MTB Evaluation

Evaluation

Q: Explain comprehensively (+/-) how your first MOT was applied to your mountain bike trip (link a POT that you used and effects on exercise physiology).

The first method of training I applied to the mountain bike trip was Continuous. Continuous is training that starts and doesn’t stop until you have completed you physical action. Running, Biking, Swimming etc. I first used this method during a cycle session to kick off my training. This enable me to get back into the rhythm of cycling considering I hadn’t done it for while. In my training I used this method more than any of the others too make sure my endurance was the level that I thought it should be at. During the mountain bike trip the continuous effort was a lot harder than I expected I though that the training I had done would be enough to be able to do well in during the trips assessment. However the training I had done seemed to fell not enough during the assessment. The principle of training that best fit the continuous method was the time principle. The time principle is one of the most important principles of training to use during the trainings not just continuous. Time was extremely important on the assessment as well since it was a time trailed assessment. I did like the sports psychologies I used during my training which helped me be able to apply them on the trip as well to push myself through it even after realising my training hadn’t quite prepared me enough. 

After the assessment I felt like I hadn’t pushed myself enough because I wasn’t sure on the first part of the track which was a struggle to get up and by trying to use everything to quickly it then made me not be able to do the rest of the track as fast as I could since I had used such a high intensity level at the start and had to regain any endurance I had left. I feel like I did enough continuous training but still could have done more to get my endurance a level higher so I could of better coped but not enough of the other trainings which was a negative as I used this method for most trainings where it felt like I could keep going and pushing myself along by using sports psychs. My time wasn’t what I thought it would be but I got the mark I was aiming for considering how hard it actually was after I had done the assessment.  

The effects of the assessment and trip as a whole was slightly drastic in the Latic acid build up that I had by the end during the trip home. Cramp had been the number one issue during the whole trip. My muscles felt fine but the Latic acid build up was too much and it started to give me some serious cramp to the point where I had to get off and rest for a bit while riding with the advanced group. By the end of the assessment I had progressed into serious cramp during the later bike sessions. The effect of this was that I had used through all three energy systems and was biking on the aerobic system while starting to feel the effects of the Latic acid build up in my quadriceps and hamstrings. Because of the duration of continuous fitness the was required during the trip the quadriceps and hamstrings where the two main muscles working the hardest and had serious gains after the trip. The calves and gastrocnemius where the next two muscles but they weren’t working anywhere near as hard and where fine for the whole trip. The day after the trip all my muscles where feeling fine and didn’t have any soreness but where still cramping up a bit. Which makes me feel like the amount of lactic acid build up and the extreme load the quadriceps had was the only two factors that where seriously effected.

Positives of Continuous Training

– Continuous training was a good testing to better improve the performance of endurance as it would require a long duration of time I order to use the method of continuous training properly which is where the principle of trying helps the method. It allowed me to test myself to see where was at on different types of endurance levels for things like running and cycling which required different intensity levels from certain muscles while still including basically all of the same muscles. Which is another positive as it tests different muscles at different levels so you can see where the most improving needs to be done. 

Negatives of Continuous training.

– Continuous training is good for endurance but not much else. It doesn’t give you the muscle build and intensity levels that other trainings can which are big parts of the fitness required during the trip.  

Q: Explain comprehensively (+/-) how your second MOT was applied to your mountain bike trip (link a POT that you used and effects on exercise physiology). 

The second method of training I applied to the mountain bike trip was fartlek. Fartlek is training involves continuous activity, with bursts of speed added in. It combines continuous training and interval training. Short random bursts of high intensity exercise alternate with medium or low intensity segments to no particular pattern. I first used this method during a session of mixed running and sprinting at different intensity levels. 

The effects of exercise physiology in fartlek training is that all three enegry systems are used and includes short term effects on the body like increased heart rate, sweat, red faced, heavy breathing etch the long term effects is that your body adapts to these conditions when training and gets used to this so it can continue to perform at a high level. As all thre energy systems are used the aerobic system is used the most because this training is for long durations that works at different intensity levels on different muscles depending on the training being done.

Positives of Fartlek

– Trains muscle and body for changing in between  different levels of intensity at an instant. Uses both endurance and high intensity at the same time. Enables the body to adapt to working at differnet levels and still being able to endure long fatiguing activities.

Negatives of Fartlek

– Requires specific kinds of training and some already good endurance levels to be able to get benefits from the training.

Q: Explain comprehensively (+/-) how your third MOT was applied to your mountain bike trip (link a POT that you used and effects on exercise physiology).

