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Task…-What are the adaptations to training?-Principles of training and how to apply them?-Health and Safety consideration associated with exercise programmes and sessions?

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Task…-What are the adaptations to training?-Principles of training and how to apply them?-Health and Safety consideration associated with exercise programmes and sessions?

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Task… -What exercise opportunities are available to these specific groups?-Where are they?-What equipment do is readily available?

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Task… -What exercise opportunities are available to these specific groups?-Where are they?-What equipment do is readily available?

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Task…-What is involved in the referral process?-What are the steps of the referral process within exercise?-How might this act as a benefit to the individual?

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Task…-What is involved in the referral process?-What are the steps of the referral process within exercise?-How might this act as a benefit to the individual?

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Hypertrophy

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Muscular hypertrophy:
Over time with strength and weigh training your muscles will gain in size and strength as when you exercise your micro muscle fibers tear and grow back stronger and thicker causing an increase muscle size and strength.

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hypertrophy
It's when your muscle fibers grow as a result of training them. as you put stress on your muscles during training, they have to grow to be able to cope with the amount of stress that you put on them.

Decreased resting heart rate
when you exercise your heat rate increases, as your heart has to pump more blood around the body. This means that your body has to adapt for the next time  you exercise so your heart becomes more efficient at pumping blood leaving you with a decreased heart rate when you aren't exercising.

Increased stroke rate
As a result of exercise your heart becomes more efficient and is able to pump more blood around your body.

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Football

Football is a good opportunity for children to exercise because they are keeping active at the weekend (games) and during the week (training). It is also a good way for children to exercise because they are they are running around and doing football drills for a long period of time because it helps them improve but also keeps them fit. Football will help increase their stamina, speed, power and flexibility.

Football teams are usually very close and easy to find because they will be based in your local area.

The equipment is usually already at the pitch. For example the goals are already there, corner flags, balls and the pitch will be ready as well.. However the kits aren’t usually free so the cost can be somewhat expensive but the clubs usually help with financial problems.

School

School is a very good opportunity for children to do exercise because they have PE classes, football teams, rugby teams ect. This is a good opportunity because they are forced to participate in the PE lesson. Also in schools the hold sport activities after school. Some schools are a bit of a journey to get too but some schools are a 2 minute walk to get too. All the equipment needed is brought by the school and set up by the school.

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increase confidence:
you may be over weight and feel down but if there is other people in your postilion it gives you confidence. this could include confidence of knowledge, so if you do not really know what your doing in training you wont get better as you do not have any confidence in what you are doing.

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This is the amount of blood your heart pumps out per minute. This increases when we exercise as your muscles need more oxygenated air to keep working. The adaptation with training is that it lowers as there is more red blood cells in the blood steam supplying the muscles with oxygen meaning less blood has to be pumped around the body to supply the working muscles.

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PAR-Q stands for Physical Activity Readiness Questionnaire. A PAR-Q is intended to help you help yourself. Many health benefits are related with regular exercise, and the completion of PAR-Q is a sensible first step to take if you are preparing to rise the amount of physical activity in your life.  PAR-Q’s are put in place to protect the business (e.g. gym) form law-suits if a customer is injured in there as a result of their personal health/potential health problems. They can also protect the customer form a trainer potentially making them do something that could affect their health.

A risk assessment is an essential process to ensure the environment is safe, even before the session begins.  Any hazards can be identified and dealt with appropriately.  If this is done properly there will be very little chance of injury or accident.  However, if the risks cannot be dealt with, it may result in the session being cancelled. Risk assessments, are very useful for any exercise programmes or sessions. if you have a client that is suffering from chest  pains, doesn't mean you stop them from exercising, it means you may just have to lower the intensity of the exercises. also if the risk assessments are ignored there can possibly be serious injury as a result, for example in rugby if the scrum collapses and the referee doesn't blow the whistle then people trapped under for a long time may break bones in their backs or necks.

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self motivation:
you can push your self to work harder as you would have a clear end goal set by who you are referred to.

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While being referred you will probably be referred alongside with others who are also on the same road of improvement as you, which could allow you to socialise and create a relationship with them

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Increase in knowledge:
with the right people guiding you, your going to be able to learn the correct way to do things, for example if you go to a dietitian you will know the correct way to eat for your specific goals, you will know how to keep healthy in day to day life. this makes the knowledge you receive transferable in day to day life.

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The referral process and what’s involved

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The referral process and what’s involved

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At the start of a referral process there is an initial screening process. You might be referred to professionals like doctors, physiotherapists and sports physios if you suffer from mental illness, obesity, injuries and mobility issues, where they will do a medical background check on the client and put them through assessments to see if they meet the specific criteria. After that stage is over then you will be given an IPAQ (international physical activity questionnaire). This will decide on what your activity levels are and if you need referring to different places for the clients benefits.

Next step is professionals will give you recommended exercises to do within a time frame for you to gain benefits, they will also say some type of extreme contradictions for the clients to avoid. For example, if a client has really high blood pressure then the professional will advise them to avoid high intensity activities. After that process is over the professional will give a series of exercise for the client to do over the next few weeks\months. The client will do these exercises with an instructor, which will gain an extra benefit for the client.

Taking a series of exercises will involve monitoring. Monitoring the client’s progress can help the instructor and client, by avoiding doing certain exercises and putting in different types of methods this can have a massive benefit for the client to undertake for his\her benefit. To gain the clients interest on reaching their goal, then this can include free sessions for monitoring, cheaper gym memberships for them and having details and contacts for the client to go to for any advice and information.

