the body the purpose of your skeleton your skeleton has three main functions. it supports your body...

The BodyThe Body

The purpose of your skeletonThe purpose of your skeleton

Your skeleton has three main Your skeleton has three main functions.functions.

1.1. It supports your bodyIt supports your body

2.2. It protects vital organsIt protects vital organs

3.3. Lastly it enables movement Lastly it enables movement

JOINTSJOINTS

Joints which allowfree movement

are called Synovialjoints - they are

either hingejoints like theknee, or ball

and socket jointslike the hip

Joints which allowfree movement

are called Synovialjoints - they are

either hingejoints like theknee, or ball

and socket jointslike the hip

JOINTSJOINTS

Types of synovial joint

Ball and socket

Hinge joint

One plane only

All directions Hip and shoulder

Knee and elbow

A : Cartilage B : Synovial fluid

C : Synovial membrane D : Ligament

Bones whichmeet in a jointare tipped withCartilage tocushion themand stop themwearing away

Bones whichmeet in a jointare tipped withCartilage tocushion themand stop themwearing away

CARTILAGECARTILAGE

Bones areheld together

by strongfibres calledLigaments

Bones areheld together

by strongfibres calledLigaments

LIGAMENTSLIGAMENTS

TENDONSTENDONS

Muscles are attachedto bones by TendonsMuscles are attachedto bones by Tendons

Making the bone moveWhen the muscle contracts, it pulls on the tendon to make the bone move.Tendons are inelastic (not stretchy)Tendons are inelastic so that they transfer all the force of contracting muscle to the bone to make it move.If the tendon was elastic, it would stretch when it was pulled rather than pulling the muscle to make it move!

Making bones move

triceps

biceps

tendon

radius

Attaches muscle to bone

MUSCLE FUNCTIONSMUSCLE FUNCTIONS

Since they can onlypull, not push, musclesmust work in pairs inorder to move limbs

Since they can onlypull, not push, musclesmust work in pairs inorder to move limbs

BicepsBicepsTricepsTriceps

Pairs of Muscles

Biceps triceps

The biceps contracts to raise the arm.

The triceps contracts to lower the arm.

Antagonistic pairs of muscles

Muscles can only pull when they contract, they cannot push.

Muscles must exist in pairs because one muscle must contract to pull the bone in one direction while another must contract to pull the bone in the opposite direction.

Muscle X contracts to raise the leg from position 1 to position 2.

Muscle Y contracts to lower the leg from position 2 to position 1.

OXYGEN TRANSPORT SYSTEMOXYGEN TRANSPORT SYSTEM

In order to work and create In order to work and create movement, muscles need movement, muscles need oxygen. The body's oxygen oxygen. The body's oxygen transport system takes transport system takes oxygen to the working oxygen to the working muscles, through the muscles, through the circulatory and respiratory circulatory and respiratory systems working together. systems working together. The main workers are the The main workers are the heart, blood and lungs. The heart, blood and lungs. The whole oxygen transport whole oxygen transport system works in a cycle.system works in a cycle.

The Respiratory SystemThe Respiratory SystemOxygen enters the body through the

AND

The oxygen then travel to the lungs where the oxygen enters the bloodstream

which pumps the oxygen to the working muscles

Mouth Nose

The oxygen then travel in the arteries to the

HEART

As you exercise a waste product is As you exercise a waste product is produced known as:produced known as:

CARBON DIOXIDECARBON DIOXIDE

This is returned to your lungs by your This is returned to your lungs by your blood.blood.

When you breath out the When you breath out the carbon carbon dioxidedioxide leaves your body. leaves your body.

The Respiratory SystemThe Respiratory System

The Circulatory SystemThe Circulatory System

The heart (a muscular pump) is at the The heart (a muscular pump) is at the centre of the circulatory system. By centre of the circulatory system. By contracting and relaxing the heart contracting and relaxing the heart muscles can pump blood around the muscles can pump blood around the body. body.

Arteries carry blood away from the Arteries carry blood away from the body to vital organs and limbs body to vital organs and limbs (oxygenated blood)(oxygenated blood)

Veins return blood to the heart Veins return blood to the heart (deoxygenated blood)(deoxygenated blood)

Oxygenatedblood fromthe lungsenters theheart frompulmonaryvein here

Oxygenatedblood fromthe lungsenters theheart frompulmonaryvein here

De-oxygenatedblood fromthe bodyenters theheart fromthe venacava here

De-oxygenatedblood fromthe bodyenters theheart fromthe venacava here

The Circulatory SystemThe Circulatory System

During During vigorousvigorous exercise the body needs a exercise the body needs a lot more energy. lot more energy.

It gets this by breathing in It gets this by breathing in deeperdeeper and and fasterfaster and rushing the and rushing the oxygenoxygen to the muscles. to the muscles.

This extra oxygen is then used to release This extra oxygen is then used to release more energymore energy, needed to meet the higher , needed to meet the higher level of demand. Soon a point is reached level of demand. Soon a point is reached when the body cannot breathe any faster or when the body cannot breathe any faster or harder, and aerobic respiration alone cannot harder, and aerobic respiration alone cannot meet the enhanced energy demands. meet the enhanced energy demands.

Oxygen debtOxygen debt

Oxygen debtOxygen debtSo how do muscle cells get the extra So how do muscle cells get the extra energy they need? They get it by energy they need? They get it by working working anaerobicallyanaerobically..

Anaerobic respiration produces lactic acid (waste product), which accumulates in the muscles and causes muscle fatigue and cramps. Running the 1500 metres

will build up an oxygen debt

This extra oxygen needed to neutralise the This extra oxygen needed to neutralise the harmful effects of anaerobic respiration is harmful effects of anaerobic respiration is called an called an oxygen debtoxygen debt. .

In order to get the extra oxygen to 'pay back' In order to get the extra oxygen to 'pay back' the debt, the body continues to breathe the debt, the body continues to breathe deeply for some time after vigorous activity deeply for some time after vigorous activity has ceased. has ceased.

When all the lactic acid in the muscles is When all the lactic acid in the muscles is broken down the oxygen debt has been broken down the oxygen debt has been repaid and normal aerobic respiration repaid and normal aerobic respiration resumes.resumes.

