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Serious athletes have long known about the benefits of high-intensity interval training -alternating periods of short, intense anaerobic exercise with less intense recovery periods-and they've been reaping the rewards, too.

The idea is simple: less total time required to make a big change-more bang for your buck, says Brent C. Ruby, Ph.D., the director of the Montana Center for Work Physiology and Exercise Metabolism at the University of Montana. But the perks go far beyond saving time and expediting results-and years of research prove it. So if you're not already on board with interval training, read on to get seriously motivated to start.

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7 Scientifically Proven Benefits of Interval Training

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Serious athletes have long known about the benefits of high-intensity interval training -alternating periods of short, intense anaerobic exercise with less intense recovery periods-and they've been reaping the rewards, too. The idea is simple: less total time required to make a big change-more bang for your buck, says Brent C.

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Join my group now here

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Aerobic endurance relies on the respiratory and cardiovascular systems of the body. The respiratory system consists of the lungs, which are responsible for transporting oxygen that is taken in by the nose and mouth to the blood. The cardiovascular system, which includes the heart, veins and arteries, provides the means by which blood travels through the body, delivering nutrients and oxygen.

Aerobic endurance is important in all exercise and athletic activities. In endurance sports, such as distance running, the body must be able to supply blood and oxygen constantly for an extended period of time. For sports that require explosive action over a shorter period of time, such as weightlifting or football, aerobic endurance helps the body to recover more quickly.

Aerobic endurance can be improved by performing any aerobic exercise. These exercises are typically performed at a moderate intensity level for extended durations. The key principle in this form of exercise is to increase the heart rate consistently for a certain period of time. As a result, oxygen is used to burn fat and glucose.
Learn more about Exercise

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What Is the Definition of "aerobic Endurance"?

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Aerobic endurance relies on the respiratory and cardiovascular systems of the body. The respiratory system consists of the lungs, which are responsible for transporting oxygen that is taken in by the nose and mouth to the blood. The cardiovascular system, which includes the heart, veins and arteries, provides the means by which blood travels through the body, delivering nutrients and oxygen.

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Training method- Plyometrics, can be done anywhere, doesnt cost much (only if you want equipment such as cones, mats. hurdles and boxes) you don't need a high skill level.
1- www.webmd.com/fitness-exercise/a-z/what-is-plyometrics

Improves power because it activates more muslce fibres more efficiently and effectively which means that when you train you will activate more fibres and increase muscular size. It also strengthens tendons and ligaments.
2- www.indiashead.com/frontallobeplyometrics
This prevents them from becoming injured becuase tendons and ligaments are being strengthened. Tennis serves can be hit harder, football shots can be kicked harder.

More injuries, performance would decrease
3-4 weeks
so that it doesn't cause more injury.

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1. Definition of power
- 'the ability to exert maximum force as quickly as possible'
http://www.reference.com/sport-active-lifestyle/power-sports-ad4c201753d0529d

2. Definition of Plyometric
- ' 'exercises in which muscles exert maximum force in short intervals of time'
http://en.wikipedia.org/wiki/plyometrics

3. Polymetric exercise stimulates several different muscle group at the same time. although plyos are generally used to improve athletic performance, they can also be used to improve fat loss, strength and endurance.
http://www.bodybuilding.com/fun/ask-the-ripped-dude-why-do-plyometrics.html

4. standing base jump.
- 2 feet on the floor
- bend knees
- push off using your legs
- jump up