The third method of training I applied to the mountain bike trip was interval training. Interval training is when you use very-high intensity for short durations of time. During the mountain bike trip there were stages that involved fast pace cycling and then simply not pedalling during didn’t downhill. I felt like the interval training wasn’t the best training to get the best benefits for the assessment but was still good to train as it built the strength in the leg muscles better than any other training aside from resistance which both help the muscles better cope under high intensity and prevent injury.

Interval training helped during the trip but not a lot. It did have positives and was used on the trip during the parts of the track where you would ride downhill and then have to do a very vertical uphill climb at high intensity levels which is what the interval part of the assessment was and basically the only parts that it helped aside from muscle building for strength.

Positives of interval training

– Builds muscle and trains body for quick high intensity bursts. 

Negatives of interval training 

– Doesn’t help the endurance level of fitness.

Q: What changes would you make to the MOTS and POTS you have applied? If not what worked well and why? 

I would make the method of training class performed instead of independently because the training would then be much more efficient and organised and would have more benefits for the students when it comes to performing the actual assessment. The methods of training and principles of training are all good and work well but have a teacher setup the lesson and involve the whole class in the training session then they will actually benefit from the training. They worked well and did help on the trip but some training sessions where not used to their full potential  in order to make the actual mountain trip assessment easier so that each student could get a better mark.

Week 7 Training

Methods of Training
Method of training you used during the week

The method of training I used for this week was flexibility training. Flexibility training is stretching to increase the resting length of muscles and improve the extent of a joint movement. Flexibility training is most effective and best done when the muscle is warm. There are types of flexibility that include static, dynamic and PNF.

Explain how you used this method

I went outside to the field and did 5 laps of the football field which was 1500m as a warm up then once my muscles were warm I started off with dynamic calf stretches. I did this for a minute for each leg then stood up and did a static calf stretch to stretch both parts of the calf muscle of both legs. I then stretched my hip flexor by keen king on one knee and placing my other leg in front on myself with my knee bent at a 90° angle, for each leg I did this for a minute. Then continued to stretch all of my lower body muscles. These included the it-bands, quads, hamstrings, groin, calves, both lower and upper.

Explain what Energy Systems were used

As I did a warm up run to get my leg muscles warm. I ran for about 5-10 minutes so I would have used my ATP-CP to start with then the Latic Acid System for the next minute or so and then finally had to use the aerobic system. The Latic acid system is an aerobic system that fuels the muscles without using a large amount of oxygen to fuel the muscles. The ATP-PC system was used for the first 10 or so seconds to start off the exercise which then started up the Latic acid system. That was exhausted and the aerobic system kicked in, the a aerobic system is a system that runs on oxygen. Fuelling the muscles with oxygen as we respirate allowing us to continue for long periods of time. It was a duration of training that required all three energy systems. 

Respiratory and Cardiovascular Systems used

Humans operate their respiratory system by using the bidirectional cardiovascular system. This is basically a respiration that requires oxygen to be transported through the body to the muscles. This works by breathing cause when we breathe in oxygen, it enters our lungs sent into our blood stream. Our heart then uses this now oxygenated blood to pump it though our bodies to the muscles that requires it in order to be able to create movement. Then the body uses the oxygenated blood and creates carbon dioxide which is then exhaled so that we can start the process again by breathing in more oxygen. 

Muscular Systems used

The muscular system involves Cardiac, and Skeletal muscles. The cardiac muscle is found in the heart and is used when pumping blood throughout the body in order to make it be able to work. This is used when performing a action such as running as your body subconsciously breathes in order to get oxygen to muscles. Skeletal muscle system is the system that makes muscle movement consciously which our brain controls. So when we want to move our legs on a bike to cycle we are using skeletal muscle in order to do this. Running requires the muscles of the legs which include the quadriceps, hamstrings, gluteals, hip flexors, abs, and calves. These are the six main muscles that are used when running. I the stretched out all of these muscles after the warm up run.

Principles of Training

The principles of training you applied 

I applied both rest and time for this method. I used time because for the length of the warm up and the length for each stretch. The stretching is a big part in the rest factor for an athlete as to rest you need to make sure your muscles are warmed up and down properly so that you don’t injury yourself and you don’t leave your muscles tight after training which can lead to both injury and cramping while resting. This can effect the way you perform during the next raining session and can lead to injury. Resting is required so that energy systems can recharge and the muscles can’t be over worked too much otherwise that will cause an injury like muscle or ligament tearing. The time is each stretch is required because you have to make sure you stretch the muscles out properly and for long enough with out stretching too much so that they tear or pull. 

