Section One – The Fitness Requirements Of Different ...



Unit 4

Fitness Training and Programming

Learner Resource Pack

Section One – The Fitness Requirements Of Different Sporting Activities

Part 1.1: Components of physical fitness

|Component of Physical Fitness |Definition |

|Aerobic endurance |The ability of the body to exercise for prolonged periods of time without|

| |getting tired. |

|Muscular strength |The maximum amount of force a muscle can exert. |

| | |

|Muscular endurance |The ability of muscles to keep contracting without getting tired. |

| | |

|Flexibility |The range of movement available at t joint or series of joints. |

| | |

|Speed |The ability to move the whole body or a body part quickly, e.g. running |

| |fast or hitting fast balls. |

|Power |The ability to exert force at speed. |

| | |

| | |

|Body composition |The percentage of body weight that is fat. |

| | |

| | |

Part 1.2: Components of skill-related fitness

|Component of skill related fitness |Definition |

|Speed |The ability to move the whole body or a body part quickly, e.g. running |

| |fast or hitting fast balls. |

|Agility |The ability to perform a series of explosive power movements in rapid |

| |succession in different directions. |

|Balance |An ability to know where our body is in relation to our environment and |

| |to maintain a desired position. |

|Co-ordination |The ability to link the above listed components so that effective |

| |movements are achieved. |

|Power |The ability to exert force at speed. |

| | |

| | |

|Reaction time |The time taken to physically react to a situation. |

| | |

Section Two – Methods Of Physical Fitness Training

Part 2.1: Warming up and cooling down

Warm up

Functions of a warm up

There are three main functions of a warm up:

1. To prepare the body physically for exercise

2. To prepare mentally for exercise

3. To prevent injury

Components of a warm up

The warm up should include four components:

1. Mobility exercises

2. Pulse raising activities

3. Stretches

4. Sport/activity specific movements

1. Mobility exercises

Mobility exercises prepare the joints for exercise. The lubricating fluid (synovial fluid) inside the joints increases in temperature when the joints are mobilised. This enables the joints to move more freely. All joints that will be used in the exercise to follow should be mobilised.

Examples of mobility exercises include:

• Neck turns

• Arm circles

• Shoulder circles

• Upper body twists

• Bicep curls

• Hip circles

• Knee lifts

• Squats

2. Pulse raising activities

Pulse raising activities prepare the cardiovascular system (heart and lungs) for exercise. These activities should use large muscle groups.

Examples of pulse raising activities include:

• Walking

• Marching

• Jogging

• Skipping

• Side steps

It is possible to combine mobility and pulse raising exercises in a warm up. For example walking and jogging mobilise the hip, knees and ankles. It is also possible to perform mobility and pulse raising activities using a ball.

Stretches

Stretches prepare the muscles for exercise. Stretching the muscles prior to exercise helps to prevent injury.

Each stretch should be held for between 8-10 seconds, and the stretch should be static. Static stretching is where a muscle is taken to the end of its normal range of movement and held without bouncing. The stretch should be sufficient to feel a mild tension in the muscle (see section on flexibility).

It is important the muscles are warm before stretching, so stretching should always follow the pulse raiser. All muscles that are used in the main activity should be stretched.

Sport/activity specific movements

Sport/activity specific activities use the skills required in the main activity. The purpose of these exercises is to prepare the body for the movement patterns used in the session. For example, in football dribbling skills, turning and passing could be included.

In an exercise class such as aerobics this phase of the warm up will involve a second pulse raiser to gradually increase the heart rate after the stretch.

Length of a warm up

The length of the warm up should be at least 10 minutes. A longer warm up is required in cold conditions, early in the morning and before intense, explosive activities.

Cool down

Functions of cool down

There are three main functions of a cool down.

• To gradually return the body to its pre-exercise state

• To help prevent muscle stiffness and soreness

• To improve flexibility

Components of a cool down

The cool down should include two components:

• Pulse lowering activity

• Post workout stretch

Pulse lowering activities

Pulse lowering exercises gradually decrease in intensity, lowering the heart rate and breathing rate to pre-exercise levels. They also help remove waste products. Similar activities to the pulse raiser should be performed.

1. Stretches

There are two types of cool down stretches.

a) Maintenance stretches

Maintenance stretches return muscles to their resting length. They should be held for 8-10 seconds.

b) Developmental stretches

Developmental stretches improve flexibility. They should be held for at least fifteen seconds up to one minute with a gradual increase in the stretch. Muscles prone to shortening (e.g. calf, hamstrings and adductors) and muscle groups used in the sport also require developmental stretching.