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Merit
Training Method = Interval training
Location: It can be done anywhere depending on what your training on. You made need equipment such as cones, stopwatches and heart rate monitors. This could be a disadvantage because heart rate monitors cost money and are quite expensive. This will lead to some people not being able to buy them meaning they can take part in interval training. There is no cost unless you want to hire out a sports hall which will cost around £25-£30 (1).
www.cobhamvillagehall.com/hire
Interval training improves speed as the sessions are broke down into sections giving you a 30 second break between each one. Speed works on the fast twitch muscles. This will allow your to last longer with your endurance. The athletes will be working at a high intensity. The athlete will also be working at 85-100% maximum heart rate(2).
https://draxe.com/benefits-intensity-interval-training/
Interval training will improve your cardio efficiency and the ability to supply the working muscles with oxygen(3)
https://www.google.co.uk/?gws_rd=ssl#q=how+does+interval+training+improve+your+speed%3f
An increase in this component of fitness is good for an theletes performance. This is because as a footballer it allows you to be quicker than other players leading up to them being able to get to the ball quicker.

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Merit

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aerobic endurance- fartlek training (mert

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aerobic endurance- fartlek training (mert

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1. location- fartlek training can be done anywhere.
equipment- dont need any.
cost- no cost is needed
skills- no skills are needed, but if performing on their own they will need to know the difference of a run, job and sprint. (1)

2. increases your aerobic endurance by challenging your muscles in ways that traditional cardio sessions can't.

3. this is good because it allows you to increase stamina and work at a higher intensity for longer period of time. e.g. if they didnt increase their a

4. if they dint improve their aerobic endurance then they would fatigue quickly. e.g. in a football match, if one person trained to improve their aerobic endurance then they would last a lot longer than someone who dint train.

5. for fartlek training to improve aerobic endurance, it would take 5 to 6 weeks to take effect.

6. because if they don't do it correctly it wont get the right effect on the body, so you'll just be tiring your body out and will not be getting any benefit.

reference
(1) https://www.brianmac.co.uk/fartlek.htm

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Pass
Speed definition:
Speed is the ability to move quickly across the ground or move limbs rapidly to grab or throw (1).
Interval training:
Bouts of exercise interspersed with short rest intervals (2).

Benefits of Interval Training:
- Keep burning calories for hours
- Stick to it
- Boosts endurance
- Amp VO2 Max
- Good for the heart
(3)

Workout Instructions:
- Jog for 8 minutes
- Fast run for 4 minutes
- Sprint for 20 seconds
- Walk for 1 minute
- Sprint for 30 seconds
- Walk for 1 minute
- Sprint for 10 seconds
- Walk for 1 minute
- Jog for 5 minutes
- Complete a fast run for 1 minute to the finish, and then cool down by walking for 5-10 minutes at the end.
(4)

References:
(1) www.topendsports.com/fitness/speed.htm
(2) www.sport-fitness-advisor.com/intervaltraining.html
(3) www.mensfitness.com/training/8-amazing-benefits-interval-training-backed-science
(4) www.builtlean.com/2013/08/19/interval-training-workouts/

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Hello Loyal Readers!

Before I go into the obligatory New Year review I want to make sure you don't miss out on the New Year's early bird access and discount to The Ultimate Athlete Project that I'm giving to my most loyal followers. You've been reading my blog and hopefully implementing some of the training principles I've talked about. This membership site is going take all of us to the next level by providing you with monthly programs so you know exactly what to do.

We'll have 3 day/week and 5 day/week training plan options. These programs [read more...]

Hey all!

So sorry to leave you all for so long after the close of the season. I took some time off to rejuvenate but my lack of words does not reflect a lack of activity. Since my last blog post I went to nationals with Skyd Magazine, started creating a new training website, and got a new job!

But more about all that later. What's got me so excited that I HAD to come online and share it with you all is this:

Yup, a new pair of awesome[read more...]

Quick post-season update

Sorry that I left you all hanging after my latest post. The short story is that, no my team Renegade did not make it to nationals. We lost on universe in the game to go to the game to go. Disappointing, of course. In our region there were about six well matched teams vying for two spots. Both spots went to Philly teams: AMP and Termite's Entourage.

So it is officially post-season for me but I am still a practice player for Scandal. This coming weekend will be my last practice with them [read more...]

Packing my stuff up for Regionals.

