Unit 2 Assignment 2 Performance profile analysis/ Physiological Data Collection
Highest Grade: DISTINCTION
Grade achieved : DISTINCTION
In this assignment, I collected physiological data to investigate the effects of exercise on the musculoskeletal, cardiovascular, respiratory and energy systems....
The adaptations that have occurred in the body during exercise:
- Circuit training
- Aerobic training
Conclusion
Bibliography
,Introduction
In this assignment I will collect personal physiological data for circuit training and interval training,
and I will do this independently. I will then describe the types of fitness training that I undertook
and will then explain the advantages and disadvantages of each type of training. Next, I will go on
to describe the different fitness tests that I undertook. I will also explain the advantages and
disadvantages of each of these tests. After this I will describe the adaptations that have occurred in
the body as a response to the training; I will cover the following points : my data compared to
normative data (pre, during and post exercise); which acute adaptations have occurred; what long
term adaptations would have occurred as a result of further training (6 weeks); what would have
happened in different types of exercises; my fitness strengths and weaknesses (what the scores tell
me about my fitness); and the reliability, validity and accuracy of the scores. I will explain my
answers to these points in further detail with detailed explanation. I will then go to analyze these
results with references and evidence to back up my findings.
The types of fitness training I undertook
Circuit training
Circuit training is a form of body conditioning or endurance training or resistance training using
high-intensity. It targets strength building and/or muscular endurance. Circuit training is a
combination of six or more exercises performed with short rest periods between them for either a
set number of repetitions or a prescribed amount of time.
(Circuit training. Google. 2019)
One circuit is when all of the chosen exercises have been completed. Multiple circuits can be
performed in one training session. Circuit training will usually involve 6-12 exercises and should be
structured in a way that enables an individual to keep performing the exercises with good
technique and very short rest intervals. (Circuit training. Google. 2019)
The circuit that I undertook as part of my training consisted of all bodyweight exercises – working a
variety of muscles. It required very little equipment and was easy to do, with adaptations to suit all
abilities. The circuit was repeated twice – with differing exercises in either circuit – and
measurements and tests were taken during and after both.
Aerobic training
Aerobic training is considered to be any physical activity that has the ability to elevate the heart
rate to it’s target heart rate and maintain that level for a minimum of 20 consecutive minutes.
Achieving an "aerobic effect" can be defined as participating in a physical activity that elevates the
heart rate to target heart rate and maintains that level for a minimum of 20 consecutive minutes.
(Fitnesshealth101.Google.2019)
For the aerobic training that I undertook, I used the cardio machines in the gym for a total of 45
minutes- with a short break in the middle in order to undertake tests. The machines that I used
included : The rowing machine – one most effective ways to do cardio as it is full-body workout
which requires a big range-of-motion movement ; the treadmill - Treadmills offer one of the best
cardiovascular workouts because they work your whole body. They offer a freedom of movement
, that engages muscles throughout your body, toning muscle as you burn calories. (Livestrong .
Google. 2019); and the spin bike - The high-intensity cardio is an effective, efficient way to
burn calories, and the pedalling provides an element of resistance training. (today. Google . 2019)
The advantages and disadvantages of each type of training
Circuit training
Advantages
• Improvements in cardiovascular fitness
• Improvements in muscular strength
• Improvements in muscular endurance
• Increased social interaction during a workout
• Increased adherence to exercise
• Uncomplicated and adaptable - ‘The great thing about circuits is the adaptability available.
They can be developed for cardiovascular improvement, strength, mobility, sport specific..virtually
anything. They also don’t need a lot of space or time and don’t need to be overly complicated’.
(TRAINFITNESS. Google. 2019)
Disadvantages
Spacing and Timing
Circuit training often requires advance planning and a lot of time and space, which can become a
problem if you work out in a crowded gym. At some point during your circuit, as you move quickly
from one exercise station to the next, it is highly likely that someone else will interrupt your circuit
by using the space or equipment you need in order to continue, especially if you plan to use
popular stations like the bench-press or pull-up bars. In order to avoid this disruption, you may
have to schedule gym visits when it is less crowded or train from home with limited equipment.
(Livestrong. Google. 2018)
Limited Strength Gains
Circuit training is effective for improving muscular endurance, however it may have limited use for
increasing both an individual’s strength and power. While it is not impossible to do low-repetition,
high-weight exercises during a circuit, these types of exercises can be too exhausting to complete a
full round of them, especially when performed with minimal rest periods. For this reason, in
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