Tennis & Further Education Taught Lesson Supporting Presentation Unit 4 Fitness Training & Programming

1. Tennis & Further Education Taught Lesson Supporting Presentation Unit 4 Fitness Training & Programming Edexcel BTEC Level 3 Extended National Diploma in Sport (Development, Coaching & Fitness)

2. Aim & Purpose The aim of this unit is for learners to be able to plan fitness training sessions and design fitness training programmes. Learning Outcomes: Know different methods of fitness training Be able to plan a fitness training session Be able to plan a fitness training programme Be able to review a fitness training programme.

3. Last Session Re-Cap • Strength training • 3 classifications • Principles of strength training • Muscle contractions

4. Session Objectives • To be aware of different types of endurance • To be able to describe training techniques used to improve endurance

5. Endurance • Aerobic endurance • Anaerobic endurance • Speed endurance • Strength endurance • Tennis training programmes should be based on solid aerobic endurance in order to sustain a high work rate throughout the match.

6. Aerobic Endurance • Aerobic means 'with oxygen' • The body is working at a level where the demands for oxygen and fuel can be met by the body's intake. • Waste products formed are carbon dioxide and water. • How are these removed from the body?

7. Aerobic Endurance • Aerobic endurance is developed through • the use of continuous and interval work. • Definitions? • Continuous work improves maximum oxygen uptake (VO2max). • Interval training to improve the heart as a muscular pump.

8. Aerobic Threshold • The point at which anaerobicenergy pathways start to operate • Considered to be around 75% of maximum heart rate. • This is approximately 20 beats lower than the anaerobic threshold.

9. Anaerobic Endurance • Anaerobic means 'without oxygen‘ • The body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on the stored reserves of fuel. • Waste products accumulate, the main one being lactic acid • Anaerobic endurance can be developed by using repetition methods of relatively high intensity work with limited recovery.

10. Interval Training • Interval training can be adapted to suit the demands of multi-sprint sports like Tennis & Hockey. • Sessions of intervals are organised into ‘sets’ with rest periods in between. • E.g. 6 x 200 m efforts. • The recovery period should be proportionally longer for more intense intervals of work, e.g. the work/recovery ratio for 100 m sprints should be 1:3, for 400 m sprints, 1:1.

11. Interval Training for Tennis - Example • Cross Court Drill1. Holding a racket stand at one far corner of the court (where baseline and doubles side-line meet).2. Side step along the baseline to the opposite far corner.3. Run three quarter pace diagonally across the court to the corner of the net. Make an imaginary forehand shot with the racket. 4. Side step along the length if the net to the opposite corner.5. Turn and run at three quarter pace diagonally across the court back to the start. Make an imaginary backhand shot. 6. Continue this sequence for 60 seconds then rest for 1-2 minutes. Perform a total of 5 runs to complete 1 set. Rest for 3 minutes and repeat for 2-3 sets.

12. Anaerobic Threshold • The point at which lactic acid starts to accumulate in the muscles. • Between 85% and 90% of your maximum heart rate.

13. Continuous Training • Designed to improve the aerobic energy supply system and improve endurance. • No rest or recovery periods, e.g. low intensity cycling, running. • Athlete must train at an intensity below his or her anaerobic threshold. • The maximum heart rate can be estimated by subtracting the subject's age from 220 • Karvonen proposed a formula which is widely used to prescribe the heart rate at which the athlete should train.

14. Karvonen • Suggested that the exercise heart rate should be at least the sum of the resting heart rate and 60% of the difference between the maximum and resting heart rates: • Exercise HR = Resting HR + 0.60 (Maximum HR - Resting HR) • For example, an athlete with a resting heart rate of 56 bpm, and a maximum heart rate of 196 bpm, should exercise at a heart rate of at least: • Exercise HR = 56 + 0.60 x (196 - 56) = 140 bpm • What is the frequency and time needed to obtain a base aerobic performance?

15. Circuit Training • A common form of interval training. • The circuit can be arranged in order that several fitness components can be trained • -shuttle-runs for aerobic endurance • -weights for muscular strength, • -plyometric for anaerobic power • Consecutive exercises stress different muscle groups and different components.

16. Circuit Training • The circuit may be repeated several times, depending on the number of exercises. • One complete circuit should last between 15 and 20 minutes. • Stage Training- e.g. three sets of each exercise are repeated at one work-station (with short rest intervals) before moving on to the next.

17. Summary • Types of endurance • Aerobic and Anaerobic systems and thresholds • Continuous training • Interval Training • Circuit training

18. Next Week • Flexibility • Strength • Proprioceptive Neuromuscular Facilitation (PNF) • Muscular Endurance