Oxygen debtOxygen debt

Benefits of Improving Oxygen Benefits of Improving Oxygen Transport SystemTransport System

1.1. Regular exercise is very good for the heart Regular exercise is very good for the heart and lungs: it and lungs: it increases the size of the increases the size of the heartheart..

2.2. The The lowelower your heart rate the r your heart rate the fitter you fitter you are are and it will take and it will take longerlonger to reach to to reach to maximum heart rate.maximum heart rate.

3.3. After exercise the After exercise the fitter you arefitter you are the the faster your pulse will return to faster your pulse will return to normalnormal..

You can measure your heart rate by You can measure your heart rate by checking your pulse in your neck or wrist. checking your pulse in your neck or wrist. A normal resting heartbeat is around 50 to A normal resting heartbeat is around 50 to 80 beats per minute. 80 beats per minute.

Cardio-respiratory Cardio-respiratory enduranceendurance

Is the ability of the Is the ability of the heartheart and and lungslungs to to get oxygen to the muscles, so that the get oxygen to the muscles, so that the muscles can perform for a long timemuscles can perform for a long time

Give specific examples of 2 aerobic Give specific examples of 2 aerobic activitiesactivities

Effects of Cardio-respiratory Effects of Cardio-respiratory Endurance on PerformanceEndurance on Performance

Effective cardio-respiratory endurance is the Effective cardio-respiratory endurance is the ability to transport sufficient oxygen to the ability to transport sufficient oxygen to the working muscles during sustained exercise.working muscles during sustained exercise.

In activities that last relatively long periods of In activities that last relatively long periods of time, improved cardio-respiratory endurance time, improved cardio-respiratory endurance provides you with the chance to perform provides you with the chance to perform better by being able keep skill level high.better by being able keep skill level high.

Measuring CRE Standard Test Measuring CRE Standard Test

12 MINUTE COOPER TEST12 MINUTE COOPER TEST

Aim:Aim: To calculate your level of cardio-respiratory To calculate your level of cardio-respiratory endurance endurance by applying a time/distance formulaby applying a time/distance formula

Equipment:Equipment: A flat area and markersA flat area and markers

Test Procedure:Test Procedure: 12 minutes to cove the maximum 12 minutes to cove the maximum distance possible through running, distance possible through running, jogging or walking. 400m track with jogging or walking. 400m track with markers 10m apartmarkers 10m apart

Test Calculation:Test Calculation: Use table on following slideUse table on following slide

Understanding Standard Fitness Understanding Standard Fitness TestsTests

Fitness TestFitness Test: : 12 Minute Cooper Test.12 Minute Cooper Test.

Fitness testing gives you specific information which you Fitness testing gives you specific information which you can: can:

• Compare your results with peersCompare your results with peers• Compare with Norms Compare with Norms (National Average)(National Average)• Easy to set up and doEasy to set up and do• After re-testing it allows you to see if you have improvedAfter re-testing it allows you to see if you have improved

Cooper Test NormsCooper Test NormsAge Excellent Above

AverageAverage Below

AveragePoor

Male 13-14 >2700m 2400-2700m 2200-2399m

2100-2199m <2100m

Females 13-14

>2000m 1900-2000m 1600-1899m

1500-1599m <1500m

Males 15-16

>2800m 2500-2800m 2300-2499m

2200-2299m <2200m

Females 15-16

>2100m 2000-2100m 1700-1999m

1600-1699m <1600m

Males 17-19

>3000m 2700-3000m 2500-2699m

2300-2499m <2300m

Females 17-20

>2300m 2100-2300m 1800-2099m

1700-1799m <1700m

Calculating your maximum Calculating your maximum heart rate and training zonesheart rate and training zones

Your maximum heart rate (MHR) is the Your maximum heart rate (MHR) is the highest number of beats per minute your highest number of beats per minute your heart can reach during all-out effort. Because heart can reach during all-out effort. Because maximum heart rate decreases as you get maximum heart rate decreases as you get older, a popular calculation used is: 220 - age older, a popular calculation used is: 220 - age = MHR= MHR

For example, a 15-year-old male would have For example, a 15-year-old male would have an MHR of 220 - 25 = 205 beats per minute.an MHR of 220 - 25 = 205 beats per minute.

Follow the steps above to calculate your MHR.Follow the steps above to calculate your MHR.


Once you have calculated your MHR, it is then Once you have calculated your MHR, it is then possible to calculate your heart rate training possible to calculate your heart rate training zones, which are as follows:zones, which are as follows:

Zone % MHR Description

1 60 - 65 Easy running, recovery training

2 65 - 70 Endurance base training

3 70 - 75 Aerobic capacity training

4 80 - 85 Lactate threshold training


Take your MHR and multiply by 0.60 Take your MHR and multiply by 0.60 and 0.75 to determine your aerobic and 0.75 to determine your aerobic training zone. training zone.

If your MHR is 205, you would multiply If your MHR is 205, you would multiply that number by 0.60 and 0.85 to that number by 0.60 and 0.85 to determine what your determine what your aerobic training aerobic training zonezone (which would be 123 to 174 beats (which would be 123 to 174 beats per minute).per minute).

Training to Improve CRETraining to Improve CRE

Once you know your starting level of CRE Once you know your starting level of CRE (above average, average or below average) (above average, average or below average) you can consider what type of training you can consider what type of training exercises are best.exercises are best.

It is important to realise that your training It is important to realise that your training becomes more demanding as time goes on.becomes more demanding as time goes on.

What is this principle of training known as?What is this principle of training known as?

Continuous Training Continuous Training

Any exercises (e.g.. running, swimming, cycling) Any exercises (e.g.. running, swimming, cycling) that ensures that the heart rate is operating in that ensures that the heart rate is operating in your training zone for approximately 20 to 30 your training zone for approximately 20 to 30 minutes for 3 to 4 sessions per week.minutes for 3 to 4 sessions per week.

BenefitsBenefits

1.1. Develops cardio-respiratory enduranceDevelops cardio-respiratory endurance2.2. Develops aerobic capacityDevelops aerobic capacity3.3. Straight forward to planStraight forward to plan4.4. Progressive overload achieved by exercising Progressive overload achieved by exercising

more often, by exercising faster, or by training more often, by exercising faster, or by training longer. (Frequency, Intensity, Duration)longer. (Frequency, Intensity, Duration)

Fartlek TrainingFartlek Training (Varied Pace Running)(Varied Pace Running) Continuous running or swimming with short Continuous running or swimming with short sprint bursts followed by a slower recovery and sprint bursts followed by a slower recovery and then more continuous paced running or then more continuous paced running or swimming.swimming.