Very excited about playing tomorrow. I've got everything I need ready- including the uniform matching wristbands and several pairs of perfect socks.

One thing I've realized as a veteran player is that you can't underestimate the importance of good, comfortable socks.

I have experimented with a lot of fancy socks:

So far these three pairs are my favorite:

I was not always a sock connoisseur. I grew up on cotton socks that came in packs of 10 from K-Mart and I [read more...]

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Before I go into the obligatory New Year review I want to make sure you don't miss out on the New Year's early bird access and discount to The Ultimate Athlete Project that I'm giving to my most loyal followers. You've been reading my blog and hopefully implementing some of the training principles I've talked about.

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Search the world's information, including webpages, images, videos and more. Google has many special features to help you find exactly what you're looking for.

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Search the world's information, including webpages, images, videos and more. Google has many special features to help you find exactly what you're looking for.

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THIS WEBSITE IS FIRE

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Flexibility is the range of motion in a joint or group of joints or the ability to move joints effectively through a complete range of motion. Flexibility training includes stretching exercises to lengthen the muscles and may include activities like yoga or Tai Chi. Improving your flexibility can help you move more comfortably throughout the day.

Flexibility Definition

You probably know what it means when someone says they are flexible.

It usually means that they can reach down and touch their toes or bend deeply into a squat. But the definition of flexibility is more complicated than simply being able to do a single stretch.

According to the American Council on Exercise (ACE), flexibility is defined as "the range of motion of a given joint or group of joints or the level of tissue extensibility that a muscle group possesses." That means that each joint and each group of muscles in your body might have a different range of motion (ROM) or a different level of flexibility. Some areas of your body may be very tight, meaning that the muscles feel short and restricted. Some areas of your body may feel very loose and you may be able to lengthen and move those muscles freely.​

For example, you might be very flexible in the hamstrings, allowing you to bend over and touch your toes. But your thighs (quadriceps) muscles might be tight (inflexible) so it may be harder for you to stand up straight or bend backward.

Many people who work in an office all day develop inflexible hips as a result of sitting all day. This is one of the reasons that health experts recommend that you stand up and move for a few minutes every hour.

What Is Flexibility Training?

Stretching improves flexibility. But you don't have to do hours of stretching to enjoy the benefits of flexibility training.

You can take a stretching class or do an online video that focuses just on stretching exercises to improve range of motion throughout the body. These programs generally begin with a gentle warm up to increase your body's core temperature. Then, they progress through a series of stretching exercises to lengthen the muscles in your feet, your legs, your hips and torso, and finally up through the head and neck.

There are different types of stretching to improve flexibility.

Static stretching. You move into a position that lengthens a target muscle and hold the position for 15-60 seconds. It's best to remember to breathe as you hold each stretch.

Dynamic stretching. You move in an out of a position that lengthens a target muscle. Dynamic stretches often involve a gentle bouncing movement and are sometimes called ballistic stretches.

Active isolated stretching (AIS). You move your joint through a complete range of motion, holding the endpoint only briefly, then return to the starting point and repeat. Many athletes and active exercisers use active isolated stretching to prevent injuries or muscle imbalance.

You don't have to take a dedicated class to do flexibility training. Many exercisers simply add a few minutes of stretching to the end of their daily workout to relax muscles and improve range of motion.

Or you can take five to 10 minutes to stretch in the morning after you get out of bed. Just a few minutes of flexibility training each day can provide benefits.

Another way to improve flexibility is to do a variety of different cardio and strength training exercises (also called cross training). For example, a lunge exercise strengthens the quadriceps on one leg but lengthens (stretches) the hip joint on the other. Different swimming strokes increase flexibility in the upper back and torso. And walking strengthens the lower body but also increases flexibility in the hip joint.

A Word From Verywell

Exercisers who include flexibility training as part of a balanced fitness program enjoy many benefits.

