Designing a Fitness Plan (Leaving Cert Physical Education): Revision Notes

Designing a Fitness Plan

Training Methods

Types of training methods:

1. Circuit Training
2. Continuous Training
3. Interval Training
4. Fartlek Training
5. Weight Training
6. High-Intensity Interval Training (HIIT)

Circuit training

Circuit training involves rotating through a series of exercises targeting different muscle groups, with minimal rest between stations. It is designed to improve overall fitness, targeting strength, endurance, and flexibility.

In circuit training, athletes perform a set number of repetitions or a timed duration at each station. These stations focus on different fitness components, such as cardiovascular endurance, muscular strength, and agility.

Types of Circuits:

• Aerobic
• Local muscular endurance (LME)
• Anaerobic
• Strength
• Flexibility
• Skill-related (sport-specific)

A circuit can be designed to develop any aspect of fitness, but it is most commonly used for general body conditioning.

Component	Frequency	Intensity	Duration	Type of Performer
Circuit Training	1-2 sessions per week	Depends on type of circuit (high or low intensity)	20-40 minutes	General fitness seekers, athletes requiring all-around conditioning

Overview	Advantages	Type of Performer
• Fitness circuit and skills circuit • Mainly aimed at improving muscular endurance and cardiovascular fitness • Involves a number of exercises at different stations • Involves periods of work and periods of rest	• Excellent for general all-round fitness • Equipment does not need to be expensive • Can be tailored to suit people of all fitness levels • Wide range of exercises. • Great for overall fitness and flexibility. • Can be performed with minimal equipment. • Adaptable to different fitness levels, making it suitable for team training.	All performers can benefit from circuit training as it can be tailored to suit individual needs

Continuous training

Continuous training is exercising continuously without a period of rest. It develops cardiorespiratory endurance.

Continuous training is commonly used for sports that require prolonged periods of effort, such as running, cycling, and swimming. Athletes train by maintaining a steady, moderate pace for extended periods, with no rest breaks.

Component	Frequency	Intensity	Duration	Type of Performer
Continuous Training	3-5 times per week, daily for elite performers	70-80% of Maximum Heart Rate (MHR)	Minimum 20 minutes	Endurance athletes: runners, cyclists, swimmers

Overview	Advantages	Type of Performer
• Steady state training (same pace) • Activities: jogging, swimming, rowing • No rest periods	• Improves cardiovascular endurance • Can be done alone or in a group, and in a variety of places • Wide range of activities can be used. • Can be done without equipment and with minimal setup. • Suitable for all fitness levels and can be modified for individuals or groups.	Endurance performers: running/cycling/swimming middle or long distances

Interval training

Interval training involves periods of intense work interspersed with timed rest or cardiac readiness.

Interval training alternates periods of high-intensity work with periods of rest or low-intensity activity, targeting multiple components of fitness such as speed, endurance, and recovery.

Intervals allow athletes to push beyond their normal limits during the high-intensity phases while using rest periods to recover. For example, a sprinter might run 200 metres at maximum effort, followed by 60 seconds of walking before repeating the effort.

Component	Frequency	Intensity	Duration	Type of Performer
Interval Training	1-2 sessions per week	85-100% of MHR	10-20 minutes (speed), 20-60 minutes (endurance)	Games players, sprinters, endurance athletes

Overview	Advantages	Type of Performer
• Period of high-intensity work followed by a period of rest • Rest can be active or passive • High working heart rate	• Can be used for aerobic and anaerobic training • Improves cardiorespiratory endurance (recovery) • Increases recovery speed and lactic acid tolerance. • Adaptable to sports requiring sudden bursts of effort, such as football or basketball.	• Particularly suited to sprinters (adequate recovery)

Fartlek Training

Fartlek speed play mixes different speeds of movement around a set course/track. It involves varying the intensity and speed of exercise, blending continuous training with intervals of high effort.

Component	Frequency	Intensity	Duration	Type of Performer
Fartlek Training	1-2 sessions per week	60-85% of MHR, fluctuating intensities	20-60 minutes	Field athletes: footballers, rugby players, hockey players

This method combines aerobic and anaerobic training by incorporating changes in speed or intensity during a session. For example, a runner might alternate between jogging, sprinting, and walking throughout the workout.

Overview	Advantages	Type of Performer
• Involves fast and slow running • Variety of terrains and distances • Active recovery periods	• Can take place in a variety of places • Can include uphill/downhill work • Can include repetitions • Suited for games-based activities • Improves both aerobic and anaerobic endurance. • Can be performed in various environments (e.g. hills, trails, roads). • Develops the ability to handle changes in pace, crucial in sports like football and rugby.	• Endurance events • Games players

Weight training

Weight training is a training method which uses weights to increase muscular endurance, strength or power. Weight training uses resistance to build strength, muscular endurance, or power. It can involve free weights, machines, or body weight as resistance.

