INTRODUCTION
This term in PE, we have been investigating physical fitness and how to enhance your performance in Biathlon. This included investigating the components of fitness, training methods and the FITT principles. This report will evaluate the effectiveness of the training sessions conducted in class this term for biathlon in relation to improvement of my individual performance.
THE COMPONENTS OF FITNESS RELATING TO BIATHLON
The Biathlon was made up of a 200m swim followed by a 1km run. The components of fitness relating to this Biathlon were as follows:
CARDIOVASCULAR / RESPIRATORY ENDURANCE
Cardiovascular / Respiratory Endurance (CRE) is the ability of your body systems to gather, process and deliver oxygen to your muscles. Your cardiorespiratory system, which is made up of your heart, lungs and circulatory system, needs to work together efficiently.
You need to have good CRE for aerobic exercise. The running and swimming legs of the biathlon are both aerobic exercises. The energy needed to do aerobic exercise is supplied aerobically which needs your heart and lung and blood system to supply oxygen to the working muscles throughout the biathlon. Since running and swimming in the biathlon are both aerobic activities, you have to have to have good CRE to succeed in the race. Especially to last the full 200m swim and then be able to continue on to do the 1km run. Having a high level of CRE delays the onset of fatigue aswell. This means that your work rate stays high so you can finish both the swimming and the running legs of the race without tiring out.

1. What training we did for this component?
2. How did it improve my performance?
STAMINA
Stamina is the ability of body systems to process, deliver, store, and utilize energy. The biathlete needs good stamina so that your body efficiently processes, delivers, stores and uses the energy efficiently over the length of both the swimming and running legs of the race. The biathlete wants their energy to last the race rather than being used up quickly and fatigue setting in early.
1. What training we did for this component?
2. How did it improve my performance?
STRENGTH
Strength is the ability of a muscular unit, or combination of muscular units, to apply force.
FLEXIBILITY
Flexibility is the ability to maximize the range of motion at a given joint.
POWER
Power is the ability of a muscle or group of muscles, to apply maximum force in minimum time. Power is important in both the swim and running to get a powerful start. A powerful start off the block for swimming and a fast start off the starting line in running. Also for powerful turns between lengths of the pool in the swimming.
SPEED
Speed is the ability to minimize the time cycle of a repeated movement. In a biathlon speed is required when trying to beat an opponent in the run and swim legs and also make sure you have a fast switching time from swimming to running as this is where you can lose a lot of time. Also to make sure you have a fast start off the blocks and fast turns for swimming between pool lengths. Therefore speed endurance is more important because if it is poor you will be unable to maintain your speed in the swim or in the run legs of the race. The energy required to do this is supplied anaerobically as the aerobic system is too slow to meet the energy demands. These results in lactic acid build up and it is this, which leads to muscle fatigue. Therefore with improved speed endurance (anaerobic endurance) the body can delay the production of lactic acid and tolerate higher concentrations of it thus delaying fatigue.
COORDINATION
Coordination is the ability to combine several distinct movement patterns into a singular distinct movement. To be a good athlete you need to be coordinated. The more coordinated you are in your running style and/or swimming style the faster you will be and the less energy you will lose in each movement so will complete the race in a faster time.
AGILITY
Agility is the ability to minimize transition time from one movement pattern to another.
BALANCE
Balance is the ability to control the placement of the body’s center of gravity in relation to its support base.
ACCURACY
Accuracy is the ability to control movement in a given direction or at a given intensity.

Improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. (1 – 4)
By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. (7 – 10)
Power and speed are adaptations of both training AND practice. (5 & 6)

The training methods used were as follows:
Biathlon – Lesson 1:
• Pupils complete: 50m Freestyle time trial, 25m Breaststroke, 25m Backstroke, Relays
• Introduce the disciplines of the Biathlon: 200m swim followed by 1km run
Biathlon – Lesson 2:
• Complete a 200m swim broken into two 100m swims with a short interval in between for recovery.
• Identify the difference in stroke technique between a 50m sprint and a 200m swim to conserve energy.
• Investigate how progression is an important training principle when preparing for an event
Components of fitness:
• Identify the 10 components of fitness.
• Pupils investigate the difference between skill-related and health related components of fitness
• Identify which components of fitness are specific to the Biathlon
Biathlon:
• Complete a timed (continuous) 200m swim as preparation for the initial Biathlon attempt.
• Analyze efficient swimming technique and apply key technical cues to improve personal performance
• Evaluate the importance of the transition phase of the Biathlon and make recommendations to ensure a smooth transition from the swim to the 1km run.