Stretching exercises can help to decrease stress and improve the way your body moves and feels throughout the day. Improved flexibility can even lead to better posture. All of these benefits help you to move more often throughout the day and burn more calories. So if you're trying to lose weight, it's smart to include flexibility exercises in your weight loss program.

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Flexibility is the range of motion in a joint or group of joints or the ability to move joints effectively through a complete range of motion. Flexibility training includes stretching exercises to lengthen the muscles and may include activities like yoga or Tai Chi. Improving your flexibility can help you move more comfortably throughout the day.

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Search the world's information, including webpages, images, videos and more. Google has many special features to help you find exactly what you're looking for.

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(1) The equality of bending easily without breaking and the ability to easily modify and the ability to change and compromise
(2) Means a stretch is held in a challenging but comfortable position for a period of time usually between 10-30 seconds
(3) Static stretching has been defined to applying tensile force to lengthen muscle and connective tissues. Many athletes will stretch before each workout of competition with the purpose of increasing range of motion and potentially reducing the risk of injury.
(4)

Sit on the ground with both legs straight out in front of you

Bend the left leg and place the sole of the left foot alongside the knee of the right leg

Allow the left leg to lie relaxed on the ground

Bend forward keeping the back straight

You will feel the stretch in the hamstring of the right leg

Repeat with the other leg

References
(1)  https://www.verywell.com/flexibility-definition-and-examples-3496108

2) http://www.humankinetics.com/excerpts/excerpts/types-of-stretches

3) https://www.brianmac.co.uk/articles/article027.htm

4)https://www.brianmac.co.uk/stretch.htm

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Definition- Maximum strength you can apply against a load.
https://www.google.co.uk/?gws_rd=ssl#q=definition+of+strength+in+sport

Training Method for strength is free weights. Free weights can contain barbells and dumbbells, that is not attached to another structual device and is raised and lowered by your hands and arms in weight lifting.

https://www.google.co.uk/gws_rd=ssl#q=definition+of+free+weight

During training muscle micro fibre tears would occur which means your muscles are getting bigger and stronger.

Bicep Curls-  Stand up straight with a dumbbell in each arm keeping your arms straight. Keep your elbows close to your torso and rotate the palm of your hands until they are facing forward. This is the starting position. Keep your upper arm stationary. Exhale and curl the weights while contracting your biceps. This would increase the size of your bicep.
https://www.google.co.uk/?gws_rd=ssl#q=how+to+do+bicep+curls

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Merit
1) The benefits of static stretching is that you don't necessarily need any equipment for example if you are doing lunges you do not need any equipment only yourself also no skills needed just a bit of strength. From doing static stretches it extends your muscle fibers making them pliable the more you stretch. If you are a gymnast then flexibility is extremely important because then they can perform quicker and sharper movements because of their muscle fibers extending when training and competing. There muscle fibers would not reach its full potential if they were not worked on therefore reducing performance levels. Stretching 4 times a week provided 82% greater flexibilty improvements than stretching 2 times per week. (1) Because otherwise you run the risk of tearing your muscle fibers reducing participation in sport.
References
www.sportsscience.co/flexibility/how-often-and-how-long-should-I-stretch-to-improve-flexibility/

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MERIT
1) The location would typically be a Gym - because correct equipment. Weights needed- Dumbbells, Barbells and Kettlebells (1). Gym membership would cost (around £15 a month) (2) but equipment already there. Otherwise would cost over £1000 for equipment. Skills needed to do the weights correctly.

2) Training makes micro fibers tear, After they repair themselves bigger and stronger than before (3).

3) Allows athletes to improve and gain bigger muscles.

4)  If they didn't train, the athlete would fatigue and not improve if they didn't train.

5) roughly a month of training a few times a week for an improvement

6) If not done correctly then you are at a high risk of injury, mainly damaging your back.

