous, steady state training.
Long periods of exercise - 20min to 2 hours
Intensity = 60-80%
Circuit Training
(Anaerobic)
DEFINITION: Series of exercises involving repetition.
Effective training = no muscle group worked one after another.
Example exercises - squats, press ups etc.
Circuits can also be used to develop skills.
Weight/Resistance training.
(Anaerobic)
Strength development
Involves a number of resistance and reps.

Continuous training.
(Aerobic)
Endurance based training.
Activities such as swimming and jogging.
Low intensity
20min - 2 hours
Starter:
Q: Identify ways you may reduce risk in OAA activities (5)

Anaerobic exercise
Plyometrics
(Anaerobic)
Improves dynamic strength or power
Improves the speed in which the muscle shortens.
Examples of exercise - bounding & hopping
Flexibility training.
Stretching of the muscles.
Enables a greater range of movement.
Can improve speed
Reduces risk of injury.
Fartlek training.
(Aerobic and Anaerobic)
Endurance activity
Speed = anaerobic
Varied intensity
Describe what is meant by aerobic and anaerobic exercise and give practical examples. (4 marks)
Q:
Aerobic
Working with oxygen
Continuous training
Aerobics, swimming, jogging
Low intensity (20min-2hours)
60-80% HR
Anaerobic
Without oxygen
High intensity
Short periods of time.
Interval Training
(Aerobic and Anaerobic)
Intervals of work and rest.
Slower intervals = suitable for sports such as hockey
Short intense intervals = anaerobic
1. Describe four ways in which continuous training can
improve performance in physical activities. (4 marks)


Q:
ANSWER to Q1:
1 Improves fitness/stamina/(cv)endurance/you can keep
going/increases energy levels
2. Can assist weight control/weight loss
3 Decrease in fatigue/less need for rest
4 Increase tolerance to lactic acid
5 Emulates/duplicates the ‘real game’ situation/prepares for competition
6 Reduces resting heart rate
7 Increases heart efficiency/or adaptations identified (other
than reducing resting heart rate)
8 Improved efficiency of vascular shunt
9 Increases lung efficiency/better use of O2/or adaptations identified
10 Increases muscular efficiency or adaptations identified
11 Reduces blood pressure
12 Reduces risk of health problems/or examples of these problems
2. Plyometrics and weight training are two methods of exercising. Describe both methods. (6 marks)
6 marks from:
4 marks sub-max for Plyometrics
1. Plyometrics involves bounding/hopping / jumping/depth jumping
2. When the athlete jumps onto and off boxes
3. Muscles have to work concentrically (jumping up)
4. (and) eccentrically (landing)
5. Usually working the leg muscles
6. Important that the muscles are warmed and stretched before attempting this type of training
7. This type of training is very strenuous on the muscles / joints

4 marks sub-max for weight training
8. This involves lifting (different) weights
9. Can involve machines or free weights
10. Weights provides resistance/makes you work hard
11. Involves repetitions/sets
12. Important that a warm up takes place (if not given for plyometrics)
13. Targets specific muscle groups
14. Is a type of interval training/enables recovery / mainly anaerobic
15. This type of training is very strenuous on the muscles and joints (if not given for plyometrics)
HOMEWORK:
Write out and complete the following questions
;
1. Flexibility and resistance training are methods of training. Describe both methods of training. (6)
2. Explain using practical examples how a healthy, active lifestyle can maintain and develop the health of muscles. (5)
3. Describe the possible pathways of involvement in physical activities. (6)
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