TOPIC 3 : TYPES OF PHYSICAL FITNESS TRAINING

INTRODUCTION Training means a process of preparation and training by the athlete to achieve high physical fitness and skill level. Athlete's excellence in the field of sports or game would only be achieved from the result of physical training that is systematic, organized and exercised in accordance with training phases and also high discipline. Coach and athlete should understand comprehensively how a preparation scheme to contest is implemented. Without communication, cooperation and full commitments from the coach and athlete, then it will be difficult for both sides in achieving the goals as planned earlier of the season or year. Training is a process which combines the aspects of physiology, biochemistry, psychology, social and training methods that had been determined which promises efficacy by the athlete who had undergone the training process. Coach should always do assessment to ensure that the training given is quality training, know the athlete reaction towards training and further can develop a more effective and quality training programme for the future training programme planning. Coach need to know the scientific approach to ensure that the training programme formed was based on the wanted objective. Theory and training method is one very wide field. Knowledge in the field of science can help a coach to be more effective in improving or increasing the efficacy of his training. Training principle reflects the complex process of combination while knowledge on training factors help coach in understanding of the role played by each training factor based on the criteria and sports specification and particular event. Training programme planned must consider on the factors of participants age, ability and quality of the involved individual because not all athletes own the same ability or capability. Coach ability in planning suitable and effective programme would be able to assist him in providing enough training to ensure the athlete achieve maximum performance level in the wanted time frame. Training programme also need a consideration on the factor of recovery or rest between training times to ensure performance improvement continuum. OBJECTIVE By the end of this topic, you should be able to: 1. differentiate the types of aerobic and anaerobic training; 2. handle a systematic physical fitness training; 3. elaborate the types of physical fitness training; 4. plan a physical fitness training programme.

TYPES OF PHYSICAL FITNESS TRAINING

OBJECTIVE OF TRAINING

ANAEROBIC TRAINING Without Oxygen High Intensity Training Frequency

AEROBIC TRAINING Need Oxygen Build Fitness Intensity Percentage

MIND MAP

3.1

OBJECTIVE OF TRAINING

To achieve the main purpose of training that is the increasing on skill level and performance, a few general training objectives must be reached first. Among those goals is:

1. Formation or Increase of Various Physical Aspect

Comprehensive formation of fitness such as in increasing the strength endurance, speed, flexibility and high coordination level. 2. Formation of Specific Physical Need for Certain Sports Form and increase: relative strength and supposedly, muscle composition and elasticity, specific strength in sports or particular event, movement and reaction time and coordination and tenderness. As a result from this training, it will enable the athlete to do all type of movements based on certain sports smoothly and nicely. 3. Technical Factor Technical aspect cover the formation of doing all the technical action properly, improve basic technique rational with speed supposedly and doing specific skill with various conditions, improve the act technique in certain sports and confidence of doing all type of movement in general or specific. 4. Tactical Factor

Learn and increase strategy in sports and game by the way of studying the tactic used by the opponents that would be faced, diversify suitable tactic with athlete's ability, improve tactic and diversify the chosen tactic, build new or other strategy to face opponent in the future. 5. Psychology Aspect Preparation from the psychological aspect is also necessary to improve performance. Training from the psychological aspect is important to increase discipline, perseverance, spirit fight, confidence and seriousness. Coach should determine the psychological aspect that would be made at every phases of the periodization training. 6. Ability and Efficiency of Team In team sports, team preparation is the main objective of each coach. The team being shaped should be balanced from all aspect of physical, tactical and strategy. Every member of the team must be applied with cooperative spirit and move together in a steady team. Special role for each member and planning being made should be made and based on team's requirement. 7. Health Factor Athletes health is a matter of great importance. Perfect healthy level can be achieved through health screening in term, correlation between training intensity and the correct athlete's ability, heavy work modification to light, training only given to athlete who is really already being healthy from ill or injury and ensure on the necessary development.

8. Avoid Injuries from Happening

Take all safety steps to avoid injury by the way of increasing to a higher tenderness or flexibility than those needed when doing a movement, muscle stretch, tendon and ligament especially during the initial phase for athlete who has just started building strength and muscle flexibility so that when there happens to be a mistake in a movement, it would be able to reduce the risk of injury.