Length of a cool down

The cool down should last for at least five minutes. A longer cool down will be required after more intense activity.

Part 2.2: Flexibility training

Benefits of flexibility training

• Can improve performance by leading to a more efficient technique

• Can improve speed and agility

• Can decrease the risk of muscle injuries (strain/tear)

Types of stretching

1. Static stretching

Static stretching is where a muscle is taken to the end of its normal range and held without bouncing. Static stretching can be either active or passive.

a) Active

Active stretching involves actively contracting a muscle or group of muscles in order to stretch the opposing muscle group e.g. tricep stretch behind head.

b) Passive

Passive stretching involves using another body part, a partner, or gravity to facilitate the stretch, e.g. hand in lying hamstring stretch.

2. Ballistic stretching

Ballistic stretching is where quick repetitive bouncing actions are performed in order to increase the stretch.

3. PNF stretching

PNF stretching involves a static stretch followed by an isometric contraction of the muscle.

a) Contract-relax method

The target muscle is stretched passively. The muscle is then isometrically contracted for around 7 – 8 seconds. The muscle is relaxed for 2 – 5 seconds and then stretched again passively for 7 – 8 seconds. The action can be repeated up to 6 times. The final stretch should be held for longer.

b) Contract-relax with agonist contraction (CRAC)

This technique is similar to the CR method but after the isometric contraction an active stretch is applied. For example in a lying hamstring stretch the individual contracts the hip flexor muscle and pulls the leg gently towards the chest.

Guidelines for stretching

• Relax and ease into the stretch gently

• When you feel a mild tension in the muscle being stretched hold the stretch

• Do not bounce in an attempt to reach further

• Slowly ease out of the stretch

• Stretch both sides of the body

• Do not hold your breath

Stretches – Standing/lying

| | | |

|Diagram |Technique Points |Muscle Group |

| |Front knee bent above the ankle. Lean forward from the back |Pectorals and |

|[pic] |ankle. Keep the ankle, knee, hip and shoulder in a line. |gastrocnemius |

| |Both feet facing forwards. | |

| |Abs tight. Hands on bottom, squeeze elbows together. | |

| |Repeat on other leg. | |

| |Reach forward keeping the elbows soft and separate the |Trapezius/ |

|[pic] |shoulder blades. Drop the head slightly. |gastrocnemius |

| |Press back into the back heel. | |

|[pic] |Feet hip width apart, soft knees keeping one hand on hip, |Latissimus dorsi |

| |raise other arm up above head, reach up towards the ceiling | |

| |and slightly towards opposite side of the body. | |

| |Repeat on other side. | |

| |Feet hip width apart, soft knees. Take one arm across the |Deltoids |

|[pic] |body, and with opposite arm support it just above the elbow. | |

| |Gently pull the arm in towards the body. | |

| |Repeat using opposite arm. | |

| |Keep the chest lifted. Support body weight on bent leg. Push |Hamstrings |

|[pic] |bottom into the air. Feet pointing forwards. | |

| |Back straight. | |

| |Repeat on other leg. | |

| |Chest up, abs tight. Support leg soft. Keep the knees |Quadriceps |

|[pic] |together. Push through the hip to increase the stretch. | |

|[pic] |Stand facing forwards with feet apart. Turn one toe out and |Adductors |

| |bend the same knee so it is directly over the ankle. Place | |

| |hands on hips. | |

| |Repeat on the other side. | |

| |Step one foot in front of the other. Keeping hips facing |Hip flexors |

|[pic] |forward, bend the front knee (keeping it in line with your | |

| |ankle) and lower the back knee down towards the floor. Place | |

| |hands on hips and push the hips forwards. | |

| |Repeat on the other side. | |

Stretches - Seated

| | | |

|Diagram |Technique Points |Muscle Group |

|[pic] |Face the floor. Push the hip into the mat. Keep the knees |Quadriceps |

| |together. Keep the spine neutral. | |

|[pic] |Keep the hips down on the floor. Support leg bent, other leg |Hamstrings |

| |straight as possible. Relax the head down. | |

|[pic] |Sit tall, abs tight. Look forward. Apply pressure on the inner|Adductors |

| |thighs. Ease further after tension eases. | |

|[pic] |Sit tall. Reach forward, keep elbows soft. Drop the head down |Trapezius |

| |slightly. Legs should be bent. | |

|[pic] |Sit tall. Place hands on lower back. Lift chest and squeeze |Pectorals |

| |elbows together. | |

|[pic] |Sit tall. Keep spine neutral. Keep chin off the chest. Apply |Triceps |

| |gentle pressure. | |

Part 2.3: Strength, muscular endurance and power training

Strength training

Benefits to sports performers

• Helps prevent injuries

• Strengthens muscles after injury

• Increases power during explosive activities, e.g. sprinting, accelerating, jumping and tackling

There are two types of strength training – basic strength training and functional strength training.