How did you apply this…

I applied this by timing my warm up run so that I didn’t take too long or go to fast when trying to the muscles warm because otherwise they could be pulled. I aimed to take about 10 minutes for the whole warm up. I used the rest to make sure I wasn’t pushing my self to far this close to the mountain bike trip so we want to be well rested so our muscles can work at their best and also not get an injury before the trip. I applied these principles this way because it makes it better and easier to set a goal for the training and be able to complete. It helps the sports psychologies and allows me to train properly.

What was the effect of this?

The effect of the time principle is making it sure it lasts for the correct amount of time and not for too long as your body keeps has limits. The effect of the rest principle helps me recover properly to prevent injuries and make sure my muscles don’t fatigue and then can’t continue to work during trainings when I need them to. Resting allows the muscles and energy systems to regain their best ability which has a positive effect when starting another physical activity or training session. This allows me to perform at my best at continue to train so I can perform at my best on the mountain bike trip at wood hill.   

Sports Psychology
Discuss 1 Sports Psychology tool you applied to your training…

I liked to use the goal setting psychology tool for this method of training as it makes it easier to motivate myself in order to complete my goal and get the necessary training I require for the mountain bike trip. I used goal setting as for me I find it a efficient way to make myself actually complete my goal. If I have a target and I don’t reach it then I feel bad about it but if I have a target and I reach I want to push myself further cause I then knew I would be able to improve. My goal was to make sure I got all my stretches done properly and that I was able to get myself back into a shape that was ready and prepared for the mountain bike trip and my muscles weren’t tight or injured.

How did it help/not help your training?  

It helped because it allowed my to complete my training at the level I wanted to and allowed my to feel good about myself and gain benefit from the training. Goal setting allows me to motivate myself and concentrate on my task so I am able to complete my training. It makes is easier to complete hard tasks and allows me to set my state of mind to believe that I can do it. It balled because my goal is to do the best that I can on the mountain bike trip and aim for excellence.

Week 6 Training

Methods of Training

Method of training you used during the week

The method of training I used for this week was Resistance. Resistance training is any type of training that causes the muscles to contract against an external resistance e.g. Weights/machines. This method is best for building muscle strength to pre-vent injury and perform better.

Explain how you used this method

For this session of training I went into the weights room for the Resistance training. I started off on the rowing machine and rowed 2k in under 10 minutes at a 50% intensity rate. I then used the leg lift machine and did 3 sets of 20 with the weight set to 40kg. Then I used the leg press which was set to 80kg and did 3 sets of 10. I then squatted 3 sets of ten with 30kg weights. I then finished with a 15 minute bike ride at under 50% pace to finish off the session. The entire session took about 45 minutes. Which didn’t include having to get changed into and out of my gear at the start and end of the period. 

Explain what Energy Systems were used

The energy systems that I used for majority of the weight resistance training was the ATP-PC system, Latic acid system and Aerobic system. I The ATP-PC system was used for the first 10 or so seconds to start off the exercise which then started up the latic acid system. The Latic acid system is an aerobic system that fuels the muscles without using a large amount of oxygen to fuel the muscles. The aerobic system works by fuelling the muscles with oxygen using respiration. I started off using all three systems on the rowing machine and then continued with the weight training. I was doing short duration of bursts for each set of weights I did with the aerobic system after I had used both the ATP-PC and latic acid system. I used all three for the final cycle ride at the end.

Respiratory and Cardiovascular Systems used

Humans operate their respiratory system by using the bidirectional cardiovascular system. This is basically a respiration that requires oxygen to be transported through the body to the muscles. This works by breathing cause when we breathe in oxygen, it enters our lungs sent into our blood stream. Our heart then uses this now oxygenated blood to pump it though our bodies to the muscles that requires it in order to be able to create movement. Then the body uses the oxygenated blood and creates carbon dioxide which is then exhaled so that we can start the process again by breathing in more oxygen. 

Muscular Systems used

The muscular system involves Cardiac, and Skeletal muscles. The cardiac muscle is found in the heart and is used when pumping blood throughout the body in order to make it be able to work. This is used when performing a action such as cycling/rowing as your body subconsciously breathes in order to get oxygen to muscles. Skeletal muscle system is the system that makes muscle movement consciously which our brain controls. So when we want to move our legs on a bike to cycle we are using skeletal muscle in order to do this. Rowing requires the muscles of your upper body, lower body and core. You use your shoulders, chest, back and core. Which includes the biceps and triceps, and the entire upper body muscles. The lower body includes everything from the hamstrings to the quads, glutes and your calves. The core is also used which uses the abs. The weight lifting required the muscles of the legs and core which include the quadriceps, hamstrings, gluteals, hip flexors, abs, and calves. These are the main muscles that I used during the resistance training including the cycling.