Reference
(1) - https;//www.gymsource.com/free-weights
(2) - https://www.puregym.com/city/bristo l/?utm_medium=cpc&gclid=CISHm8TbpdECFcsy0wodkdoNLA&dclid=CPGSvMTbpdECFZcg0wodVVoC-A
(3)-
http://www.bodybuildingdungeon.com/forums/bodybuilding-discussion/30651-understanding-muscle-micro-tears-recovery-newbies.html

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Muscular Endurance - Circuit training (Pass)

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Muscular Endurance - Circuit training (Pass)

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muscular endurance - the ability of a muscle or group of muscles to work for a long period of time against a resistance for a long period of time. (1)

Circuit training - circuit training involves a series of exercises in a special order called a circuit. each activity takes place in a station. it can improve speed, agility, coordination, balance and muscular endurance. (2)

circuit training involves a series of strength training exercises with incomplete recovery. the goal of circuit training is to accumulate lactic acid and release growth hormone in the body. (3)

step 1 - sit ups
step 2- step ups
step 3- press ups
step 4- squats
step 5- dorsal press
step 6- shuttle runs
step 7- seated dips
step 8- burpies
step 9- bent arm pull overs
step 10- straddle jumps

Reference -
(1) https://www.verywell.com/what-is-muscular-endurance-3120360

(2) http://www.bbc.co.uk/schools/gcsebitesize/pe/exercise/1_exercise_principles_rev2.shtml
(3) melissasultimatefitness.com/2011/circuit-training-what-is-it-why-do-it/

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Muscular Endurance- Circuit Training (merit)

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Muscular Endurance- Circuit Training (merit)

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1) A groups of exercises which training bodies muscles to get stronger, high repitions, with short intervals. high intensity.
Sports hall, level area of clear space
Depends on what exercises are being done on the specific equipment.
skills needed- None
Cost- depends on what you do, and where you want to do it, free or up to £50
Example exercises
Upperbody - Press ups, pull up, bench press
Core - Sit ups, crunches
Lower body - Squat jumps, set ups, shuttle runs (1)

2)Improves Muscular endurance by allowing the body to work for long periods of time. develops strength and endurance.
3)It's good for an athlete's performance because it improves strength and allows them to perform at a higher standard.
4)They wouldn't be able to perform at the best of their ability.
5)at least 3-4 weeks to take effect.
6)to prevent injury
to work correct/ specific muscles - to improve performance
stable the body.

References:
(1) www.brianmac.co.uk/circuit.htm

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Pass
Aerobic endurance - refers to the ability of the body to continuously transport oxygen throughout its various systems for extended periods of time. By maintaining the flow of oxygen, an individual is able to exercise continuously for longer periods of time without wearing down.(1)

Definition -
Fartlek combines continuous and interval training. Fartlek allows the athlete to run at varying intensity levels over distances of their choice. This type of training stresses both the aerobic and anaerobic energy pathways.(2)

Fartlek training allows a variety of different intensities whilst training, for example changing speed during running. Fartlek training allows you to add an endless variety of intervals to your aerobic workouts, which helps to keep you stimulated.(3) Fartlek training improves the body's aerobic endurance meaning you will be able to perform for a longer period of time.

Fartlek training for a specific sport - A fartlek session for games players should include sprinting, running, jogging and walking with variations in direction of movement to fit in with the demands of their sport. This should include controlling an object (e.g. football) or carry any implement (e.g. hockey stick, rugby ball) used in the sport.(1) For example a 1 minute run with the ball then a 1 minute run without the ball. This will focus on the different intensities and speed of play.

REFERENCES:
(1)https://www.reference.com/health/definition-aerobic-endurance-68461b87b5760a2
(2)https://www.brianmac.co.uk/fartlek.htm
(3)http://www.livestrong.com/article/471208-what-are-the-benefits-of-fartlek-training/

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�P1 Describe one method of fitness training for six different components of physical fitness

�M1 Explain one method of fitness training for six different components of physical fitness