9. Theory Knowledge Training can enhance athletes knowledge on basis psychology and physiology training, planning, nutrition and recovery. Discussion between athlete-coach, athlete-opponent and athlete-teammates should be organized to get the comprehension and agreement in achieving the prescribed goals. For certain sports, there were more specific objectives based on the needs of that sports. The above mentioned objectives were only a few general objective which is need to be achieved in training, as proposed by Ozolin (1971) which states that the main thing should be formed is the general endurance and followed by the more specific or anaerobic endurance. 3.2 ANAEROBIC TRAINING

3.2.1 Without Oxygen

Anaerobic training is a type of training done at high intensity. This training does not require oxygen. Body would use the ever ready energy occurs in the body system. This is due to the blood circulation system that cannot oxygenate to the required cells within the span of particular time. Anaerobic training is also a training method which is able to increase the anaerobic capacity namely the capacity to work efficiently and effectively without oxygen. This training helps to increase body capacity to reproduce ATP quickly during rest between works. Among the training objective of this anaerobic training is to increase the components of healthiness: (i) Speed (ii) Muscle strength (iii) Muscle endurance (iv) Power (v) Agility Among the exercises often being used and classified under the anaerobic training method is: (i) Middle and short distance interval training (ii) Repeat acceleration training (iii) Plyometric training 3.2.1.1 Interval Training (Middle and Short Distance) In contrast with long distance interval training, this training emphasize on body capacity to work anaerobically. Interval rest between repetition and set give opportunity to the muscle to reproduce ATP and delay fatigue phase. Body can work in a longer period of time and muscular efficiency for ATP reproduction increase. This training is very suitable to be applied to almost all type of game like football, hockey, rugby, badminton and sepak takraw. It is suggested that this training being introduced in middle of the season during the specific preparation until the end of the season. The ratio work intervals to the rest interval are among 1:2 for medium length to 1:3, 1:4 and 1:5 for closer distance. Example of medium distance interval training prescription: 4x400 metre x 3 sets @ 70 seconds (1:2). Example of short distance interval training: 6 x 80 metres x 4 sets @ 10 seconds (1:4).

3.2.1.2 Repeat Acceleration Training

Repeat acceleration training is acceleration training intervened with rest interval aiming to increase the speed. In contrasts with interval training, this training needs the athlete to speed off with a maximum intensity in closer distance, usually 60 metres or less. After every repetition, the athlete would be having enough active rest, which is until the pulse rate is reduce to 120 beats per minute or less before starting the subsequence repetition. This training is control by the athletes pulse rate and best running time being recorded. The training must be laid off when the time being recorded is far off the target time or pulse rate is exceeding the maximum pulse rate, which ever comes first. 3.2.1.3 Plyometric Training Plyometric training is one of the newly introduced training methods in United States in the early 90s. Derived from the Greece word, 'plio' means 'more' or 'increase' and 'metric' means distance. Fred Wilt

translates plyometric as a training which produces excess isometric muscular movement that had resulted stretch reflex in muscle. Today, plyometric is being referred as a training that uses the movement of muscles to react on burden and generate power or explosive strength. Plyometric training is only to be applied after the athlete has achieved optimum or enough strength level to avoid injury especially onto the tendon and ligament. This training is done at the end of specific preparation phase until the phase of pre competition. This training main objective is to increase power and explosive strength and could be made by using own body weight or equipment such as various height box and medicine ball. Example of plyometric training by using own body weight: (i) High knee running (ii) Bounding (iii) Butt kick running (iv) Skip (v) Single leg hop Example of plyometric training by using medicine ball: (i) Throw the ball at chest level using one hand in pairs. (ii) Throw the ball at chest level using both hands in pairs. (iii) Throw the ball from above the head in pairs. (iv) Throw the ball over the head facing back to back in pairs. Example of plyometric training by using various height boxes: (i) Arrange various height boxes in a circuit. (ii) Distance between one box to another box is about 10 metres. (iii) The athlete run in the circuit by going up onto the box and jumped down from it as fast as possible. (iv) Number of repetition depends on the prescription given. Other than the equipment mentioned above, this training may also be made by using fence and long bench.