Principles of Training

The principles of training you applied 

I applied both intensity and time for this method of training as they suit each other for this scenario. The duration of my workout and the intensity to keep me going through the difficult tasks of lifting weights when fatigued. It gives me the two main principles I need for this training. The time for a beneficial work out and being able to actually do the workout by using intensity to get the best out of myself without going too hard.

How did you apply this…

I applied this by timing the amount of time I spent on each machine depending on how many sets I had to do. I took a timed rest after the starting row to prepare myself for all of the weight training. I then did all my sets with breaks and also in between each weight and machine changing I had longer breaks so I wouldn’t fatigue or hurt my self to drastically. I applied these principles this way because it makes it better and easier to set a goal for the training and be able to complete. It helps the sports psychologies and allows me to train properly and push myself to a intense level.

What was the effect of this?

The effect of the time principle is making sure you have the right duration for each training activity, as your muscles keeps working and getting tired and you need to use the self-talk to keep them going for the entire duration. Timing each duration when doing a physical activity to train yourself helps reset your mind so when you finally finish and get a break you can tell yourself well done you did now just do this. I pushed myself through it. This would help on the mountain bike trip as and certain points of the track I would have to tell myself this in order to get the best time possible. The duration principle helps me to make sure I work at my best level that is appropriate for the training I am doing each time in order to get my goal completed.

Sports Psychology

Discuss 1 Sports Psychology tool you applied to your training…

I liked to use the goal setting psychology tool for this method of training as it makes it easier to motivate myself in order to complete my goal and get the necessary training I require for the mountain bike trip. I used goal setting as for me I find it a efficient way to make myself actually complete my goal. If I have a target and I don’t reach it then I feel bad about it but if I have a target and I reach I want to push myself further cause I then knew I would be able to improve. I also used the self talk psychology as it allowed me to motivate myself to keep working hard throughout the training session.

How did it help/not help your training?  

It helped because it allowed me to complete my training at the level I wanted to and allowed my to feel good about myself and gain benefit from the training. Goal setting and self-talk allows me to motivate myself and concentrate on my task so I am able to complete my training. It makes is easier to complete hard tasks and allows me to set my state of mind to believe that I can do it.

Week 5 Training

Methods of Training
Method of training you used during the week 

This week I used a fartlek method of training. Fartlek is training involves continuous activity, with bursts of speed added in. It combines continuous training and interval training. Short random bursts of high intensity exercise alternate with medium or low intensity segments to no particular pattern.

Explain how you used this method

The first activity was to run at a continuous pace around a 50x50m grid for a duration of 12 minutes without stopping. We had to run over 1.6km minimum, my group managed to achieve 2.2km. This used up our ATP-CP and Latic Acid system leaving us with just our aerobic system for the rest of the training. The second activity was to use the same 50x50m grid and we would sprint the first 50m, jog the next 50m, sprint the next 50m, and walk the last 50m. We would then continue to do this without stopping for 6 minutes without worrying about our distance but focusing on our intensity. The last activity was to run continuously around the same 50x50m grid just like we did in the first activity but this time we were required to reach half of the distance we had run run in the first activity in half the time it took us. My group had to run at least 1.1km within 6 minutes. I had to do this with a quad injury involving torn muscle repair but is was almost healed and I decided to work at a effort a little less than everyone else around 70% max in order to make sure I wouldn’t re injury my quadricep.

Explain what Energy Systems were used

The energy system that is used for majority of the cycle Latic acid system as it is a medium duration exercise that changes the amount of energy you use each time you change pace. The Latic acid system is an aerobic system that fuels the muscles without using a large amount of oxygen to fuel the muscles. The ATP-PC system was used for the first 10 or so seconds to start off the exercise which then started up the Latic acid system. That was exhausted and the aerobic system kicked in, the a aerobic system is a system that runs on oxygen. Fuelling the muscles with oxygen as we respirate allowing us to continue for long periods of time. It was a long duration of training that required all three energy systems. 