Component	Frequency	Intensity	Duration	Type of Performer
Weight Training	2-3 sessions per week	• Muscular strength: high weight, low reps • Muscular endurance: low weight, high reps • Power: moderate weight, moderate reps, high recovery time	• 20-60 minutes • Recovery time varies depending on type of session completed	Power athletes, bodybuilders, endurance athletes

Weight training is highly adaptable, with athletes adjusting the load, sets, and repetitions to focus on different fitness goals. Strength training typically involves lifting heavy weights for low repetitions, while endurance training uses lighter weights with higher repetitions.

Overview	Advantages	Type of Performer
• Uses progressive overload, either in actual weight or in terms of repetitions • Weights are lifted to increase muscular strength in certain areas of the body • Weight training can be compound or isolation exercises	• Used to improve muscular strength or endurance • Includes a wide variety of exercises • Allows for targeted improvements in specific muscle groups. • Easily measurable progress through increasing resistance or repetitions.	• Suitable for performers who take part in strength and power events • Used for outside the activity training for a number of sports and activities

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by brief rest periods, effective for improving cardiovascular and muscular endurance.

Typically, exercises are performed at maximum effort for a set time, followed by a brief rest or low-intensity recovery phase. This cycle is repeated for multiple rounds.

Example Performing 20 seconds of squat jumps followed by 10 seconds of rest, repeated for several rounds.

Key Characteristics:

• Combines aerobic and anaerobic training.
• Can be adapted to different fitness levels by adjusting the work-to-rest ratio.
• Suitable for a variety of exercises, including bodyweight movements, resistance training, and cardio.

Target Audience: Athletes, fitness enthusiasts, and individuals seeking time-efficient workouts.

Considerations: Beginners should start with fewer rounds or longer rest periods; warm-up and cool-down are crucial to prevent injury.

The Benefits of HIIT:

Benefit	Description
Improves cardiovascular endurance	Pushes the heart to work at higher intensities, improving overall heart health.
Builds muscular endurance	Repeated high-intensity efforts strengthen muscles and improve endurance.
Increases caloric burn	Burns more calories in a shorter time compared to traditional steady-state cardio.
Enhances fat loss	The afterburn effect (EPOC) helps burn additional calories even after exercise.

Training Approaches Beyond the Activity

Training approaches can be classified into methods applied within the sport (within the activity) and those that are more generic and applicable across various sports (outside the activity).

Both approaches must be used to ensure that athletes address sport-specific skills and overall physical conditioning.

• Within the activity: sport-specific and focus on the skills and fitness requirements directly related to the sport e.g. shuttle runs in basketball
• Outside the activity: more generic and can be applied across a range of sports to develop overall fitness e.g. circuit training, where each station targets different muscle groups e.g. burpees, mountain climbers, squats

Training in the activity and outside the activity:

Examples:

• Within the activity: This could involve dribbling drills, passing drills, and kicking drills in soccer or football.
• Outside the activity: Weight training, plyometric training, and flexibility exercises.

Coaches may also use game-based practices, like match play, which focuses on skill improvement within the sport itself.

For sprinters, activities such as sprint starts and sprint interval training would be part of training within the activity, whereas plyometric training and weightlifting are considered outside the activity.

Table of activities within and outside the activity:

Gaelic Football/Soccer	Within the activity	Outside the activity
Dribbling drills	Conditioned games	Running drills
Passing drills	Match play	Weight training
Kicking drills		Plyometric training
Sprinting	Sprint starts	Interval training, Weight training

Designing a Fitness Programme Using Test Data

When planning a training session or a block of sessions, coaches and performers will often use training methods within the sport or physical activity and supplement these with methods from outside the activity. For example, a Gaelic footballer or soccer player may use training drills with the ball during practice (inside the activity), and weight training or interval running outside the activity to improve fitness.

1. Assess current fitness levels
2. Identify fitness goals
3. Develop the training plan
4. Apply the training principles
5. Monitor and Evaluate

Step 1: Assessment of Current Fitness Levels

• Use a fitness test battery to evaluate various components of fitness.
• Record baseline data for future comparison and progress tracking.

Step 2: Identifying Fitness Goals

• Determine specific, measurable, achievable, relevant, and time-bound (SMART) goals based on test results.
• Goals should align with the athlete's sport or activity requirements.

Step 3: Developing the Training Plan:

• Create a periodised training plan that incorporates different phases (preparatory, competitive, transition).
• Include various training methods (continuous, interval, resistance, flexibility) tailored to the athlete's needs.

