ಆರೋಗ್ಯಕರ ಸಕ್ರಿಯ ಜೀವನ

Physical activity as part of yourPhysical activity as part of your
healthy, active lifestylehealthy, active lifestyle
Prof .Basavaraj MutnalProf .Basavaraj Mutnal
1.1.41.1.4
SECTION 1.1
Chapter content:
1. Assessing personal readiness
2. Assessing fitness levels
3. The principles of training
4. Methods of training
5. The exercise session
6. Analysing training sessions
p.36

p.36
• Assessing personal readinessAssessing personal readiness11
• Taking part in physical activity
should suit most people. However,
for some people exercising may not
be appropriate for their
physical condition.
• In order to assess a person’s
suitability and readiness for
exercise a physical
activity readiness
questionnaire (PAR Q)
should be completed.
• The questionnaire inquires about
medical history and
current medical
conditions.
• If any answers relate to problems
then the doctor should be
consulted before continuing with
any form of exercise.

p.37
STUDENT TASK: Complete the following Physical
Activity Readiness Questionnaire (PAR Q)

p.38
• Assessing fitness levelsAssessing fitness levels22
Each health-related and skill-related component can be measured using specific fitness tests.
TEST 1
STUDENT TASK: Use the following tests to find out
your level of fitness.
COOPERS 12 MINUTE RUN
Tests - CARDIOVASCULAR FITNESS
HANDGRIP DYNAMOMETER TEST
Tests - MUSCULAR STRENGTH
TEST 2
Health-related or skill-related - HEALTH
p.38
MEASURED RUNNING TRACK

TEST 4
TEST 3 NO. OF SIT UPS IN 30 SECONDS
SIT AND REACH TEST
Tests -
Tests -
MUSCULAR ENDURANCE
FLEXIBILITY
p.39

TEST 5 THE ILLINOIS AGILITY TEST
Tests - AGILITY
TEST 6 STORK STAND TEST
Tests -
p.40
BALANCE
Health-related or skill-related - SKILL

TEST 8 STANDING BROAD JUMP
Tests - POWER
TEST 7 ALTERNATE HAND WALL TOSS TEST
Tests - COORDINATION
p.41

RULER REACTION TEST
Tests - REACTION TIME
TEST 9
TEST 10 30 METRE SPRINT
Tests - SPEED
30 metres
p.42

p.43
• Principles of trainingPrinciples of training33
Progressive overload
Progressive overload is to
gradually increase the
amount of work to gain
fitness without the risk of
injury. Making the body
work harder means it has to
adapt to the new work
rate, which increases
fitness.
For example:
Increasing the length of a
training session or increasing
the number of sessions
per week. Progressive overload is important to a boxer, like Joe
Calzaghe, because they have to reach high levels of
fitness in order to win fights
If the principles of training are followed during physical activity programmes the
training will be more effective and performance will improve.

p.43
Specificity
The training chosen should
be suitable to the type of
fitness the individual
requires for their chosen
sport or activity.
For example:
Swimmers need to train in
the water. A long distance
run would not be specific
to a swimmer’s fitness
requirement.
Michael Phelps will spend a lot of time training in the
swimming pool because it is specific to his fitness
requirements as an elite swimmer

p.44
Individual differences and needs
The principle of individual differences and needs is
similar to the principle of specificity; however,
this principle considers the needs of the
individual rather than the need of the
sport or activity. The needs of an
individual may vary according to:
• Age
• Gender
• Sporting experience
• Weight
• Height
• Current levels of fitness Steven Gerrard’s training programme at
Liverpool would be different to Wayne
Rooney’s at Manchester United because of
their individual differences and needs
For example:
Two football players may play in similar positions but they would not necessarily follow
the same training programme.

p.44
Rest and recovery
For the effects of exercise to take place it is important to ensure rest and recovery are
considered in a training programme. Rest and recovery give the body time to:
• Reduce physical fatigue
• Repair damaged muscle tissue
• Allow adaptation to take place
• Replenish energy stores
For example:
If someone trained for five days out of seven they could structure their week as follows:
Monday – Training day
Tuesday - Training day
Wednesday - Training day
Thursday – Rest day
Friday - Training day
Saturday - Training day
Sunday - Rest day

p.45
The FITT principle
When undertaking a training programme, combining the four elements of the FITT
principle is a way of helping you accomplish the desired results of the programme. The
FITT principle is used to ensure you achieve overload and make the training
specific.
F – FREQUENCY
• The number of times exercise is undertaken per week.
• Frequency of exercise should be a minimum of three times a week
• Professional athletes train more frequently to achieve high fitness
levels.
• Frequency overlaps with the principle of rest and recovery.
I – INTENSITY
• How hard you train.
• The level of difficulty for training must be well planned to ensure intensity
is achieved.
• Intensity overlaps with the principle of progressive overload.
T – TIME
• How long each exercise session lasts.
• Lengthening sessions is a way of overloading.
T – TYPE
• The variety of training that a performer undertakes to achieve particular
goals.
• Type overlaps with the principle of specificity.