Respiratory and Cardiovascular Systems used 

Humans operate their respiratory system by using the bidirectional cardiovascular system. This is basically a respiration that requires oxygen to be transported through the body to the muscles. This works by breathing cause when we breathe in oxygen, it enters our lungs sent into our blood stream. Our heart then uses this now oxygenated blood to pump it though our bodies to the muscles that requires it in order to be able to create movement. Then the body uses the oxygenated blood and creates carbon dioxide which is then exhaled so that we can start the process again by breathing in more oxygen. 

Muscular Systems used

The muscular system involves Cardiac, and Skeletal muscles. The cardiac muscle is found in the heart and is used when pumping blood throughout the body in order to make it be able to work. This is used when performing a action such as running as your body subconsciously breathes in order to get oxygen to muscles. Skeletal muscle system is the system that makes muscle movement consciously which our brain controls. So when we want to move our legs on a bike to cycle we are using skeletal muscle in order to do this. Running requires the muscles of the legs which include the quadriceps, hamstrings, gluteals, hip flexors, abs, and calves. These are the six main muscles that are used when running.

Principles of Training
The principles of training you applied 

The principles of training applied for this session was intensity and time. Intensity is the level of work rate or effort you put into the activity. E.g. when sprinting at your top speed you are trying to have a 100% work rate. Time was the amount of time we worked at a certain percentage of effort. 

How did you apply this…

I applied the principle of intensity by working to the appropriate intensity level for each run in order to make sure I fit within the time limit and meet the goal but also not go too hard to exhaust myself so that I wouldn’t be able to continue with the next runs. I applied time by timing how long I was running for so that I was able to meet the run meter goal within the time limit given to us by our teacher. 

What was the effect of this?

The effect of this was that I was able to make it harder to work at high levels as your body keeps working and different levels of intensity when doing a physical activity to train yourself for change in intensity which would help on the mountain bike trip as and certain points of the track I would have to decrease or increase my intensity in order to get the best time possible without burning myself out too quickly or not giving enough effort by the end of the ride which would change the time I end up getting. The time principle helps me to make sure I use a high intensity each time in order to get my goal completed.

Sports Psychology
Discuss 1 Sports Psychology tool you applied to your training…

The sport psychology is a big part in the mental ability to achieve a difficult task. I needed it during this activity because otherwise I would have not had the motivation or will power to complete it. For this training session we applied the sports psych of self-talk. While I was running and felt like stopping or changing to a lower pace I would tell myself to keep going make it to the next cone in order to make sure I completed the task. It motivated my to continue towards each milestone of the training and in the end I managed to surprise myself with my ability even while injured. 

How did it help/not help your training?  

Using self-talk helped me as I was able to continue to run at the correct pace within the time limits. This was because I would force myself to run at a certain pace depending on how far I had to run and how much time I had to run it in. Self-talk was a good sports psychology for this activity as it was given to the whole class to make everyone tell themselves to try to reach their limit. 

Week 4 Training

Methods of Training

Method of training you used during the week

This week I used a Continuous method of training. Continuous is training that starts and doesn’t stop until you have completed you physical action. Running, Biking, Swimming etc.

Explain how you used this method

I used this method during a 40 minute run around the estuary. I would run over 7km at a steady pace for just under 40 minutes. I would start running at the water fountains at the back fields and continue running at the same pace until I finished back there.

Explain what Energy Systems were used

The energy system that is used for majority of the cycle Latic acid system as it is a medium duration exercise that changes the amount of energy you use each time you change pace. The Latic acid system is an aerobic system that fuels the muscles without using a large amount of oxygen to fuel the muscles. The ATP-PC system was used for the first 10 or so seconds to start off the exercise which then started up the Latic acid system. That was exhausted and the aerobic system kicked in, the a erotic system is a system that runs on oxygen. Fuelling the muscles with oxygen as we respirate allowing us to continue for long periods of time. It was a long duration of training that required all three energy systems. 

Respiratory and Cardiovascular Systems used

Humans operate their respiratory system by using the bidirectional cardiovascular system. This is basically a respiration that requires oxygen to be transported through the body to the muscles. This works by breathing cause when we breathe in oxygen, it enters our lungs sent into our blood stream. Our heart then uses this now oxygenated blood to pump it though our bodies to the muscles that requires it in order to be able to create movement. Then the body uses the oxygenated blood and creates carbon dioxide which is then exhaled so that we can start the process again by breathing in more oxygen. 