Step 4: Application of Training Principles:

• Specificity: Training should be specific to the sport or activity, focusing on relevant skills and energy systems.
• Progressive Overload: Gradually increase training intensity, volume, or frequency to stimulate adaptations.
• Reversibility: Ensure consistent training to maintain fitness gains and avoid detraining.
• Tedium: Vary training activities to prevent boredom and maintain motivation.

Step 5: Monitoring and Evaluation:

• Regularly re-test fitness levels to monitor progress and adjust the training programme as needed.
• Use feedback to refine and improve the training plan.

Overtraining

Overtraining occurs when the balance between training load and recovery is disrupted. It can lead to performance decline and injury if not managed carefully.

Signs of overtraining include:

• Mood swings.
• Increased resting heart rate.
• Loss of appetite.
• Muscle soreness.
• Difficulty sleeping.
• Frequent illness or fatigue.

Peaking and Tapering:

• Peaking refers to having an athlete perform at their best during a key competition.
• Tapering involves reducing the training volume while maintaining intensity in the weeks leading up to competition to allow for full recovery and optimal performance.

Recovery Techniques

Learning focus:

• Strategies to support recovery and adaptation after training or competition.

1. Sleep
2. Napping
3. Relaxation techniques
4. Cold-water immersion
5. Compression garments
6. Contrast bathing
7. Active recovery
8. Tapering

Adaptation refers to the body's process of adjusting to a specific exercise or training programme through repeated exposure. To improve fitness, adaptation must occur following training sessions.

Recovery is a key element in this process, allowing the body time to repair and prepare for further sessions. Adaptation ensures improved performance over time when appropriate recovery strategies are in place.

Stress-Recovery Adaptation:

As the body experiences stress during training, it needs time to recover for adaptations to occur. Without sufficient recovery, performance will eventually decline due to overtraining.

Sleep	Sleep is crucial for athletes' recovery and performance, with a target of 8-9 hours per night to ensure optimal physiological and psychological readiness. Proper sleep helps the body recover and promotes muscle repair.
Napping	Short naps, typically lasting 20-30 minutes, can significantly enhance mental alertness and physical recovery, particularly after intense training sessions.
Relaxation techniques	Relaxation techniques such as mindfulness and deep breathing exercises help manage stress levels and aids in the recovery process by promoting mental and physical relaxation.
Cold-water immersion	Cold-water immersion, such as taking ice baths for 5-10 minutes, helps reduce muscle soreness and inflammation by decreasing blood flow and removing lactic acid build-up.
Compression garments	Wearing compression garments post-exercise can improve blood circulation, reduce muscle fatigue, and aid in quicker recovery by supporting muscle groups and reducing swelling.
Contrast bathing	Contrast bathing involves alternating between hot and cold water immersion to flush out waste products from muscles and reduce inflammation, thus aiding in faster recovery.
Active recovery	Incorporating light exercise such as walking or gentle cycling into rest days can improve circulation, enhance muscle recovery, and prevent stiffness without adding significant fatigue.
Tapering	Tapering involves gradually reducing training intensity and volume before major events to ensure the athlete reaches peak performance by allowing full recovery and energy restoration.
Cryotherapy:	Cold therapy, such as ice baths, reduces blood flow and muscle temperature to decrease inflammation and speed up recovery following intense exercise. It is particularly effective for reducing soreness and inflammation.
Self-myofascial release (foam rolling):	Foam rolling helps to release tight muscles, reduce delayed onset muscle soreness (DOMS), and improve flexibility by applying pressure to trigger points in the muscles.

Stretching

Stretching improves flexibility and range of motion, which are crucial for overall fitness and injury prevention.

1. Static stretching
2. Dynamic stretching
3. Proprioceptive neuromuscular facilitation (PNF) stretching

Static stretching	Static stretching involves holding a stretch for a period of time, usually between 10 to 30 seconds, to gradually improve flexibility.
Dynamic stretching	Dynamic stretching consists of active movements that take joints and muscles through their full range of motion, effectively warming up the muscles and preparing the body for physical activity.
Proprioceptive neuromuscular facilitation (PNF) stretching	PNF stretching combines both the stretching and contracting of muscles, typically with a partner, to enhance flexibility and increase the range of motion beyond the initial stretch.

Periodisation in Training Programmes

• Periodisation involves breaking down the training year into specific cycles, each serving a particular purpose, to effectively structure a training programme.
• This allows coaches and athletes to develop a training programme that addresses both short-term and long-term goals, ensuring optimal performance and recovery throughout the training year.

The three main cycles are:

1. Macrocycle
2. Mesocycle
3. Microcycle