p.45
Reversibility
This principle of training refers to a decreasing level of fitness as a result of exercise
being reduced or stopped. This may be due to illness or injury.

p.46
Goal setting
Goal setting helps you focus on what you want to achieve, giving you small steps to
reach the overall target of your training.
Goal setting can:
• Improve focus
• Increase motivation
• Allow you to assess your progress

p.46
SMART principle of goal setting
Goals need to be SMART.
S – SPECIFIC
To the point and clear. For example, to improve a time for completing a half
marathon.
M – MEASURABLE
Results need to be able to be recorded so you can tell when you have achieved
the goal. For Example, the timings for a half marathon can be recorded to see if
progress has been made.
A – ACHIEVABLE
The goals must be challenging but reachable. For example, trying to take 30
minutes off a personal best for a half marathon would probably not be
achievable.
R – REALISTIC
The goals should be realistic for the level of fitness and skill. For example, trying
to take 10 minutes off a personal best for a half marathon may be a more
realistic target.
T – TIME-BOUND
The goal must have an end point so that it is not easily put off and never
achieved. For example, personal exercise programmes run for six weeks.

STUDENT QUESTIONS
The effect of reduced exercise
Applying intensity
Deteriorating health
Matching the exercise to the
activity
Deteriorating health
Matching the exercise to the
activity
The effect of reduced exercise
Applying intensity
1 Specificity is: (1) 2 Reversibility is: (1)
X
X
A
B
C
D
B
A
C
D
p.47
Sport, Measurable, Agreed, Timed
Specific, Measurable, Agreed,
Realistic, Time-bound
Specific, Measurable, Achievable,
Specific, Meaningful, Agreed,
3 SMART stands for: (1) 4 Which of the following is not a benefit
of rest and recovery: (1)
X X
A
B
C
D
B
A
C
D
Allows adaptation to take place
Replenishes energy stores
Improves coordination
Repairs damaged muscle tissue

p.47
5. Name three fitness tests and the aspect of fitness they measure. (6 marks)
6. i) Explain each component of the FITT principle. (4 marks)
ii) Give a specific example of its application to bring about progressive overload in a Personal
Exercise Programme. (4 marks)
Coopers 12 minute run – Cardiovascular fitness
Sit and reach – Flexibility
Illinois agility test – Agility
Stork stand test – Balance
Standing broad jump – Power
Ruler reaction test – Reaction time
F- Frequency
How often training occurs. For example, training once a week and then increasing it to
twice.
I- Intensity
How hard a person is working. For example, sprinting 20 shuttles rather than 18.
T- Time
How long the person trains for. For example, the first session was 20 minutes long, by
the 5th
session it is 30 minutes long.
T- Type
The training must match the needs of the activity. For example, swimming lengths in a
swimming pool if you are training for swimming.
Total marks /18

Training methods are used to improve fitness. Each training method works the body
differently to improve a specific aspect of fitness.
There are six main methods of training:
1 WEIGHT TRAINING
• This is the most effective form of muscular strength training.
• The weights can be increased gradually to cater for progression in training.
• Different muscle groups can be worked on, as below:
Shoulders Back Biceps
Muscular strength = Heavy weights / few repetitions
Muscular endurance = Lighter weights / many repetitions
• Methods of trainingMethods of training44
p.48

2 CIRCUIT TRAINING
• The aim of circuit training is to improve muscular endurance.
• Circuit training usually takes place in a gym or sports hall and involves
a number of stations where different exercises are carried out.
• It is important to avoid exercising the same muscle group consecutively, to
prevent fatigue.
• Exercises are carried out repeatedly for a set period of time or for a
number of repetitions.
An example of a circuit layout:
Station 1
Station 2
Station 3Station 4
Station 5
Station 6
Station 7
Shuttle runs
Star jumps
Bench lifts
Step-ups
Press-ups
Squat thrusts
Sit-ups
• Circuits can also be used to concentrate on skills from a particular sport.
• Skills circuits are often used in basketball and may contain skills such as
passing, shooting or dribbling at the stations.
• A circuit training session could also include a combination of fitness
exercises and skills.
p.48