Muscular Systems used

The muscular system involves Cardiac, and Skeletal muscles. The cardiac muscle is found in the heart and is used when pumping blood throughout the body in order to make it be able to work. This is used when performing a action such as running as your body subconsciously breathes in order to get oxygen to muscles. Skeletal muscle system is the system that makes muscle movement consciously which our brain controls. So when we want to move our legs on a bike to cycle we are using skeletal muscle in order to do this. Running requires the muscles of the legs which include the quadriceps, hamstrings, gluteals, hip flexors, abs, and calves. These are the six main muscles that are used when running.

Principles of Training

The principles of training you applied 

I applied the principles of duration and specificity. The duration in which it takes me to run the estuary at the same steady pace the whole time. The specificity of training certain muscles for the mountain bike assessment. 

How did you apply this…

I applied this by running at around 50% the entire time to ensure I would complete the run within the 40 minute mark and still run at the same pace in order to train endurance. I applied these principles this way because it makes it better and easier to set a goal for the training and be able to complete. It helps the sports psychologies and allows me to train properly and push myself to a endurance level.

What was the effect of this?

The effect of the specificity principle is making it target certain muscles and energy systems when doing a physical activity to train yourself for endurance which would help on the mountain bike trip as I have to continue to quickly get to the finish line at high levels which requires certain endurance levels. The duration principle helps me to make sure I use a high intensity each time in order to get my goal completed.

Sports Psychology

Discuss 1 Sports Psychology tool you applied to your training…

I liked to use the goal setting psychology tool for this method of training as it makes it easier to motivate myself in order to complete my goal and get the necessary training I require for the mountain bike trip. I used goal setting as for me I find it a efficient way to make myself actually complete my goal. If I have a target and I don’t reach it then I feel bad about it but if I have a target and I reach I want to push myself further cause I then knew I would be able to improve. 

How did it help/not help your training?  

It helped because it allowed my to complete my training at the level I wanted to and allowed my to feel good about myself and gain benefit from the training. Goal setting allows me to motivate myself and concentrate on my task so I am able to complete my training. It makes is easier to complete hard tasks and allows me to set my state of mind to believe that I can do it.

Week 3 Training

Methods of Training

Method of training you used during the week       

The method of training I used for this week was Interval training. Interval training is when you use very-high intensity for short durations of time. Sprinting is the best case of this.

Explain how you used this method

I would start off with a light jog to warmup then sprint for 20 meters and walk back 20 meters again and again until I had done this 3 times all around a 4 second mark. I would then take a break and get some fluids and then sprint 50 meters and walk back 50 meters until I had done 3, 50 meter sprints at around 7 seconds and then I would have another rest and get more fluids. Finally sprint 100 meters and walk back 100 meters until I had done 3, 100 meter sprints at around 13 seconds and then I had completed my training session.

Explain what Energy Systems were used

The energy system that is used for majority of the cycle Latic acid system as it is a medium duration exercise that changes the amount of energy you use each time you change pace. The Latic acid system is an anaerobic system that fuels the muscles without using a large amount of oxygen to fuel the muscles. The ATP-PC system was used for the first 10 or so seconds to start off the exercise which then started up the Latic acid. That was exhausted and the aerobic system kicked in, the a aerobic system is a system that runs on oxygen. Fuelling the muscles with oxygen as we respirate allowing us to continue for long periods of time. It was a long duration of training that required all three energy systems. 

Respiratory and Cardiovascular Systems used

Humans operate their respiratory system by using the bidirectional cardiovascular system. This is basically a respiration that requires oxygen to be transported through the body to the muscles. This works by breathing cause when we breathe in oxygen, it enters our lungs sent into our blood stream. Our heart then uses this now oxygenated blood to pump it though our bodies to the muscles that requires it in order to be able to create movement. Then the body uses the oxygenated blood and creates carbon dioxide which is then exhaled so that we can start the process again by breathing in more oxygen. 

Muscular Systems used

The muscular system involves Cardiac, and Skeletal muscles. The cardiac muscle is found in the heart and is used when pumping blood throughout the body in order to make it be able to work. This is used when performing a action such as running as your body subconsciously breathes in order to get oxygen to muscles. Skeletal muscle system is the system that makes muscle movement consciously which our brain controls. So when we want to move our legs on a bike to cycle we are using skeletal muscle in order to do this. Running requires the muscles of the legs which include the quadriceps, hamstrings, gluteals, hip flexors, abs, and calves. These are the six main muscles that are used when running.

Principles of Training

The principles of training you applied 

I applied both intensity and duration for this method of training as they suit each other for this scenario. The duration of my sprint and intensity I sprint at gives me the two main principles I need for this training. Each sprint is at the highest possible intensity level in order to get the shortest duration possible for each sprint. 