Basic strength training involves muscle groups being trained in isolated movements.

Functional strength training involves using movements related to the sport.

The table below illustrates a suitable number of reps and sets for different training goals when using resistance equipment.

|Goal |Strength |Power |Size |Endurance |

|Reps |3 - 10 |8 - 12 |8 - 12 |12+ |

|Sets |1 - 5 |1 - 5 |3 - 6 |1 - 3 |

A suitable progression for strength training is illustrated below:

Body weight exercises ( Resistance machine/free weight strength exercises ( Resistance machine/free weight power exercises ( Plyometrics.

The advantages and disadvantages of free weights and resistance machines are illustrated in the table on the next page.

Advantages and disadvantages of free weights and resistance

| |Free Weights |Resistance Machines |

|Advantages |Cheap |Safe – no danger of weights falling on you |

| |Use fixators and synergists |Easier to perform correct technique |

| |Efficiency of space | |

| |Can be made more functional | |

| | | |

| | | |

|Disadvantages |Weights can fall on you |Limited number of exercises |

| |More difficult to perform correct technique|Need to go to a gym |

| | |Expensive |

| | |Do not use fixators and synergists to the |

| | |same extent as free weights |

| | |Less functional, they do not mirror |

| | |movements that are performed during |

| | |sporting activities |

| | | |

Resistance machine exercises

|Exercise |Muscle Group |

|Seated chest press |Pectoralis major, anterior deltoid, triceps |

|Flye machine |Pectoralis major, anterior deltoid |

|Lat pull down |Latissimus dorsi, trapezius and biceps |

|Assisted pull up machine |Latissimus dorsi, trapezius and biceps |

|Seated row |Latissimus dorsi, posterior deltoid, rhomboids, trapezius and biceps |

|Shoulder press |Deltoids, trapezius and triceps |

|Bicep curl machine |Biceps |

|Triceps pushdown |Triceps |

|Assisted triceps dips |Triceps, deltoids, pectoralis major |

|Seated leg curl |Hamstrings and gastroncnemius |

|Seated leg press |Hamstrings, quadriceps and gluteals |

|Leg extension |Quadriceps |

Free weight exercises

|Exercise |Muscle Group |

|Upright row |Anterior and medial deltoids, trapezius and biceps |

|Barbell bench press |Pectoralis major, anterior deltoid and triceps |

|Supine triceps extension |Triceps |

|Bent arm pullover |Pectoralis major, lattisimus dorsi |

|Dumbbell flyes |Pectoralis major, anterior deltoid |

|Single arm row |Lattisimus dorsi, posterior deltoid, rhomboids, trapezius and biceps |

|Lateral raise |Medial deltoid |

|Shoulder press |Deltoids, triceps and trapezius |

|Frontal raise |Anterior deltoids |

|Barbell curl |Biceps |

|Prone flyes |Rhomboids and posterior deltoids |

|Abdominal crunch |Rectus abdominus |

|Back extensions |Erector spinae |

|The clean |Quadriceps, gluteals, hamstrings, gastrocnemius, soleus, biceps, deltoid |

|Barbell squat |Hamstrings, quadriceps gluteals |

|Behind the neck press |Posterior and medial deltoids and triceps |

Muscular endurance training

Benefits to sports performers

• Improved ability of muscles to sustain exercise

• Improved ability of muscles to recover after intense exercise thus enabling muscles to perform high intensity contractions more frequently

The best way to improve muscular endurance is by circuit training.