3 CONTINUOUS TRAINING
• This is the most appropriate training to improve cardiovascular
fitness.
• Continuous training can range from a brisk walk, for someone who is not at a
high fitness level, to a long distance run or swim.
• Continuous training can either be completed over a set distance or time.
4 INTERVAL TRAINING
• This involves sets of work followed by periods of rest.
• This type of training can improve speed or endurance depending on the
intensity of the sets.
• A good example of interval training is sprint relays or shuttle runs.
• Interval training can be carried out individually, with a partner or in a team or group.
p.49

5 FARTLEK TRAINING (Swedish for “speed play”)
• This training method combines travelling at fast and slow speeds.
• Fartlek training improves speed, muscular endurance and
cardiovascular fitness.
• A fartlek session could include:
a) 10sec walk, 10sec jog, 10sec sprint. A whistle would indicate the change.
(This could be carried out with varying times or using distance instead of
time.)
b) Running in an area of varied terrain. For example, hills to sprint up, a flat
gravel area to walk and a grassy area to jog.
• This type of training is relevant to team games such as hockey, netball,
rugby or football.
• It mirrors closely a player’s movement on the pitch; walking, jogging and
sprinting for short periods of time, using a combination of aerobic and
anaerobic running.
p.49

6 CROSS TRAINING
• This is when more than one activity is undertaken to add variety to the
programme.
• Cross training is a good way of improving all round fitness, equalling out the
workout in terms of muscles used.
• A cross training session could include:
 a continuous run to improve cardiovascular fitness.
 weight lifting to improve muscular strength.
 interval sprints to improve speed.
p.49

Interval
STUDENT TASK: Match the performers to the most
relevant training method.
p.50

Weight Circuit Continuous Interval Fartlek
Cardiovascular fitness
Muscular strength
Muscular endurance
Flexibility
Body composition
Agility
Power
Speed
EXTENSION TASK:
Tick each training method which could be used to improve each of the
components of fitness.
p.50

1 Fill in the missing words below: (5 marks)
Exercising without any rest periods is called training. Alternating
between strenuous exercise and rest is called training. Exercising on varied terrain
running at different speeds throughout the session is known as
training. Using variety of exercises that are repeated in a set order is called
training. Resistance training using machines or free weights is called
training.
2 Complete the following table: (9 marks)
continuous
Total marks /16
STUDENT QUESTIONS
3. What training method would this area be ideal for
and why? (2 marks)
SPORT TRAINING ACTUAL ACTIVITY BENEFIT
Marathon running Continuous Long runs Improved cardiovascular fitness
100m sprinting
Football
Hockey
Interval / weight
Fartlek
Circuit
Short sprints / leg weights
Different types of running
speeds over varied terrain
A variety of exercises that
are repeated in a set order
Improved leg speed
Improved fitness relevant to sport
Improved muscular endurance
This area would be ideal for fartlek
training.
The varied terrain could be used to
incorporate the requirements of a fartlek
session e.g. a sprint up the hills, a jog
through the woods, a walk for recovery over
the grassed area.
interval
fartlek
circuit
fartlek
p.51

1 WARM UP
A warm up should provide a smooth transition from rest to the intensity of the main
activity.
It should include the following three elements:
We warm up for four reasons:
• To prevent injury.
• To prepare body systems for performance.
• To prepare mentally for the event.
• To practice before the event.
Pulse raising exercise – A light jog to gradually
raise the body’s temperature and heart rate
Stretches – Both static (stationary) and dynamic
(moving) stretches to prepare the muscles
Activity based exercise – Passing or striking a ball
• The exercise sessionThe exercise session55
There are three stages to an exercise session:
p.52

2 MAIN ACTIVITY
This can take the form of training session, a competitive match or sporting activity.
3 COOL DOWN
A cool down is also important and takes the form of light jogging and
stretches. It gives the body the opportunity to return to its resting state and helps
to prevent stiffness and soreness in the muscles by dispersing lactic acid.
p.52

Aerobic and anaerobic exercise
There are two types of exercise:
AEROBIC ACTIVITY (with oxygen)
• This is exercise of low intensity and can
be carried out for long periods of time.
• This type of exercise is steady and therefore
the heart can supply oxygen to the
muscles, via blood, as it needed.
• This process is known as aerobic
respiration. The London Marathon is an aerobic activity
p.53

ANAEROBIC ACTIVITY (without oxygen)
• This is exercise of high intensity to
maximise effort and can only be carried out
for short periods of time.
• As the exercise is in fast bursts the heart
cannot supply oxygen to the
muscles as fast as it is being used.
• At the end of the exercise period the body
continues to have an elevated breathing rate
to ensure that increased amounts of oxygen are
available to repay the oxygen debt.
• This process is known as anaerobic
respiration.
The 100m race is an anaerobic activity
p.53