BenefitsBenefits

1.1. Develops both aerobic and anaerobic fitness Develops both aerobic and anaerobic fitness through continuous running and short speed through continuous running and short speed endurance sprintsendurance sprints

2.2. Can be varied to suit your own requirements. Can be varied to suit your own requirements. 3.3. Progressive overload achieved by exercising Progressive overload achieved by exercising

more often, by exercising faster, or by more often, by exercising faster, or by exercising longer.exercising longer.

Progressively Overload CRE Progressively Overload CRE TrainingTraining

F.I.D.F.I.D.

((FF)REQUENCY – )REQUENCY – How often you How often you train each weektrain each week

• Increase the amount of times in a Increase the amount of times in a week you train week you train e.g.. from 3 to 4e.g.. from 3 to 4..

F.I.D.F.I.D.

((II)ntensity -)ntensity -How hard you work How hard you work in each session in each sessionin each session in each session

• Work at 75% of MHR instead of 70%.Work at 75% of MHR instead of 70%.• Work over a longer distance.Work over a longer distance.• Reduce rest periods.Reduce rest periods.


F.I.D.F.I.D.

((DD)uration -)uration - How long you work forHow long you work for

• Increase the amount of time a training Increase the amount of time a training session last thus increasing the session last thus increasing the amount of work you do in a training amount of work you do in a training session session e.g.. 30 mins to 35 mins.e.g.. 30 mins to 35 mins.


Monitoring the Effectiveness of Monitoring the Effectiveness of CRE TrainingCRE Training

You can monitor your progress when You can monitor your progress when exercising by checking your pulse exercising by checking your pulse regularly to see if it is in your aerobic regularly to see if it is in your aerobic training zone.training zone.

The easiest way to check your pulse is to The easiest way to check your pulse is to check your heart rate during exercise for check your heart rate during exercise for 6 seconds then multiply this number by 6 seconds then multiply this number by 10 to get your heart rate per minute.10 to get your heart rate per minute.

Benefits of Improved CREBenefits of Improved CRE

1.1. Regular exercise is very good for the heart Regular exercise is very good for the heart and lungs: it and lungs: it increases the size of the increases the size of the heartheart..

2.2. The The lowelower your heart rate the r your heart rate the fitter you fitter you are are and it will take and it will take longerlonger to reach to reach maximum heart rate.maximum heart rate.

3.3. After exercise the After exercise the fitter you arefitter you are the the faster your pulse will return to faster your pulse will return to normalnormal..

You can measure your heart rate by You can measure your heart rate by checking your pulse in your neck or wrist. checking your pulse in your neck or wrist. A normal resting heartbeat is around 50 to A normal resting heartbeat is around 50 to 80 beats per minute. 80 beats per minute.

CRE EXAM QUESTIONSCRE EXAM QUESTIONS1)1) Which of the following statements are true and which Which of the following statements are true and which

are false after regular exercise?are false after regular exercise?

ii)ii) The heart takes longer to return to its normal resting The heart takes longer to return to its normal resting rate after exercise?rate after exercise?

ii)ii) The lungs become smaller?The lungs become smaller? 22

2)2) Name an activity in which you need a high level of Name an activity in which you need a high level of CRE fitness? CRE fitness? 11

ii)ii) Give an example of how improved CRE fitness helped Give an example of how improved CRE fitness helped your performance?your performance? 22

3)3) Name an activity. Write down why you need good Name an activity. Write down why you need good cardio-respiratory endurance in this activity?cardio-respiratory endurance in this activity? 11

4)4) Give an example of a fitness test for CRE?Give an example of a fitness test for CRE? 11

ii)ii) Explain what does the results of the fitness tell you Explain what does the results of the fitness tell you about your CRE. about your CRE. 33

Muscular EnduranceMuscular Endurance

Muscular endurance is the ability Muscular endurance is the ability of muscles to work continuouslyof muscles to work continuously..

To improve your muscular To improve your muscular endurance you need to work endurance you need to work muscle groups for long intervals muscle groups for long intervals at a relatively low level of at a relatively low level of intensity. intensity.

A rower uses mainly the arms A rower uses mainly the arms and shoulders. This is an and shoulders. This is an example of muscular endurance.example of muscular endurance.

The Effects of Increased Muscular The Effects of Increased Muscular Endurance on the BodyEndurance on the Body

Improved muscular endurance Improved muscular endurance should ensure that you have better should ensure that you have better muscle tone and posture. muscle tone and posture.

This often means that you are able to This often means that you are able to complete skills more effectively complete skills more effectively (improved control and fluency), (improved control and fluency), especially when you get tired.especially when you get tired.

Subject lies on their back, knees bent, feet hip width apart with arms straight and by their sides, fingers straight.

Lift shoulders and chest off the ground, keeping arms straight and on the ground to touch the rod for each curl-up.

Return to start position between each repetition.

Test score is the number of recorded touches in 30 seconds.

Sit Up Test ProtocolSit Up Test Protocol

Understanding Standard Fitness Understanding Standard Fitness TestsTests

Fitness TestFitness Test: : 30 sec Sit-Up Test.30 sec Sit-Up Test.

Fitness testing gives you specific information which you Fitness testing gives you specific information which you can: can:


Training to Improve your Muscular Training to Improve your Muscular EnduranceEndurance

Overloading muscles in training will Overloading muscles in training will provide more oxygen for muscle provide more oxygen for muscle groups. Over time, your ability for groups. Over time, your ability for muscles to cope with greater work muscles to cope with greater work will improve. will improve.

Can you think of different methods of improving your muscular endurance?