Key features of circuit training

• Circuit training is a method of training used to improve muscular endurance

• Depending on the type of circuit used, circuit training can also improve aerobic endurance, muscular strength, power and speed

• The number of stations is usually between 8 and 15

• Wherever possible exercises should be arranged so consecutive stations do not work the same muscle group

• Exercises should be selected to develop general fitness and/or specific requirements of the sport

• Body weight, weights, ropes, resistance bands, medicine balls and benches/steps can be used as resistance

• It is easy to tailor a circuit training session to individual fitness levels

• You can either exercise for the same set time with the same set recovery or perform a specified number of repetitions for each exercise

• A beginner might do 20 seconds of work with 20 seconds recovery. A very fit individual might do 60 seconds of work with 15 seconds recovery

Suitable exercises

General fitness circuits

The following exercises are suitable for a general fitness circuit:

• Press ups

• Curl ups

• Back extensions

• Step ups

• Triceps dips

• Shuttle runs

• Astride jumps over a bench

• Skipping

• Oblique curls

• Ladders

• Squats

• Calf raises

• Lunges

Sports specific circuits

Sport specific circuits use exercises relating to specific sports arranged in a circuit type format. An example of a specific circuit for a football player is as follows:

• Throw in – working in pairs participants throw in using a medicine ball to a partner. Partner returns

• Shuttle run

• Abdominal curl

• Back extension

• Spring and head – sprint 10m, jump and head a football suspended from a basketball ring

• Dribbling – dribble round cones, push pass to a bench on its side and collect the ball

• Hurdle jumps – 4 hurdles, 60cm high, 1m apart. Participant performs double footed jumps

• Ladders

• High ball – working in pairs, A stands on a high box holding a ball out with straight arms. B runs 3m, jumps and takes the ball. This action is repeated to return the ball

30 seconds work, 20 seconds rest is recommended.

Additional plyometric exercises could be included (see section on plyometrics).

Note: Athletes can perform mini circuits to help maintain their muscular endurance during the playing season.

These can be carried out at the end of training sessions. Players can also perform mini circuits in the pre-season phase.

Plyometric training

Plyometric training improves power. It involves stretching the muscle groups immediately prior to contraction. An example of a plyometric circuit is as follows:

• Astride jumps over a bench – crouch and drive

• Squat thrusts

• Depth jumps – jump from a vaulting box to land on a mat followed immediately by an explosive jump on to a second vaulting box. Three boxes in total

• Alternate hopping using a ladder

• Single leg hopping using a ladder

• Hopping on and off low boxes

• High jumping bringing knees to chest

• Bounding

• Hurdle jumps – 4 hurdles, 60cm high, 1m apart. Participant performs double footed jumps

Plyometrics is a very effective method of power training. However, it is an advanced training method and should be gradually introduced after a strength training base has been developed.

Part 2.4: Aerobic endurance training

Benefits to sports performers

• Helps to prevent fatigue induced deterioration of technical skills and an athlete’s concentration level in the latter stages of a game

• Athletes with a high level of aerobic endurance take less time to recover after a competition

• Athletes with a high level of aerobic endurance are able to exercise at a higher intensity throughout a game

• Athletes with a high level of aerobic endurance are able to recover quicker after high intensity bursts

Types of aerobic training

Continuous activity – at least 20 minutes of exercise at a constant heart rate.

Fartlek training – Fartlek is a Swedish word for speed play. Fartlek training involves exercising at varying intensities. It helps sports people to tolerate and recover from the effects of running at faster speeds.

Interval training – Individuals exercise for specified distances or times with a short recovery period between reps and sets.

Intensity of aerobic training

The following intensities are typically recommended for athletes:

• Recovery training at approximately 60-70% max HR

• Continuous activity at approximately 75-85% max HR

• Interval training at approximately 85-95% max HR

Part 2.5: Speed training

Pure speed training

Benefits to sports performers:

• Improved ability to act quickly and produce power rapidly during high intensity exercise, e.g. sprinting, accelerating, tackling

• Improved ability to perceive situations that require immediate action

There are two types of speed training – formal speed training and functional speed training.

Formal speed training involves sprinting a set distance on a given command. This type of training improves the ability of the anaerobic energy systems to produce energy. Speed training should be performed at a maximal intensity for a short period of time (less than 10 seconds). For example using interval training 8 reps of 6 seconds duration with 3 minute recovery, then repeat twice more.

Functional speed training takes the form of game like situations. In games speed is not just dependent on physical factors. Players must make quick decisions and then translate these into quick movements. Therefore a significant amount of speed training should be performed with a ball.

Speed endurance training

Benefits to sports performers:

• Improves the ability to perform maximally for relatively short periods of time

• Increases the ability to sustain exercise at high intensity

This type of training is very demanding both physically and mentally and should only be used with high level performers.

In order to improve the ability to perform maximally for relatively short periods of time the duration of efforts should be about 20 – 40 seconds with relatively long recovery periods (e.g. 2 – 4 minutes) between repetitions.

In order to improve the ability to sustain exercise at high intensity the duration of the efforts should be longer (30 – 90seconds) with approximately equal recovery periods.