3.2.2

High Intensity

Intensity is a function of nerve impulse strength needed in training. Stimulus strength depends on the work load, speed / movement speed, rest interval variation between repetitions. The important element in intensity is the psychological obstacle during training. Intensity is not just being decided by the task being done by muscle but also the involvement of central nervous system (CNS) when training. High intensity training produces a quick training effect but body adaptation is unstable and also inconsistent achievement. High intensity training in long time period will increase high energy consumption and this will increase pressure to athletes central nervous system and psychology. High intensity usually is being used during the competition phase that is around 70-100% from the current training number. Intensity level can be measured based on the types of training. Training which involves speed can be measured in metre/second (m/s) or

rate/minute doing activity. Training with obstacles is measured using kg or kgm. Team sports are measured from the game rhythm. Training intensity differ depending on sort of game. Sports event example which required high intensity are such as sprint 100m, that is in a short range which required high velocity. As such, maximum velocity should be 105%. Other way to assess or measure intensity is based on the energy system. According to the classification (Farfel 1960, Astrand and Saltin 1961, Margaria 1963 and also Matthews and Fox 1971) it is suitable for sports bicycle. Table 3.1 shows the intensity classification based on pulse rate (Nikiforov 1974) and Table 3.2 showing example on how the intensity level is being used.

Table 3.1: Intensity Classification Based on Pulse Rate Zone 1 2 3 4 Types of Intensity Low Medium High Maximum Pulse Rate/Min 120-150 150-170 170-185 >185

Table 3.2: Five Zone for Sports of Cycling Zon e 1 2 3 4 5 Intensity Level Over Maximum Maximum Sub-maximum Medium Low Energy Productio n ATP-PC ATPPC+LA LA + Aerobic Aerobic Aerobic Anaerobi c (%) 100-95 90-80 70-(40-30) (40-30)-10 5 Aerobic (%) 0-5 10-20 30-(60-70) (60-70)-90 95

Time 1-15 s 15-50 s 1-6 m 6-30 m More than 30m

Zone 1 Need high intensity in short time period (15 seconds) and anaerobic energy is needed. Need high movement frequency in short time period. A specific sport for this part is such as the 100m. Zone 2 Activity being done for a period of 15-50 seconds, for example the event 200m, 400m, 100m swimming. The velocity and intensity is at maximum. When an activity is being conducted for more than 60 seconds, speed could not be sustained. Cardio respiratory system is short of time for adaptation with activity being done. A lot of energy is obtained from the

ATP-PC. Oxygen not contributing much into energy generated during a run. Zone 3 It is also known as the sub maximum zone. This activity is conducted between 1-6 minutes where speed and endurance are of equally essential such as event 400 metres swimming, kayaking, 1500 metres and 1003000 metre speed skating. Drastic change psychologically such as the pulse rate increases to 200 bpm and maximum blood pressure 100mm / Hg. If that activity is more than 6 minutes, the athlete will experience insufficient oxygen, lactic acid will increase. When there are too many lactic acid, exceeding normal level, acidosis will happen. For the experienced athlete, they can control running rhythm. After the first minute, presence of oxygen will produce energy to continue the run to follow the athlete's ability of aerobic system. Acceleration also requires maximum energy. Acceleration also requires maximum energy generated by anaerobic glycolysis. Zone 4 This is also known as medium intensity. This period time of activity is until 30 minutes. Involved events are such as the 800 metres and 1500 metres swim, 5000 and 10000 running cross country skiing, walking and long distance event. Both energy systems are used but the more dominant is the aerobic energy system (more than 90%). Zone 5 Involving activity with low intensity but uses more time and energy such as the event of marathon, 50km cross country skiing, walking 20 and 50km, and road cycling event. Activity which took a longer duration would causes the athlete experiencing hypoglycaemia which could reduce the central nervous system (CNS) efficiency. The recovery of these events is also late, which takes between 2-3 weeks. This is also one of the reasons why the athlete does not take part in a lot of competition in a year (3-5 times only). Zone two and three is of good intensity level, balanced energy distribution and this is one of the factors which brought to athlete's success. During training, athlete is exposed to various intensities. Body adaptation with intensity will determine the effectiveness of training. Based on the pulse rate, a coach can detect and monitor the program of intensity necessity. 3.2.3 Training Frequency Training frequency is depends on the amount of training in daily, weekly and monthly. Frequency of an activity conducted will bring a better effect. Apart from that, it also depends on the high or low of its intensity level. If high intensity, the frequency must be lessen so that it does not hurt the muscle.

