The Body in Action • Hand back homework sheets - file• New work – Methods of Training• - Principles of Training• - Training Zone

Methods of TrainingAspect of Physical Fitness

Method of Training

Cardio – Respiratory Endurance

1 Fartlek 2 Continuous running/swimming/cycling

Muscular Endurance 1 Circuits2

Speed 1 Interval2 Resistance training

Suppleness 1 Yoga2 Stretching

Agility 1 Agility Drills/ladders

Explosive Strength 1 Plyometric

Static Strength 1 Weights

Cardio – Respiratory EnduranceDraw a diagram and describe what you did when you trained for Cardio – Respiratory

Endurance.

• 20m Square Walked, jogged, ran and sprinted the 4 sides for 12 mins.To make it more difficult I ran 2 sidesTo malke it more difficult I did it for 14mins

20 m walk

20 m sprint 20m jog

20m run

In swimming we trained CRE by

• Doing lengths of the pool • Doing 5 mins swims • Kicking one length – no arms• Treading water for 5 mins

Muscular EnduranceDraw a diagram and describe what you did when you trained for muscular endurance

• Circuit – 10 stations• Sit ups, Bench strides, Push ups, Chins, Skipping,

Chins, Burpees, Squat jumps, Shuttle runs, V –sits• We worked in pairs – one counting and recording

as the other worked. We did 30 sec at each station then rested for 1min as the other person worked.

• We did 2 then 3 repetitions of the circuit to increase the workload.

In swimming we trained for muscular endurance

• Kicking one length using only legs• Using pull bouy and swimming widths arms

only• Jumping in and climbing out – working arms

and shoulders

SpeedDraw a diagram and describe what you did when you trained for speed

• We were in the gym doing interval training. The teacher had marked a 20m line and we were in groups of 4.

• Each person had to sprint the 20 m then walk back

• We had 30 sec rest then we had to sprint again.• We did this 10 times• To overload this we did it 12times the next time

and then cut down the 30 sec rest to 25sec.

SupplenessDraw a diagram and describe what you did when you trained for Suppleness

• Active• We did stretching exercises in the gym making

sure that in each one we went to our limit without hurting and held it for 10sec.

• Passive• I got my partner to hold me in a position for

10sec pulling my arms above my head.

AgilityDraw a diagram and describe what you did when you trained for Agility

• We took the ladders out to the astro pitch. My teacher then made up do a serious of exercises stepping/running/jumping/hopping through the ladders.

• We then added in turns and changes of direction to the sequences to get the body moving.

Explosive StrengthDraw a diagram and describe what you did when you trained for Explosive Strength

• We did plyometrics – Jumping overcoming resistance.

• I had to jump up onto the bench 10 times with just my body weight then I did it 10 times carrying 2 X 4 kgs hand weights.

• To further overload the exercise the teacher put 2 benches together and we had to jump onto them

Static StrengthDraw a diagram and describe what you did when you trained for

Static Strength

• We went to the gym and used the machines to test our max lift.

• We then took near 80/90% of that and did 3reps.

• Or • We used our body weight to hold a press up

position for 1min or as long as we could.

Principles of TrainingRules we follow to get maximum benefit from our

training programmesSpecificity The definition of Specificity is to make sure that the training we are doing is specific to the type of fitness we want to develop and to the muscle groups used.

Progression The definition of Progression is to make sure that your training is getting you fitter and that you are not staying at the same levels

Overload The definition of Overload is to make training harder as your body adapts to the training. You can do this in 3 waysFrequency- How often I trainIntensity – How hard I trainDuration – How long I train.

Reversibility The definition of Reversibility is that if I stop training due to injury then I will lose my fitness levels

Time phased or Tedium

The definition of Time phased is to make training more motivating but giving a target date to retest and set new limits.

Training Zones

• To calculate my training zone I take my pulse.• My training zone for CRE is • 220bpm – my age (16) = 204• 70% - 80% = 143bpm – 165bpm• I need to keep my heart in this zone for

20mins to get maximum benefit

Training zone

• My training zone for Speed is• 220 bpm – age (16) = 204bpm• 80% - 95% = 165bpm – 194bpm• This heart rate should peak then recovery and

should be repeated 10 times at least.

Give an example of how you used the principle of Specificity in your training programme

• Specificity – When training for basketball I had to make sure that I had speed to get quickly from defence into attack in the fast break.

• I made sure that I was training getting my heart into my training zone of 80% - 95% of my max and repeatedly kept peaking.

• I made sure when I was training for my swimming race and I needed more muscular endurance in my legs that did specific exercises for my quads – squatting, step ups to target these muscle groups.

Give an example of how you used the principle of Progression/Overload in your training programme

• I used the principle of progression in my training programme by testing my level of initial fitness using the 12 min cooper run. I then decided to start

• Week 1 - running 2miles, 3 times a week taking 25mins.• Week 2 – running 3miles, 3 times a week taking 35mins• Week 3 – running 3miles, 3 times a week taking 30mins• Week 4 – running 3 miles, 4 times a week, taking 25mins.• I then retested.

Give an example of how the principle of Reversibility affected your training programme

• After I got back to training after a 3 week holiday/injury I had to start with an easier workload.

• The last time I trained I did • 10x 20m sprints – 1min rest,• 10 x 30m sprints – 1min rest• After the layoff I started back at • 10 X 20 m sprints – 2min rest• And repeated this.

Give an example of how you used the principle of Time Phased in your training programme

• I set my training programme for 4 weeks then I retested.

• I did this to motivate me – see if I was improving

• I did this to monitor my programme

Strength

• Weight Training – Maximum strength• Test max then lift 2/3 repetitions of 100%

weight• Weight Training – Strength – Dynamic • Test Max then lift _10/20 repetitions of

50/60%• Weight Training - Muscular Endurance • Test max then lift __10/20 repetitions of 1/3%

TESTS FOR CRE12 Min Cooper Run

• Went to the track and lined up on the starting line. As soon as the whistle went moved to the inside lane so that I didn’t have so far to go. Concentrated on my performance and maintained speed for the whole 12 mins. At the end the teacher blew the whistle and we calculated the number of laps and turned them to metres to compare my score with National norms.

Test for Agility

• Illinios Agility run• Copy the diagram on board• Started lying – on partners whistle get up and run

round cone 10m away, then back to starting line, run up 10 m again through cones and back to starting line, then round top cone and back over the line.

• Stop watch on crossing the line.• Record score and compare with national norms

Test for speed

• 50 m sprint• On whistle run from 50m mark on the track.• Record score and compare with national

norms

Test for balance/coordination/reaction time/flexibility

• Stork stand – describe• Test for coordination – Wall ball toss –

describe• Test for reaction time – ruler drop – describe• Test for Flexibility – sit and reach – describe.