How did you apply this…

I applied this by sprinting at minimum 80% each sprint and tried to get the shortest time duration for each sprint. I applied these principles this way because it makes it better and easier to set a goal for the training and be able to complete. It helps the sports psychologies and allows me to train properly and push myself to a intense level.

What was the effect of this?

The effect of the intensity principle is making it harder to work at high levels as your body keeps working and different levels of intensity when doing a physical activity to train yourself for change in intensity which would help on the mountain bike trip as and certain points of the track I would have to decrease or increase my intensity in order to get the best time possible. The duration principle helps me to make sure I use a high intensity each time in order to get my goal completed.

Sports Psychology

Discuss 1 Sports Psychology tool you applied to your training…

I liked to use the goal setting psychology tool for this method of training as it makes it easier to motivate myself in order to complete my goal and get the necessary training I require for the mountain bike trip. I used goal setting as for me I find it a efficient way to make myself actually complete my goal. If I have a target and I don’t reach it then I feel bad about it but if I have a target and I reach I want to push myself further cause I then knew I would be able to improve. 

How did it help/not help your training?  

It helped because it allowed my to complete my training at the level I wanted to and allowed my to feel good about myself and gain benefit from the training. Goal setting allows me to motivate myself and concentrate on my task so I am able to complete my training. It makes is easier to complete hard tasks and allows me to set my state of mind to believe that I can do it.

Week 2 Training

Methods of Training

Method of training you used during the week

This week I used a fartlek method of training. Fartlek is training involves continuous activity, with bursts of speed added in. It combines continuous training and interval training. Short random bursts of high intensity exercise alternate with medium or low intensity segments to no particular pattern.

Explain how you used this method

I used this method during a 10 minute run that included jogging, running, sprinting at random times for 10 minutes. I ran around the football fields while playing football and running at different paces for 10 minutes that included sprinting for 20 meters every few minutes. I then jogged whenever I felt I was going to stop so that I was able to regain myself to continue my run at a larger pace and then sprint for a short duration again. After 10 minutes of non stop running at different paces I had a break and then started the 10 minute run again while playing football.

Explain what Energy Systems were used

The energy system that is used for majority of the cycle Latic acid system as it is a medium duration exercise that changes the amount of energy you use each time you change pace. The Latic acid system is an aerobic system that fuels the muscles without using a large amount of oxygen to fuel the muscles. The ATP-PC system was used for the first 10 or so seconds to start off the exercise which then started up the Latic acid system. That was exhausted and the aerobic system kicked in, the a aerobic system is a system that runs on oxygen. Fuelling the muscles with oxygen as we respirate allowing us to continue for long periods of time. It was a long duration of training that required all three energy systems. 

Respiratory and Cardiovascular Systems used

Humans operate their respiratory system by using the bidirectional cardiovascular system. This is basically a respiration that requires oxygen to be transported through the body to the muscles. This works by breathing cause when we breathe in oxygen, it enters our lungs sent into our blood stream. Our heart then uses this now oxygenated blood to pump it though our bodies to the muscles that requires it in order to be able to create movement. Then the body uses the oxygenated blood and creates carbon dioxide which is then exhaled so that we can start the process again by breathing in more oxygen.

Muscular Systems used

The muscular system involves Cardiac, and Skeletal muscles. The cardiac muscle is found in the heart and is used when pumping blood throughout the body in order to make it be able to work. This is used when performing a action such as running as your body subconsciously breathes in order to get oxygen to muscles. Skeletal muscle system is the system that makes muscle movement consciously which our brain controls. So when we want to move our legs on a bike to cycle we are using skeletal muscle in order to do this. Running requires the muscles of the legs which include the quadriceps, hamstrings, gluteals, hip flexors, abs, and calves. These are the six main muscles that are used when running.

Principles of Training

The principle of training you applied

For this training principle I used the principle of Intensity. My plan was for me to change the intensity during the run was for me to change the pace each at different times. I used intensity as the principle because it matched well with a fartlek method of training.

How did you apply this…

I applied the principle of intensity by changing the intensity of my run at random times during the 10 minutes of non-stop running I changed the level of intensity to 20-80% for jogging, running, and sprinting. By using this I was able to put my body through different paces of speed while continuing to have movement. This makes your muscles adjust to the fartlek type training to make it easier in the future.

What was the effect of this?