Section Three – Planning a Fitness Training Programme

Part 3.1: Collecting relevant information

In order to plan a fitness training programme the following information is required:

Physical activity history

The following information is important:

a) What physical activities the individual is involved in at the moment

b) How often the individual exercises

c) How long the individual has been active like this

Medical history

It is important for an individual to complete a health screening questionnaire for the following reasons:

14 It will identify if medical clearance is necessary

a) It will identify any medical factors that need to be considered when writing a training programme

b) It will identify any injury sites or areas at risk of injury that need to be considered when writing a training programme

Lifestyle

Information about lifestyle factors can help a professional design an effective training programme. For example:

• How much time the individual can realistically spend exercising

• What physical activity/stress his/her work involves

• The individual’s nutritional habits (including alcohol consumption)

Goal setting

Goals are what an individual wants to achieve at the end of a fitness training programme. Goal setting can help when designing a fitness training programme and also help in motivating the individual.

Effective goals are SMART:

Specific

Measurable

Agreed

Realistic

Timed

Specific: The goal should be as specific as possible. For example, to run a mile in less than six minutes.

Measurable: If the goal is measurable the individual will know when it has been achieved.

Agreed: If the individual agrees the goal he/she will feel that he/she owns it.

Realistic: The goals that are set must be realistic in terms of the individual’s current level of fitness.

Timed: A timescale needs to be set to give the goal priority.

Part 3.2: Principles of training

The following principles of training should be considered when designing an exercise programme:

Variation - use a range of different training methods to prevent boredom.

Reversibility - fitness is lost if an individual stops a training programme.

Overload - in order to improve the body must work harder than normal.

Progression - in order to facilitate continuous improvement the workload should be gradually increased.

Individual differences - everybody is unique and this should be taken into consideration when designing a training programme.

Specificity - the training programme should reflect individual goals and/or the demands of the sport.

Part 3.3: Periodisation

Structure of the training year

The process of identifying different phases within the training year is called periodisation.

Macrocycle

This represents the long term training plan. It states the total time scale which the programme will cover. Most top athletes have one or two macrocycles per year.

Mesocycle

The macrocycle is divided into phases of training called mesocycles. Competitive athletes generally have four mesocycles: conditioning, preparation, competition and recovery. Each mesocycle aims to achieve specific adaptations. Mesocycles do not have to be the same length.

Microcycle

Each mesocycle is further divided into several microcycles. The most common length of time for a microcycle is one week. In this case the microcycle refers to the weekly training programme. Microcycles are repeated several times.

The table below shows a typical yearly programme for a games player

|Component of Fitness |Phase of Training |

| |Conditioning |Preparation |Competition |Recovery |

|Aerobic endurance |High priority given to low |High priority is given to |Aerobic endurance is |Alternative forms of |

| |intensity aerobic endurance|high intensity aerobic |maintained. High intensity|aerobic exercise, e.g. |

| |training. |training. This type of |aerobic training is |swimming, cycling are |

| | |training is gradually |continued but the volume |carried out to maintain |

| | |introduced. |decreases. Very low |fitness. |

| | | |intensity aerobic training | |

| | | |is used as recovery after | |

| | | |matches. | |

|Muscular strength |High priority given to |High priority is given to |Functional strength levels |Alternative forms of |

| |basic strength. |functional strength. |achieved are maintained. |aerobic exercise, e.g. |

| | | | |swimming, cycling are |

| | | | |carried out to maintain |

| | | | |fitness. |

|Muscular endurance |High priority given to |Moderate priority. |Moderate priority. |Alternative forms of |

| |muscular endurance as part | | |aerobic exercise, e.g. |

| |of general conditioning. | | |swimming, cycling are |

| | | | |carried out to maintain |

| | | | |fitness. |

|Speed |Low priority given to speed|High priority given to |Speed and speed endurance |Alternative forms of |

| |training and speed |speed training and speed |are maintained at high |aerobic exercise, e.g. |

| |endurance training. |endurance training. |levels. |swimming, cycling are |

| | | | |carried out to maintain |

| | | | |fitness. |

|Power |Low priority given to power|High priority given to |Power is maintained at high|Alternative forms of |

| |training. |power training combined |levels. |aerobic exercise, e.g. |

| | |with functional strength | |swimming, cycling are |

| | |training. | |carried out to maintain |

| | | | |fitness. |

|Flexibility |High priority given to |High priority given to |High priority given to |Alternative forms of |

| |general flexibility |specific flexibility |specific flexibility |aerobic exercise, e.g. |

| |training. |training. |training. |swimming, cycling are |

| | | | |carried out to maintain |

| | | | |fitness. |

Part 3.4: FITT formula

When planning a fitness training programme there are several factors to balance. These variables are closely linked and should not be considered in isolation. However, it is useful to define them individually:

Frequency

How often the type of training is carried out – the number of training sessions each week.