Training frequency is also referred to as a relationship stated between working hours and rehabilitation phase during training. Lack of training frequency will result in the lacking of training impact. Balanced training frequency will produce an optimal ratio achievement between training session and rehabilitation session. Rest interval that had been planned depends directly between intensity and time period of each training session. A session which exceeded the sub maximum needs a longer rest interval to allow recovery to take place. Low intensity training needs a shorter rest interval. It is proposed to form endurance, optimal frequency should be in the ratio 2 : 1-1 : 1. The first figure refers to the training time and second figure referring to interval time. Table 3.3 refers to the level of endurance training and Table 3.4 referring to strength training level. Table 3.3: Level of Endurance Training Level of Endurance Training Optimal Intensity Stimuli Frequency Ratio 2 : 1-1 : 1 1 : 3-1 : 6

Table 3.4: Strength Training Level Strength Training Level Maximum Rest Interval 2 5 minutes

Exercise 3.1 What do you understand of anaerobic training? Does it require oxygen? How is the intensity of training being measured? What is the result or effect which occurred if training frequency is less? AEROBIC TRAINING

3.3

3.3.1 Need Oxygen

Aerobic training is a training which uses energy supplied by body by using the oxygen. This training requires energy continuum. If blood does not get enough oxygen supply, body will start to feel tired because the fuel in body cannot produce energy otherwise there is enough oxygen. Aerobic training can be used to increase fitness. This training should be done according to the athlete's ability. Among the aerobic training methods that are frequently being used in sports training is: (i) Long Slow Distance training (ii) Fartlek Training (iii) Long Distance Interval Training 3.3.1.1 Long Slow Distance Training This training is one of the training often practiced by marathon runner or long distance runner. Very suitable to its name, this training gives emphasis to running time period and is not the speed. The longer time of period one is able to run continuously, the better its impact on cardiovascular system. This training main objective is to increase cardiovascular endurance. Proposed speed is between two to three metre a second (2-3 m/s) and being introduced in early season of general preparation phase for all sort of game. 3.3.1.2 Fartlek Training Fartlek training was introduced at Sweden which means 'speed play' namely various training speed. This training is normally held at outside area with irregular land surface state. Apart from enhancing the ability of cardiovascular endurance, this training is also able to enhance the capability of muscle's resistance. This training could be perceived as informal interval training and is being introduced at the end of the season general preparation until early season of specific preparation. This training can understand more through the example below for a training session: (i) Fast walk for five minutes. (ii) Slow jog for 10 minutes. (iii) Speed off with 70% of maximum speed for 30 seconds. (iv) Slow walk for three minutes. (v) Striding for 2 minutes. (vi) Slow jog for eight minutes. (vii) Speed off with 80% of maximum speed for 20 seconds. (viii) Running with 60% of maximum speed for two minutes. 3.3.1.3 Long Distance Interval Training The first introduced interval training in Germany by Dr. Woldmar Gerschler and Hans Reindell in the early 30s is one scientific training method which possesses work interval and rest interval. This method is commonly used in athletic training and swimming training. Interval training is regarded as among the best method and is commonly being introduced by end of the season of general preparation and more frequently used in specific preparation season. For the long distance interval training, ratio of the work interval to rest interval is between 1:1/2 to 1:1 depends on the length of running distance or time taken to end a run. Example was as follows: (i) Time of running = 10 minutes (ii) Time of resting = 5 minutes

(iii) (iv) (v) (vi)

Ratio of work interval to rest interval = 1:1/2 Time of running = 3 minutes Time of resting = 3 minutes Ration of work interval to rest interval = 1:1

Proposed repetition are between 2 to 3 repetitions for farther distance and between 3 to 4 repetitions for distance less than 800 metres for a run (repetition). Meanwhile, the total sets proposed is similar of the total repetition, and rest between sets are decided by the rate of the beating of the pulse that is when the pulse rate is reduced to 120 beats per minute, then only starts the second set. Prescription for interval training may be written as follows: 3 x 1500 metres x 2 sets @ 8 minutes (1:1/2), meaning 3 repetitions of running with a distance of 1500 metres in each run, made within 2 sets, with work interval for 8 minutes for each run and rest interval for 4 minutes. Doing work time and recovery time/rest is based on the activity as follows: Activity < than 30 seconds 1:3 Activity > than 30 seconds 1:2 Activity > than 2 minutes 1:1/2 3.3.2 Build Fitness Physical fitness means individual capability to carry out its task and daily responsibility intensely and rebound, without fast exhaustion, other than also having the potential to enjoy his free time for recreation and still have the energy to face emergency challenge should it occurs. There were some training methods to build and increase aerobic fitness. Among them were the circuit training, interval training, aerobics and rhythmic exercise training. 3.3.2.1 Circuit Training This training is where the activities were carried out one by one continuously. The exercises involve whole member of the body and need to be carried out in the length of time not less than 15 minutes. 3.3.2.2 Interval Training Anaerobic system will be benefiting notably with this training method. It contains exercise sessions/ work/training alternately with interval. Often this method is utilized for running training, swimming and cycling.