The principles of training we implemented – FITT

THE FITT PRINCIPLE OF TRAINING

Think of The FITT principle as a set of rules that must be adhered to in order to benefit from any form of fitness training program.
These rules relate to the Frequency, Intensity, Type and Time (FITT) of exercise...
These four principles of fitness training are applicable to individuals exercising at low to moderate training levels and may be used to establish guidelines for both cardiorespiratory and resistance training.
The FITT principle is used to guide the development of unique and bespoke fitness plans that cater for an individual's specific needs.
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FREQUENCY
Following any form of fitness training, the body goes through a process of rebuild and repair to replenish its energy reserves consumed by the exercise.
The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur...
1. CardioRespiratory Training
The guidelines for cardiorespiratory training (also called aerobic conditioning) is a minimum of three sessions per week and ideally five or six sessions per week.
Experts suggest that little or no benefit is attained over and above this amount. Of course athletes often fall outside the suggested guidelines but even elite performers must give themselves time to rest.
2. Resistance Training
The frequency of resistance training is dependent upon the particular individual and format of the program. For example, a program that works every body part every session should be completed 3-4 days a week with a day's rest between sessions.
On the other hand, aprogram that focuses on just one or two body parts per session, in theory you could be completed as frequently as six days per week. Many bodybuilders follow such a routine.
Remember though, each time you complete a strenuous strength training session (regardless of the body part) you are taxing your body as a whole - including all the physiological systems and major organs.
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INTENSITY
The second rule in the FITT principle relates to intensity. It defines the amount of effort that should be invested in a training program or any one session.
Like the first FITT principle - frequency - there must be a balance between finding enough intensity to overload the body (so it can adapt) but not so much that it causes overtraining.
Heart rate can be used to measure the intensity of cardiorespiratory training. Workload is used to define the intensity of resistance training.
1. Cardio Respiratory Training
Heart rate is the primary measure of intensity in aerobic endurance training. Ideally before you start an aerobic training program a target heart rate zone should first be determined. The target heart rate zone is a function of both your fitness level and age. Here's a quick method for determining your target heart rate...
Heart Rate & Maximum Heart Rate
Heart rate is measured as beats per minute (bpm). Heart rate can be monitored and measured by taking your pulse at the wrist, arm or neck. An approximation of maximum heart rate (MHR) can also be calculated as follows: MHR = 220 - age.
Target Heart Rate
For beginners a target heart rate zone of 50-70 percent of their maximum of heart rate is a good place to start. So if, for example, you are 40 years old that gives you a predicted maximum heart rate of 180 (220 - 40). Multiply 180 by 50% and 70% and your reach a target zone of 90bpm - 126bpm.
For fitter, more advanced individuals, a target heart rate zone of 70-85 percent of their maximum of heart rate may be more appropriate. Staying with the example above, that 40 year old now has a heart rate zone of 126bpm - 153bpm.
There are limitations with heart rate and the heart rate reserve method, while no means flawless, may be a more accurate way to determine exercise intensity.
2. Resistance Training
For resistance training, workload is the primary measure of intensity. Workload can have three components:
1. The amount of weight lifted during an exercise
2. The number of repetitions completed for a particular exercise
3. The length of time to complete all exercises in a set or total training session
So, you can increase workload by lifting heavier weights. Or you could increase the number of repetitions with the same weight. Finally, you could lift the same weight for the same number of repetitions but decrease the rest time between sets.
However, only increase the intnesity using one of the above parameters. Do not increase weight and decrease rest time in the same session for example.
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TYPE
The third component in the FITT principle dictates what type or kind of exercise you should choose to achieve the appropriate training response...
Cardio Respiratory Training
Using the FITT principle, the best type of exercise to tax or improve the cardiovascular system should be continuous in nature and make use of large muscle groups. Examples include running, walking, swimming, dancing, cycling, aerobics classes, circuit training, cycling etc.
Resistance Training
This is fairly obvious too. The best form of exercise to stress the neuromuscular system is resistance training. But resistance training does not neccessarily mean lifting weights. Resistance bands could be used as an alternative or perhaps a circuit training session that only incorporates bodyweight exercises.
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TIME
The final component in the FITT principle of training is time - or how long you should be exercising for. Is longer better?
Cardio Respiratory Training
Individuals with lower fitness levels should aim to maintain their heart rate within the target heart rate zone for a minimum of 20-30 minutes. This can increase to as much as 45-60 minutes as fitness levels increase.
Beyond the 45-60 minute mark there are diminished returns. For all that extra effort, the associated benefits are minimal.
This also applies to many athletes. Beyond a certain point they run the risk of overtraining and injury. There are exceptions however - typically the ultra-long distance endurance athletes.
In terms of the duration of the program as a whole, research suggests a minimum of 6 weeks is required to see noticeable improvement and as much as a year or more before a peak in fitness is reached.
Resistance Training
The common consensus for the duration of resistance training session is no longer than 45-60 minutes. Again, intensity has a say and particularly grueling strength sessions may last as little as 20 - 30 minutes.
Perhaps the most important principle of training (that ironically doesn't have it's own letter in the FITT principle) is rest. Exercising too frequently and too intensely hinders the body's ability to recover and adapt. As a rule of thumb, the harder you train, the more recovery you should allow for. Unfortunately many athletes don't have that luxury!
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as:
maintaining a training journal to monitor progress
conducting and evaluating a training program for an extended period of time (ie greater than 4–6 weeks)
designing, implementing and evaluating a training program for a specific group (eg school cross-country or soccer team)
developing a fitness program based on periodisation principles