AEROBIC / ANAEROBIC COMBINATIONS
• Many sporting activities require a varied
amount of both aerobic and
anaerobic exercise.
• An example of aerobic/anaerobic combinations
can be seen in games such as rugby, football
or hockey. A player uses his/her aerobic
system predominantly during the game,
interspersed with short bursts of
speed which are supported by energy
derived from the anaerobic system.
Team games such as hockey require both
aerobic and anaerobic exercise
p.53

Target zones and training
thresholds
MAXIMUM HEART RATE (MHR) = 220 – age
AEROBIC TARGET ZONE
Minimum training threshold = 60% of MHR
Maximum training threshold = 80% of MHR
ANAEROBIC TARGET ZONE
Minimum training threshold = 80% of MHR
Maximum training threshold = 95% of MHR
• The working pulse rate (or working heart rate) is a measurement of pulse
rate taken during or immediately after exercise.
• This is an accurate guide to the intensity the heart has been working.
• A target zone can be set for both aerobic and anaerobic exercise
using the following method:
• If the heart is worked over 95% of its maximum it becomes dangerous.
205 (15 year old student)
164 bpm
123 bpm
164 bpm
195 bpm
p.54
• Analysing training sessionsAnalysing training sessions66

The following graph illustrates the exercise target zones
p.54

Recovery rate
• Recovery rate is the time it takes for the body to return to its pre-exercise
condition.
• The fitter we are the quicker our recovery rate is, i.e. the quicker our pulse
will return to its normal resting rate.
• This can be tested by taking the resting pulse rate, exercising, and then
timing how long it takes for the heart to come back to its resting rate.
p.55

STUDENT TASK: Work out your own recovery rate using
the following method.
 Rest for three minutes and then take your resting pulse rate and record it here:
Beats per min (BPM)
N.B. First count of beat is zero. Count for 15 seconds then x by 4.
 Exercise for 1 minute and record your pulse again: BPM
 Now rest and record your pulse four more times, once every minute:
After 2 minutes: BPM
Plot your results on the graph below:
150
130
110
85
60
60
p.55

1 a) Using the recovery rates plotted on the graphs below, fill in the method of training you suspect
is being carried out. (3 marks)
2 b) Give a detailed description of each graph. (6 marks)
STUDENT QUESTIONS
p.56
TYPE OF TRAINING –
The heart rate rises quickly to 180bpm, indicating a burst of anaerobic
activity. The heart rate then declines in a rest period, this process repeats
itself over the session. The graph represents interval training, which involves
sets of work followed by periods of rest.
Interval
Description:

p.56
TYPE OF TRAINING – Fartlek
Description:
This graph represents fartlek training because the heart rate varies
dramatically over the session. The training session includes a variety of
jogging, walking and sprinting which is indicated by the heart rate entering
into and out of the aerobic and anaerobic target zones.

p.57
TYPE OF TRAINING – Continuous
Description:
The heart rate rises steadily to within the aerobic target zone at 140bpm. It
stays at this rate during a continuous training session before slowing down
after 16 minutes and then taking 4 minutes to recover back to the resting
heart rate.

2 The correct target zone for an endurance athlete is 120 to 160bpm, how old is the athlete?
3 A training session is split into three parts. The warm up is the first, what are the
other two? (2 marks)
4 Fill in the missing words below: (10 marks)
a) A warm up gradually gets the ready for training. It increases
and hence oxygen delivery to active muscles. It stretches
and moves the so they are ready for work. A warm
up helps to prevent and concentrates the on the training.
Voluntary skeletal muscles Mind Joints Body Blood flow Injury
blood
flow
body
voluntary
The main activity and a cool down.
skeletal muscles joints
The athlete is 20
injury mind
p.57

b) A cool down brings the body back to . It helps get rid of the
created in active muscles and removes , which
is partly responsible for .
100/200/400 metre race
Rugby / Football / Netball / Hockey
Oxygen + Glucose
Energy + Water + Carbon dioxide
resting state
oxygen debt lactic acid
muscle stiffness
Total marks /29
p.58
5 Complete the following equation using the words below to describe the process of
aerobic respiration: (5 marks)
Carbon dioxide Oxygen Glucose Water Energy
Oxygen debt, Resting state, Lactic acid, Muscle stiffness
6 Give an example of an athletic event which is completed using anaerobic
respiration. (1 mark)
7 Give an example of a sport which requires both aerobic and anaerobic
exercise. (1 mark)

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