Circuit TrainingCircuit TrainingIncludesIncludes

Fixed circuit of set tasks Fixed circuit of set tasks Multi station circuit. Stations include specific or Multi station circuit. Stations include specific or general exercises (e.g.. bench jumps, sit-ups, press-general exercises (e.g.. bench jumps, sit-ups, press-ups)ups)Planned circuit focussing on specific fitness Planned circuit focussing on specific fitness development development

BenefitsBenefits

1.1. Develops both general and specific fitnessDevelops both general and specific fitness2.2. Progressive overload can be achieved by decreasing Progressive overload can be achieved by decreasing

rest intervals or by increasing repetitions of exercises. rest intervals or by increasing repetitions of exercises.

Circuit TrainingCircuit Training

When designing a circuit program you When designing a circuit program you must take into account:must take into account:

The number of exercises per muscle group The number of exercises per muscle group depends on the training effect required.depends on the training effect required.

The desired volume of work to be The desired volume of work to be completed during a training session.completed during a training session.

The desired intensity of effort.The desired intensity of effort.

The structure of the program.The structure of the program.

Football CircuitFootball Circuit

1)1) SHUTTLE RUNS (FORWARDS, THEN BACKWARDS)SHUTTLE RUNS (FORWARDS, THEN BACKWARDS)

2)2) SKIPPINGSKIPPING

3)3) SIDE STEPSSIDE STEPS

4)4) SPRY (GROIN STRETCH) SPRY (GROIN STRETCH) PlyometricPlyometric

5)5) SHUTTLE RUNSSHUTTLE RUNS

6)6) BOUNCE, HEADBOUNCE, HEAD PlyometricPlyometric

7)7) SHADOW HALF VOLLEYSHADOW HALF VOLLEY

8)8) IN & OUTS (FORWARDS, THEN BACKWARDS)IN & OUTS (FORWARDS, THEN BACKWARDS)

9)9) BALL JUMPSBALL JUMPS PlyometricPlyometric

10)10) UNION JACKUNION JACK

Muscular Endurance Weight Muscular Endurance Weight TrainingTraining

LowLow weights, weights, HighHigh repetitions. repetitions.

BenefitsBenefits

1.1. Develops both general and specific musclesDevelops both general and specific muscles2.2. Develops muscular endurance.Develops muscular endurance.3.3. Progressive overload can be achieved Progressive overload can be achieved

through increasing the weight or the through increasing the weight or the number of repetitions. number of repetitions.

Progressively Overload Muscular Progressively Overload Muscular Endurance TrainingEndurance Training

F.I.D.F.I.D.



F.I.D.F.I.D.


• Lift 70% of 1RM instead of 65%.Lift 70% of 1RM instead of 65%.• 20 repetitions instead 15.20 repetitions instead 15.• Increase the from 3 to 4 sets at a time.Increase the from 3 to 4 sets at a time.

Progressively Overload Muscular Progressively Overload Muscular Endurance TrainingEndurance Training

F.I.D.F.I.D.



Progressively Overload Strength Progressively Overload Strength TrainingTraining

Monitoring the Effectiveness of Monitoring the Effectiveness of Muscular Endurance TrainingMuscular Endurance Training

It is important to monitor training:

• To avoid over-training

• To see if your training is working

One way to see if your training is working is to re-test yourself (Sit-Up Test) after so many weeks of training.

Another way to see if your training is improving is if your performance during your activity is improving.

The Effects of Increased The Effects of Increased Muscular Endurance on the BodyMuscular Endurance on the Body

There are many performance benefits of muscular endurance. Some of these benefits will be specific to different activities, but in general improved muscular endurance should ensure that you have better muscle tone and posture.

This often means that you are able to complete skills more effectively (improved control and fluency) when you begin to get tired.

M.E EXAM QUESTIONSM.E EXAM QUESTIONS1) 1) Describe what is meant by muscular endurance /2Describe what is meant by muscular endurance /2ii)ii) Explain how you would measure muscular enduranceExplain how you would measure muscular endurance

/2/22)2) Name an appropriate circuit training exercise for each Name an appropriate circuit training exercise for each

of the muscle groups definedof the muscle groups defined

Abdominals:Abdominals: /1/1 Upper Legs:/1Upper Legs:/1 Upper arm:/1Upper arm:/1

II)II) Explain how you would organise your circuit training Explain how you would organise your circuit training session to work on your muscular endurance.session to work on your muscular endurance. You may You may wish to mention factors such as number of stations, wish to mention factors such as number of stations, duration of activity and recovery between each duration of activity and recovery between each exercise.exercise. /3/3

StrengthStrengthStrength is the maximum amount of force a Strength is the maximum amount of force a muscle, or group of muscles, can exert in a muscle, or group of muscles, can exert in a single effortsingle effort

The three main types of strength are:The three main types of strength are:

1.1. Static Static 2.2. ExplosiveExplosive3.3. Dynamic Dynamic

Examples of the Three Types of Examples of the Three Types of StrengthStrength

A scrum in rugby would be an example of_____ strength:A scrum in rugby would be an example of_____ strength:Static:Static: players using their static strength to stop other players using their static strength to stop other team pushing the scrum.team pushing the scrum.

Throwing a javelin would be an example of_____ Throwing a javelin would be an example of_____ strength: strength: Explosive:Explosive: Explosive strength is used in single actions Explosive strength is used in single actions when maximum energy in needed.when maximum energy in needed.

Swimming short distances would be an example of _____ Swimming short distances would be an example of _____ ..Dynamic strengthDynamic strength as a swimmer will continuously work as a swimmer will continuously work the arm and shoulder muscles to gain propulsionthe arm and shoulder muscles to gain propulsion

Measuring strengthMeasuring strength

There are various test for measuring static, There are various test for measuring static,

explosive and dynamic strength.explosive and dynamic strength.

A A grip dynamometergrip dynamometer is used to measure is used to measure

static strengthstatic strength in the hand and forearm. in the hand and forearm.

A A standing long jumpstanding long jump test is often used to test is often used to

measure measure explosive strength (power)explosive strength (power)..

For For dynamic strengthdynamic strength various exercises such various exercises such

as sprint starts and press ups are often used. as sprint starts and press ups are often used.

Understanding Fitness TestsUnderstanding Fitness TestsFitness TestFitness Test: : Grip test.Grip test.

Fitness testing gives you specific information which Fitness testing gives you specific information which allows you to: allows you to:


Training to Improve your StrengthTraining to Improve your Strength

Weight training is an effective way to Weight training is an effective way to improve all types strength. Exercises improve all types strength. Exercises will vary according to the type of will vary according to the type of strength requiring improvement strength requiring improvement (static, explosive and dynamic).(static, explosive and dynamic).