3.3.2.3 Aerobics (Aerobics Dance)

One of the most popular ways of exercise nowadays by the womenfolk. Practice movements of calisthenics keeping in time with lively music. Aerobic principle is being maintained so that optimum effect can be obtained. 3.3.2.4 Rhythmic Exercise Training Training which contain the activity of walking, jogging, and running alternately with calisthenics exercises and is being worked continuously. Its intensity rate is up to the individual.

Proposed circuit exercises:- The exercises chosen must be good enough which can produce a balanced programme for all muscles group. Distance for one round is 150-200 metres. Table 3.5 showing the comparison between anaerobic training and aerobic training, while Table 3.6 shows the time period each training will end and level of energy used.

Table 3.5: Comparison Between Anaerobic Training and Aerobic Training Anaerobic Training Alactic Anaerobic Lactic Anaerobic (ATP-PC System) (Lactic Acid System) High intensity High intensity activity less than 10 activity from 10 seconds. seconds to 1 minute. Sources of energy from the ATP-PC storage in muscle cells. This system could be trained by arranging the alternation between maximum work interval and full rest interval. Training intensity is 100% Work done with maximum intensity and rest until pulse rate revert to 120 pulses one minute. Work done is usually less than 10 seconds. Sources of energy through the anaerobic glycolysis. This system can be trained with arrangement by alternating between the work intervals with rest interval. Exercise intensity at levels 80% - 90% maximum capacity. Work interval 10 seconds. Rest interval 30 to 50 seconds. Work interval 40 seconds. Rest interval 80 to 100 seconds. Work interval and Aerobic Training Oxygen System Low intensity activity in longer duration of time (more than 3 minutes) Sources of energy through the carbohydrate and fat. To seek aerobic training effect. Activity should proceed for at least 20 minutes. Work intensity is between 40 70% of maximum ability.

Lactic threshold level is achieved once lactic acid began to gather.

rest interval depends on the distance of the work. This activity produces lactic acid, hence rest is needed (active rest).

Slow down lactic acid presence other than acquire abundant energy through decomposition of lactic acid into energy.

Figure 3.6: Time period each training will end and level of energy used Source: http://www.alpineontario.ca/dryland/DE Aerobic.pdf Physical activity made by using the ATP-PC system is speedier from anaerobic. Example: Swimming to save own self from being eaten by the shark. This graph shows the time period each training will end and level of energy used. 3.3.3 Intensity Percentage Training intensity goes together with volume and training density where it was one of the most important components in training. It refers to qualitative component which work perpetrated in specific term. As such, more work/burden made higher its intensity. Intensity level can be measured based on the types of training. Intensity percentage also can be measured based on the types of training, training frequency and phases division. There are 3 phases as follows: (i) Preparation Phase (60%-75%) (ii) Pre Competition Phase (75%-90%) (iii) Competition Phase (90%-100%)

Table 3.7: Shows the Intensity Percentage Fitness Level Maximum Pulse Rate Percentage VO2 Max Percentage Low 50 28 60 42 66 50 70 56 Medium 74 60 77 65 81 70 High 85 75 88 80 Very High 90 83 92 85 100 100

Table 3.8: Suggested Intensity Training Suggested Intensity Training Intensity (I) Method 60 90% Maximum Pulse Rate 50 85% VO2 Max 50 85% MET S50 85% Storage Pulse Rate (Carvonen Formula) 12 16 Rating of Perceived Exertion (RPE) 35 RPE Exercise 3.2

physical activity or fitness? SUMMARY For the purpose of enhancing physical fitness to the optimum level, an athlete and the coach should plan and comply with the training programme which is based on the physical capability of that athlete. Program planning of physical training is systematically performed, involving physiology aspects, psychology, tactic, technique and knowledge of injury in sports. Failure in involving those aspects will affect the athletes performance overall. Due to this, coach and athlete should be having a deep knowledge in planning and run physical fitness training programme.

1. If blood does not get enough oxygen supply, what will happen? 2. What benefit you will get if your body is fit? 3. Do we need to increase our pulse rate percent before committing