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Moral support is extremely important. If you give someone moral support, you encourage them in what they are doing by expressing approval.

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Principles of training and how to apply them:

Specificity, overload, rest, adaptation and reversibility.

1:  Reversibility-

Improved ranges of movement can be achieved and maintained by regular use of mobility exercises. If an athlete ceases mobility training, his/her ranges of movement will decline over time to those maintained by his/her other physical activities.

When training ceases the training effect will also stop. It gradually reduces at approximately one third of the rate of acquisition. Athletes must ensure that they continue strength training throughout the competitive period, although at a reduced volume, or newly acquired strength will be lost.

2: Overload-

| When an athlete performs a mobility exercise, he/she should stretch to the end of his/her range of movement. In active mobility, the end of the range of movement is known as the active end position. Improvements in mobility can only be achieved by working at or beyond the active end position. Passive exercises involve passing the active end position, as the external force is able to move the limbs further than the active contracting of the agonist muscles. Kinetic mobility (dynamic) exercises use the momentum of the movement to bounce past the active end positionA muscle will only strengthen when forced to operate beyond its customary intensity. The load must be progressively increased in order to further adaptive responses as training develops, and the training stimulus is gradually raised. Overload can be progressed by: increasing the resistance e.g. adding 5kg to the barbell increasing the number of repetitions with a particular weight increasing the number of sets of the exercise (work) increasing the intensity- more work in the same time, i.e. reducing the recovery periods

3: Recovery-

Rest is required in order for the body to recover from the training and to allow adaptation to take place. An inadequate amount of rest may lead to over training.

4: Adaptation-

5: Specificity-

The type of training that you do should be specific to you and your sport. You should train the energy system which you use predominantly (i.e. don't run 5,000 meters in training if you're a sprinter!) and the fitness and skill components most important to your sport, for example agility, balance or muscular endurance.

You should also test the components which are important in your sport to see your strengths and weaknesses. With this information you can focus on improving your weak points.

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Elderly Adults

Walking football -Competitive, fast and lots of fun, walking football is currently taking over the UK. Most Age UKs have their own team for anyone who wants to continue playing the beautiful game and improve their general fitness. If you’re local to Hatfield the closest walking football centre is at Birchwood leisure centre Hatfield Longmead, Hatfield AL10 0AN

Pilates & yoga -Pilates is all about slow, controlled movements to help build up your core muscle strength, and yoga concentrates on gentle stretching to boost your flexibility and balance. Most exercises are performed seated or lying down, so you may need to bring along your own mat and towel. If you are local to Hatfield there are leisure centres and gyms who hold classes to do this best way to find out how close you are, you should go on website to see which one is suitable for you.

Tai chi -Tai Chi, which originates from Ancient China, is now practised by older people around the world. It focuses on slow and gentle movement, which supports balance and posture, and is also known for its effects on mental wellbeing, helping you to relax and de-stress, if your local to Hatfield or St Albans there is centres who do the classes at tai chi school and martial arts school.

Readily available equipment

Walking football – Goals, footballs, pitches, corner flags etc.

Pilates & Yoga – yoga mats, music speaker, the gym etc.

Tai Chi – Instructor, can use anywhere to do this exercise.

https://www.ageuk.org.uk/services/in-your-area/exercise/
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Swimming is another sport which is available for kids to use for exercise for an hour during the week which is the recommended weekly exercise time for children it is also one of the best exercises to keep healthy.

Swimming equipment is usually already provided besides stuff which is specific to the child such as costumes, armbands and goggles. The pool and lane barriers are already provided for a small price.

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Disability

What exercise opportunity is available to these specific group?

On the NHS system there is a website called the English federation of disability sport this helps people to find an activity in their own area, there is also another site called Para sport website which helps you find a sport based on your impairment to find a club near you.

Here are a couple of sports that could be played if you have a disability:

·         Archery

·         Athletics

·         Boccia

·         Footballs

·         Swimming

Where are they?

You can find Hatfield Acorns football club which is 2.97miles away from the college.

You can find Boccia at Kenworth sports club which is 2.44miles away from the college.

You can find swimming at Hatfield swim centre which is 2.62miles away from the college. Swimming is one of the easier sports for disabled people to play as most swimming pools nowadays have access for them to enter the pool.

What equipment is readily available?

Football: posts, nets, footballs, cones and bibs are readily available. Coaches will be expecting people with disability as they have many teams who are disabled.

Boccia: 8 balls 4 balls will be one colour the other 4 will be different colour, you will also need the white ball. You can do this anywhere with a grass area. If you do not have a clear grass area you can do this in Kenworth Sports club.

Swimming: In swimming all you need is swim costume, hat and goggles. If you ring in advanced such as Hatfield swim centre they will prepare special care for your disability.

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The steps to a referral process are, firstly if you have any specific health conditions or any health factors that need addressing you would need to visit a GP or someone that has a profession in health. When visiting a GP or health professional they will assess the client to find the correct referral for their condition. They will use this information with client consent to peruse in their referral to get the best possible scheme, when the correct referral has been made and have received a referral they will check over it for them to be able to see if they are able to help you however if the information that they have provided is incorrect then the referral will be useless, as it will not improve  your health conditions for example if an obese person went to the doctors for muscle pain then they may refer you to lose weight when realistically that is not the problem, on the other hand if they approve of the referral then they will provide you with the correct profession for your specific health condition, lastly they will set you a target for you to reach within 12 months whilst monitoring your level of progression if by the end of the 12 months they think you need more they will provide you with that, if they don’t think you need that many they won’t give you that amount.