When completing a weight training When completing a weight training programme you need to consider how programme you need to consider how many repetitions and sets of different many repetitions and sets of different exercises to complete.exercises to complete.

Strength TrainingStrength Training

To improve your strength you need to To improve your strength you need to work muscle groups for short intervals work muscle groups for short intervals at a relatively high level of intensity.at a relatively high level of intensity.

High Resistance (Heavy Weights)High Resistance (Heavy Weights)

Low Repetitions (Lifting weights 4 or 5 Low Repetitions (Lifting weights 4 or 5 times in a row)times in a row)

Weight TrainingWeight TrainingIsotonic exercises in which you move the weight Isotonic exercises in which you move the weight through the range of movement required. Useful for through the range of movement required. Useful for developing dynamic strength (2 handed curl with developing dynamic strength (2 handed curl with weights).weights).Isometric in which you hold and resist against weight Isometric in which you hold and resist against weight (Hold body in press up position). Useful for developing (Hold body in press up position). Useful for developing static strength. static strength.

BenefitsBenefits

1.1. Develops both general and specific musclesDevelops both general and specific muscles

2.2. Progressive overload can be achieved through Progressive overload can be achieved through increasing the weight or the number of repetitions. increasing the weight or the number of repetitions.


F.I.D.F.I.D.



F.I.D.F.I.D.


• Lift 85% of 1RM instead of 80%.Lift 85% of 1RM instead of 80%.• 5 repetitions instead 4.5 repetitions instead 4.• Increase the from 3 to 4 sets at a time.Increase the from 3 to 4 sets at a time.


F.I.D.F.I.D.




Monitoring the Effectiveness of Monitoring the Effectiveness of Strength TrainingStrength Training




One way to see if your training is working is to re-test yourself (Grip Test) after so many weeks of training.

Another way to see if your training is improving is if your performance during your activity is improving.

Muscle ContractionsMuscle Contractions

There are 3 types of muscle contractions:There are 3 types of muscle contractions:

1.1. Isometric Isometric (exercises are used (exercises are used when muscles when muscles are required to be are required to be stable and still)stable and still)

2.2. Isokinetic Isokinetic (exercises are used to (exercises are used to when muscles when muscles require control through require control through a range of movements)a range of movements)

3.3. Isotonic Isotonic (exercises involve the (exercises involve the same weight but same weight but the muscles involved the muscles involved either shorten or lengthen either shorten or lengthen as necessary)as necessary)

The Effects of Increased Strength on The Effects of Increased Strength on PerformancePerformance

There are many performance There are many performance benefits to strength. These benefits benefits to strength. These benefits will be specific to different activities.will be specific to different activities.

Improved strength should ensure Improved strength should ensure that you have the capacity to that you have the capacity to complete actions which require complete actions which require strength and co-ordination; e.g., strength and co-ordination; e.g., hitting a long pass in football.hitting a long pass in football.

Strength TasksStrength Tasks

1. Think of an individual activity where you 1. Think of an individual activity where you need need upperupper body strength. Give a body strength. Give a description of why you need description of why you need upperupper body body strength.strength.

2. Think of a team activity where you need 2. Think of a team activity where you need upperupper body strength. Give a description of body strength. Give a description of why you need why you need upperupper body strength. body strength.

3. Think of an individual activity where you 3. Think of an individual activity where you need need lowerlower body strength. Give a body strength. Give a description of why you need description of why you need lowerlower body body strength.strength.

4. Think of a team activity where you need 4. Think of a team activity where you need lowerlower body strength. Give a description of body strength. Give a description of why you need why you need lowerlower body strength. body strength.

SpeedSpeedSpeed is the ability to cover a distance or perform a movement in a Speed is the ability to cover a distance or perform a movement in a short timeshort time. . It can involve your whole body or just one group of It can involve your whole body or just one group of muscles.muscles.

Most activities require speed in some way. To improve your speed Most activities require speed in some way. To improve your speed you need to work muscle groups for you need to work muscle groups for short intervalsshort intervals at a relatively at a relatively high intensity. high intensity.

The Effects of Speed on PerformanceThe Effects of Speed on Performance

In many team and individual activities speed is In many team and individual activities speed is required by the whole body; on other occasions required by the whole body; on other occasions only part of the body is required.only part of the body is required.

GiveGive examples of examples of team activities team activities that you that you need to use whole body speed?need to use whole body speed? A winger in football needs speed to get away A winger in football needs speed to get away from defenders.from defenders.

Give examples of individual activities that you Give examples of individual activities that you need to use whole body speed need to use whole body speed Gymnastics, speed is required when running into Gymnastics, speed is required when running into a box to gain maximum height for the take-off.a box to gain maximum height for the take-off.

• Give an example of a Give an example of a team activityteam activity that only that only requires part of the body would be?requires part of the body would be?Badminton doubles, players need speed to get to Badminton doubles, players need speed to get to the net quickly to return shots at the net.the net quickly to return shots at the net.

• Give an example of an Give an example of an individual activityindividual activity that that only requires part of the body?only requires part of the body?

Table tennis, players need to bring their arm Table tennis, players need to bring their arm forward quickly when playing a forehand smash.forward quickly when playing a forehand smash.

The Effects of Speed on PerformanceThe Effects of Speed on Performance

Speed Speed Speed is a mix of physical fitness and Speed is a mix of physical fitness and technique. For example, to run quickly you technique. For example, to run quickly you need strong leg muscles as well as a good need strong leg muscles as well as a good stride pattern and running style.stride pattern and running style.

In your SG course give examples of skills in In your SG course give examples of skills in different different teamteam and and individualindividual activities, activities, which which require speedrequire speed? Identify whether it is ? Identify whether it is the the whole bodywhole body or or part of the bodypart of the body which which requires speed in each example you choose.requires speed in each example you choose.

Measuring SpeedMeasuring Speed

Fitness TestFitness Test: : 30 metre sprint test. 30 metre sprint test.