Intensity

The intensity of aerobic training or anaerobic training is usually measured as a percentage of maximum heart rate. The intensity of resistance training is usually measured as a percentage of maximum load.

Time

How long each training session lasts.

Type

The type of training, e.g. aerobic endurance, flexibility, strength, muscular endurance.

Part 3.5: Typical weekly programmes

An example weekly programme for a games player in the conditioning phase of the training year is illustrated below:

Session 1:

Warm up

20 mins run

Weight training session

Cool down

Session 2:

Warm up

10 mins flexibility

Circuit training session – 10 exercises 30 seconds effort, 30 seconds rest

Cool down

Session 3:

Warm up

30 mins run

10 mins flexibility

Cool down

An example weekly programme for a games player in the preparation phase of the training year is illustrated below:

Session 1:

Warm up

Plyometrics and functional strength - 20 mins

Speed - Pyramid sprints 1 x 50, 2 x 40, 3 x 30, 4 x 20, 5 x 10 = 1 set

Walk back recovery after each sprint, 3 mins jog after each set, complete 4 sets

Cool down

Session 2:

Warm up

4 x 5 mins 80 – 90% max. 2 mins walk recovery

10 mins specific flexibility

Cool down

Session 3:

Warm up

Plyometrics and functional strength training – 20 mins

Speed endurance. 3 x 200m jog back recovery. 4 x 100m jog back recovery

Cool down

Section Four – Monitoring and Evaluating a Fitness Training Programme

An effective way to monitor and evaluate a training programme is to keep a training diary. An example is shown below. Competition results, fitness test results and coach/instructor feedback and reviews are also useful ways to monitor and evaluate a training programme. A fitness training programme should be evaluated against goals set. Following the evaluation the programme may be modified by making changes to the frequency, intensity, time and/or type of training carried out.

Training diaries

Training diaries come in many different designs. An example is given below (Questions 3 - 6 should be scored on a scale of 1-5, 1=poor and 5=excellent)

| |M |T |W |T |F |S |S |

|1) Resting heart rate |65 |65 |64 |64 |65 |66 |65 |

|(beats per minute) | | | | | | | |

|2) Hours sleep |8 |8.5 |9 |8 |9 |8.5 |8 |

|3) Motivation for training (1-5) |4 |4 |3 |2 |5 |4 |5 |

|4) Communication with others (1-5) |4 |5 |4 |2 |4 |5 |5 |

|5) Muscle soreness (1-5) |5 |5 |4 |3 |4 |5 |5 |

|6) RPE (1-4) |4 |4 |3 |1 |2 |4 |4 |

Also record the actual training carried out, e.g. times, weights lifted, number of reps etc and competitive performances.

Athletes should be given the following guidance on how to complete their training diary:

1. Resting heart - resting heart rate (HR) should be taken first thing in the morning when you wake up and are still lying down. To take your HR manually you need to find your pulse in your wrist and time 60 seconds, count each beat and record the result.

2. Hours sleep - record the previous night’s sleep; you may want to make a note if your sleep is disturbed. You need approximately 8hrs sleep each night. However if you are training hard you may need more. If you wake up feeling tired you may need more sleep!

3. Motivation for training – are you keen to train?

4. Communication with others – how you talk to other people, are you chatting to others? Are you moody, irritable/snappy?

5. Muscle soreness – hard training can leave you with muscle soreness, even if you do a good cool down. If this is constant then it shows you are struggling to recover between sessions and may reflect over training.

6. Rating of how you felt.

|Score |How did I feel? |

|4 |Felt good during all parts of the workout. Maintained target pace and completed the session – could have |

| |done more. |

|3 |Felt good during some parts of the workouts. Completed the session, but had difficulty in hitting target |

| |pace, especially near the end. |

|2 |Somewhat difficult, felt pretty bad during some parts of the workout, only just able to complete the |

| |session. |

|1 |Felt terrible throughout the entire workout. Very heavy and sluggish. Had to reduce pace considerably just|

| |to complete the session – should have rested. |

Recommendations for change

The variables of fitness training: frequency, intensity, time and type can be changed if necessary to ensure continual improvements are made.

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