The effect of the intensity principle is making it harder to work at high levels as your body keeps working and different levels of intensity when doing a physical activity to train yourself for change in intensity which would help on the mountain bike trip as and certain points of the track I would have to decrease or increase my intensity in order to get the best time possible.

Sports Psychology

Discuss 1 Sports Psychology tool you applied to your training…

I liked to use the goal setting psychology tool for this method of training as it makes it easier to motivate myself in order to complete my goal and get the necessary training I require for the mountain bike trip. I used goal setting as for me I find it a efficient way to make myself actually complete my goal. If I have a target and I don’t reach it then I feel bad about it but if I have a target and I reach I want to push myself further cause I then knew I would be able to improve.

How did it help/not help your training?

It helped because it allowed my to complete my training at the level I wanted to and allowed my to feel good about myself and gain benefit from the training. Goal setting allows me to motivate myself and concentrate on my task so I am able to complete my training. It makes is easier to complete hard tasks and allows me to set my state of mind to believe that I can do it.

 

 

Week 1 Training

Methods of Training

Method of training you used during the week
This week I used a Continuous method of training. Continuous is training that starts and doesn’t stop until you have completed you physical action. Running, Biking, Swimming etc.

Explain how you used this method
I used this method during a 40 minute bike session using the bikes in the weights room for each session within the whole week. I continued to cycle until I had gone for 40 minutes continuously while going at the same steady pace the while time without stopping before I had reached 40 minutes of cycling. For the entire week I went at the same pace for the same duration each session had a 10 minutes of warmup and then 40 minutes of biking and 10 minutes of recovery.

Explain what Energy Systems were used
The energy system that is used for majority of the cycle Aerobic system as it is a long continuous exercise with no breaks and it stays at the same pace for the entire 40 minutes cycled. The Aerobic system is the system that requires oxygen to fuel the muscles as they exhaust both the ATP-PC system and Latic acid system. The ATP-PC system was used for the first 10 or so seconds to start off the exercise which then started up the Latic acid for a few minutes, after those systems were exhausted the oxygen inhaled fuelled the muscles as the energy system started to be used for the rest of the cycle journey.

Respiratory and Cardiovascular Systems used
Humans operate their respiratory system by using the bidirectional cardiovascular system. This is basically a respiration that requires oxygen to be transported through the body to the muscles. This works by breathing cause when we breathe in oxygen, it enters our lungs sent into our blood stream. Our heart then uses this now oxygenated blood to pump it though our bodies to the muscles that requires it in order to be able to create movement. Then the body uses the oxygenated blood and creates carbon dioxide which is then exhaled so that we can start the process again by breathing in more oxygen.

Muscular Systems used
The muscular system involves Cardiac, and Skeletal muscles. The cardiac muscle is found in the heart and is used when pumping blood throughout the body in order to make it be able to work. This is used when performing a action such as cycling as your body subconsciously breathes in order to get oxygen to muscles. Skeletal muscle system is the system that makes muscle movement consciously which our brain controls. So when we want to move our legs on a bike to cycle we are using skeletal muscle in order to do this. Cycling requires the muscles of the legs which include the quadriceps, hamstrings, gastrocnemius, and soleus. These are the four main muscles that are used when cycling.

Principles of Training

The principle of training you applied
I used the principle of duration for this training session as I needed this principle to complete my goal. My duration was for me to cycle at a constant speed without stopping for a duration of 30 minutes. I used duration as the principle because it matched well with a continuous method of training. It also made goal setting an easier and more effective way to complete the goal.

How did you apply this…
I applied the principle of duration by making the training session a certain duration in order to make my training a good and useful training session. By using a long duration it makes you have to adjust more and war your muscles out and make them sore so that they can adjust and improve in order to gain more muscle and increase the ability of longer durations of training.

What was the effect of this?
The effect of the duration principle is making it harder to last longer doing a physical activity to train yourself to last a larger duration than you would be able to without duration training. By making a certain duration for training it improves the ability to be able to last doing a physical activity.

Sports Psychology

Discuss 1 Sports Psychology tool you applied to your training…
Goal Setting. I used this sports psychology for my training session because when you have a simple plan for what you want to do you can set a goal and then be able to motivate yourself to reach that goal and then finally be able to reward your self with a successful exercise session and stop exhausting your muscles further.

How did it help/not help your training?
This helped me training as it was able to make me complete my planned exercise training session for the day being a. 40 minute cycle on the bikes in the weights room. It pushed me to complete my goal and enabled me to do so. It made me used other psychological ways to complete my goal like self-motivation, concentration and determination so I could then do my session successfully.