• You must run 30 metres in a straight line. You must run 30 metres in a straight line. • Your partner would time your run. Your partner would time your run. • This would be completed 3 times.This would be completed 3 times.• Your time would be the average of the 3 Your time would be the average of the 3

times.times.

Understanding Fitness TestsUnderstanding Fitness TestsFitness TestFitness Test: : 30 metre sprint test.30 metre sprint test.

Fitness testing gives you specific information which Fitness testing gives you specific information which allows you to: allows you to:


Principle of Training: SpecificityPrinciple of Training: Specificity

When training to improve any aspect of When training to improve any aspect of fitness it is important to fitness it is important to train within that train within that activityactivity. This would allow you to develop . This would allow you to develop specific skillsspecific skills and and movementsmovements that you that you use during the activity.use during the activity.

Training to Improve your SpeedTraining to Improve your Speed

Speed can be improved through training. You must Speed can be improved through training. You must increase increase muscle strengthmuscle strength and the range of and the range of movement in your joints by working on your movement in your joints by working on your flexibilityflexibility..

When training to improve speed you mostly use When training to improve speed you mostly use anaerobicanaerobic (without oxygen) energy. Its important (without oxygen) energy. Its important when training to improve speed that you ensure that when training to improve speed that you ensure that your your restrest and and recovery timerecovery time is long enough. is long enough.

This is known as This is known as work/rest ratio.work/rest ratio.

Work/Rest Ratio to Improve your Work/Rest Ratio to Improve your SpeedSpeed

1(work):4(rest)1(work):4(rest) 1/41/4

For every sprint you do you would rest for 4 For every sprint you do you would rest for 4 times as long. Rest is necessary as it allows time times as long. Rest is necessary as it allows time for the reduction of oxygen debt and the removal for the reduction of oxygen debt and the removal of lactic acid.of lactic acid.

E.g. Sprinting for 10 seconds and resting for 40 E.g. Sprinting for 10 seconds and resting for 40 seconds.seconds.

Interval Fitness Training Interval Fitness Training

Includes exercises that allow a work/rest Includes exercises that allow a work/rest interval to be worked out easily. Interval interval to be worked out easily. Interval fitness training is useful because it allows you fitness training is useful because it allows you to work hard ( at high intensity) followed by to work hard ( at high intensity) followed by periods of rest. This helps you work for a long periods of rest. This helps you work for a long time without getting to tired. time without getting to tired.

BenefitsBenefits

1.1. Enables high intensity work to be undertaken Enables high intensity work to be undertaken with limited fatigue occurring with limited fatigue occurring

2.2. Develops both aerobic and anaerobic activity.Develops both aerobic and anaerobic activity.

Progressively Overload Speed Progressively Overload Speed TrainingTraining

F.I.D.F.I.D.



F.I.D.F.I.D.((II)ntensity -)ntensity -How hard you work in How hard you work in

each session in each each session in each sessionsession

• When sprinting you should be working at When sprinting you should be working at 80-90% of maximum effort.80-90% of maximum effort.

• Increase this effort to 95%.Increase this effort to 95%.• Reduce the length of rest periods Reduce the length of rest periods

(slightly).(slightly).


F.I.D.F.I.D.


• Increase the amount of time a training Increase the amount of time a training session last thus increasing the session last thus increasing the amount of sprints you do in a training amount of sprints you do in a training session session e.g.. 30 mins to 35 mins.e.g.. 30 mins to 35 mins.


Monitoring the Effectiveness of Monitoring the Effectiveness of Speed TrainingSpeed Training




One way to see if your training is working is to re-test yourself (30m sprint test) after so many weeks of training.

Appropriate training methods will have a positive effect on performance levels specific to the activity

Monitoring the Effectiveness of Monitoring the Effectiveness of Speed TrainingSpeed Training

When working on your speed fitness, it is useful for you to recognise that certain inherited factors (such as the number of fast twitch muscle fibres) and other factors (such as your body shape), will affect improvement.

The effects of Increased Speed The effects of Increased Speed on the Bodyon the Body

There are many performance benefits There are many performance benefits of improved speed. Benefits should be of improved speed. Benefits should be specific to the activity you participate specific to the activity you participate in. in.

Think of an activity where you need Think of an activity where you need speed. How would you becoming speed. How would you becoming faster improve your and your teams faster improve your and your teams overall performance?overall performance?

Power Power

Power is the combination of strength Power is the combination of strength and speed.and speed.

Power is very important in explosive events;Power is very important in explosive events;

Power can only last for a few seconds. Power can only last for a few seconds.

The Effects of Power on The Effects of Power on PerformancePerformance

In many activities power is required; for In many activities power is required; for example, in the long jump and shot putt in example, in the long jump and shot putt in athletics. It is also needed in different athletics. It is also needed in different kicking and striking actions; for example, kicking and striking actions; for example, kicking for distance in rugby and batting in kicking for distance in rugby and batting in softball. softball.

In your SG course give examples of In your SG course give examples of skills in different team and individual skills in different team and individual activities, which require power?activities, which require power?

Measuring powerMeasuring power

There are various standard tests for There are various standard tests for measuring power. In both of these tests measuring power. In both of these tests explosive power is created by powerful leg explosive power is created by powerful leg muscles. muscles.

Power can be improved by undertaking a Power can be improved by undertaking a training programme. This would include training programme. This would include speed work and exercises to improve the speed work and exercises to improve the strength of muscles. strength of muscles.

Training to Improve your PowerTraining to Improve your Power

Explosive power is best improved by Explosive power is best improved by increasing strength in the main muscles increasing strength in the main muscles used for different activities and by used for different activities and by completing exercises requiring speed. completing exercises requiring speed.

One method of training to improve power in One method of training to improve power in Plyometric Training:Plyometric Training:

Plyometric TrainingPlyometric TrainingPlyometrics is a form of exercise which links Plyometrics is a form of exercise which links strength with speed of movement. strength with speed of movement.

There are two phases of muscle contraction during There are two phases of muscle contraction during the running or jumping motion. Muscles go the running or jumping motion. Muscles go through a through a stretch (eccentric) phasestretch (eccentric) phase and a and a contraction (concentric) phasecontraction (concentric) phase. .

Very simply, plyometric exercises train your Very simply, plyometric exercises train your muscles to store more elastic energy during the muscles to store more elastic energy during the eccentric (lowering/stretching) phase. This is eccentric (lowering/stretching) phase. This is achieved by the rapid and intense jumps done in a achieved by the rapid and intense jumps done in a typical plyometrics workout.typical plyometrics workout.

Progressively Overload Power Progressively Overload Power TrainingTraining

F.I.D.F.I.D.



F.I.D.F.I.D.

((II)ntensity -)ntensity -How hard you work in How hard you work in each session in each each session in each sessionsession

• Jump from higher platformsJump from higher platforms• Do more jumpsDo more jumps• Reduce rest timesReduce rest times


F.I.D.F.I.D.




Monitoring the Effectiveness of Monitoring the Effectiveness of Power TrainingPower Training




One way to see if your training is working is to re-test yourself (Standing Broad Jump) after so many weeks of training.


The Effects of Increased Power The Effects of Increased Power on the Bodyon the Body

There are many performance benefits of improved power. Some of these benefits will be specific to different activities, but in general improved power should ensure you have the capacity to complete actions which require co-ordination.

Think of an activity where power is needed. Give 4 examples of how increased power would benefit your performance.

FlexibilityFlexibility

Flexibility is the Flexibility is the range of movementrange of movement across a joint.across a joint.

Most activities require flexibility. Having Most activities require flexibility. Having good flexibility reduces the chances of good flexibility reduces the chances of straining or pulling muscles. straining or pulling muscles.

The Effects of Flexibility on The Effects of Flexibility on Performance Performance

In many activities flexibility is required; for In many activities flexibility is required; for example, when hurdling in athletics and when example, when hurdling in athletics and when swimming back crawl. swimming back crawl.

The hurdler needs hip flexibility in particular, as The hurdler needs hip flexibility in particular, as this will help the hurdler clear the hurdles with this will help the hurdler clear the hurdles with minimum effort and maximum efficiency.minimum effort and maximum efficiency.

The swimmer needs back flexibility to help when The swimmer needs back flexibility to help when pushing off, and arm and shoulder flexibility to pushing off, and arm and shoulder flexibility to produce a wide range of movement. The wider the produce a wide range of movement. The wider the range of movement the more effective the stroke. range of movement the more effective the stroke.

Two types of flexibilityTwo types of flexibility

There are two types of flexibility: There are two types of flexibility: staticstatic and and dynamicdynamic flexibility: flexibility:

StaticStatic flexibility is necessary when you flexibility is necessary when you are holding a balance e.g. in are holding a balance e.g. in gymnastics.gymnastics.

Dynamic Dynamic flexibility is a fast action that flexibility is a fast action that is not held for any length of time. An is not held for any length of time. An example would be a volley in footballexample would be a volley in football

Training to Improve Flexibility Training to Improve Flexibility

Exercises to maintain and improve Exercises to maintain and improve flexibility are usually either flexibility are usually either staticstatic or or dynamicdynamic..

To improve static flexibility you would To improve static flexibility you would hold a stretch for at least 20 seconds.hold a stretch for at least 20 seconds.

To improve To improve dynamic dynamic flexibility you flexibility you would use ballistic stretching would use ballistic stretching (stretching on the move) exercises(stretching on the move) exercises

Progressively Overload Progressively Overload Flexibility TrainingFlexibility Training

F.I.D.F.I.D.



F.I.D.F.I.D.


• Jump from higher platformsJump from higher platforms• Do more jumpsDo more jumps• Reduce rest timesReduce rest times


F.I.D.F.I.D.




Monitoring the Effectiveness of Monitoring the Effectiveness of Flexibility TrainingFlexibility Training




One way to see if your training is working is to re-test yourself (Sit and Reach Test) after so many weeks of training.


Benefits of Improved Flexibility Benefits of Improved Flexibility

• Improved Physical Performance and Decreased Improved Physical Performance and Decreased Risk of InjuryRisk of InjuryA flexible joint has the ability to move through a A flexible joint has the ability to move through a greater range of motion and requires less energy to greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury. do so, while greatly decreasing your risk of injury.

• Improved Skilled PerformanceImproved Skilled Performance

• Improved Muscle CoordinationImproved Muscle Coordination

• Increased Blood and Nutrients to TissuesIncreased Blood and Nutrients to Tissues This allows greater elasticity of surrounding tissues This allows greater elasticity of surrounding tissues and increases performance. and increases performance.

Skill Related FitnessSkill Related Fitness

Aspects of skill related fitness Aspects of skill related fitness include:include:

• AgilityAgility• Reaction timeReaction time• BalanceBalance• Co-ordinationCo-ordination

AgilityAgility

Agility is the ability to mover the body Agility is the ability to mover the body quickly and precisely. Agility requires both quickly and precisely. Agility requires both flexibility and speed.flexibility and speed.

In most activities it is an advantage to be In most activities it is an advantage to be agile; e.g.., when avoiding a tackle in agile; e.g.., when avoiding a tackle in rugby, dribbling at speed in indoor hockey rugby, dribbling at speed in indoor hockey or reaching a low net shot in badminton.or reaching a low net shot in badminton.

Improved agility will help you react quickly Improved agility will help you react quickly in ways which are often unexpected.in ways which are often unexpected.

Reaction TimeReaction Time

Reaction time is the time taken between Reaction time is the time taken between the recognition of a signal and the start of the recognition of a signal and the start of the movement. It is closely linked to the movement. It is closely linked to speed.speed.

Reaction time is the length of time it takes Reaction time is the length of time it takes you to respond to a stimulus. E.g. to start you to respond to a stimulus. E.g. to start when the gun goes off in the 100m sprint.when the gun goes off in the 100m sprint.

A fast reaction time in basketball, when A fast reaction time in basketball, when marking the attacker, and quick court marking the attacker, and quick court movements, would assist in effective movements, would assist in effective performance. performance.

BalanceBalance

Balance is the ability to retain the centre of Balance is the ability to retain the centre of gravity over your base of support. gravity over your base of support. Balancing requires the control of different Balancing requires the control of different groups of muscles.groups of muscles.

Two types of Balances:Two types of Balances:

* Static (maintain a balance e.g. * Static (maintain a balance e.g. gymnastics)gymnastics)

* Dynamic (maintain a balance under * Dynamic (maintain a balance under constantly constantly changing changing conditions e.g. skiing)conditions e.g. skiing)

Co-ordinationCo-ordination Co-ordination is the ability to control and combine Co-ordination is the ability to control and combine movements smoothly and fluently. To perform in a movements smoothly and fluently. To perform in a co-ordinated way, groups of muscles work in a co-ordinated way, groups of muscles work in a specific sequence to create effective movements.specific sequence to create effective movements.

E.g.E.g. You need strong arm, shoulder, abdominal and You need strong arm, shoulder, abdominal and back back and back muscles to throw the javelin. and back muscles to throw the javelin.

However, in addition to explosive power you require However, in addition to explosive power you require co-ordination so that your explosive power is used at co-ordination so that your explosive power is used at the correct stage of the throw and to its maximum the correct stage of the throw and to its maximum potential. potential.

For difficult skills with complex co-ordination For difficult skills with complex co-ordination requirements, specific practices are required.requirements, specific practices are required.

Co-ordinationCo-ordination

As your co-ordination improves you are As your co-ordination improves you are able to move your joints and muscles in able to move your joints and muscles in the correct order.the correct order.

Improved co-ordination also improves Improved co-ordination also improves controlcontrol and and fluencyfluency..

Skill Related Fitness TasksSkill Related Fitness Tasks

1.1. Choose an activity, what effect would Choose an activity, what effect would goodgood agility agility have on your performance?have on your performance?

2.2. Choose an activity, what effect would good agility Choose an activity, what effect would good agility have on your performance? have on your performance?

3.3. Choose an activity, what effect would Choose an activity, what effect would poorpoor reaction reaction time have on your performance?time have on your performance?

4. Choose an activity, what effect would 4. Choose an activity, what effect would goodgood reaction time have on your performance?reaction time have on your performance?

SpecificitySpecificity

Specificity is crucial to physical fitness performance Specificity is crucial to physical fitness performance improvement. Training has to be specific to your needs; it improvement. Training has to be specific to your needs; it has to relevant to that activity, and your existing levels of has to relevant to that activity, and your existing levels of fitness and ability.fitness and ability.

IIf you wish to build up strength in the quadriceps you need f you wish to build up strength in the quadriceps you need to perform exercise which put stress on that particular to perform exercise which put stress on that particular muscle. In other words the more specific the desired muscle. In other words the more specific the desired outcome the more specific the training programme will outcome the more specific the training programme will have to be. have to be.

ProgressionProgression

Almost any increased amount of regular stress will Almost any increased amount of regular stress will produce improvement in the body parts being stressed. produce improvement in the body parts being stressed. The fitter you become the harder it is to improve their The fitter you become the harder it is to improve their fitness. Therefore it is important that the overload is fitness. Therefore it is important that the overload is increased progressively. increased progressively.

During any exercise programme it is not only muscles During any exercise programme it is not only muscles which adapt to greater stresses put on the body. Bone, which adapt to greater stresses put on the body. Bone, ligaments, tendons also have to adapt, their adaptations ligaments, tendons also have to adapt, their adaptations may take longer than the more responsive muscles of may take longer than the more responsive muscles of the body. the body.

OverloadOverloadTo improve the fitness of various body systems we need to overload them. To improve the fitness of various body systems we need to overload them. By stressing the cardio-respiratory system, this will help the heart and lungs By stressing the cardio-respiratory system, this will help the heart and lungs to work more efficiently, thus improving aerobic ability of the individual. This to work more efficiently, thus improving aerobic ability of the individual. This can be achieved by either modifying the can be achieved by either modifying the frequencyfrequency, , intensityintensity and and durationduration of the exercises. of the exercises.

By increasing the By increasing the frequencyfrequency of exercise the you will be training more often of exercise the you will be training more often to overload stress on the muscles.to overload stress on the muscles.

By increasing the By increasing the intensityintensity of the exercise would mean putting stress on the of the exercise would mean putting stress on the muscles by working harder. muscles by working harder.

By increasing the By increasing the durationduration of exercise you will work longer and so prolong of exercise you will work longer and so prolong the stress put on the muscles. the stress put on the muscles.

ReversibilityReversibility

If you stop training your body will revert back to If you stop training your body will revert back to the condition it was in before you started training.the condition it was in before you started training.The time this takes to occur depends on how long The time this takes to occur depends on how long you have trained for.you have trained for.If your training has been short and only for a few If your training has been short and only for a few weeks then the training benefits will only last a weeks then the training benefits will only last a few weeks before reversibility occurs. few weeks before reversibility occurs. For training that has taken place over many For training that has taken place over many months the training benefits last for a longer months the training benefits last for a longer period. This is because fitness adaptation takes a period. This is because fitness adaptation takes a long time to establish. long time to establish. Once it has been established it takes a long time Once it has been established it takes a long time before reversibility occurs.before reversibility occurs.

Dangers of OvertrainingDangers of Overtraining

With any training session it is important that With any training session it is important that you do not over train.you do not over train.

This can be achieved through taking adequate This can be achieved through taking adequate rest and recovery timerest and recovery time during sessions and during sessions and by by avoiding overtrainingavoiding overtraining each week. each week.

Over training can be avoided by adapting the Over training can be avoided by adapting the levels of levels of frequency, intensity frequency, intensity and and durationduration within your training. within your training.

Methods/Types of Training Methods/Types of Training

For training to be effective you also For training to be effective you also need to link the principles of training to need to link the principles of training to appropriate methods of training. The appropriate methods of training. The most important methods of training for most important methods of training for physical fitness are:physical fitness are:

1.1. Continuous trainingContinuous training2.2. Fartlek trainingFartlek training3.3. Circuit trainingCircuit training4.4. Weight training Weight training 5.5. Interval Fitness training Interval Fitness training

Continuous Training Continuous Training

Any exercises (e.g.. running, swimming, cycling) Any exercises (e.g.. running, swimming, cycling) that ensures that the heart rate is operating in that ensures that the heart rate is operating in your training zone for approximately 20 to 30 your training zone for approximately 20 to 30 minutes for 3 to 4 sessions per week.minutes for 3 to 4 sessions per week.

BenefitsBenefits

1.1. Develops cardio-respiratory enduranceDevelops cardio-respiratory endurance2.2. Develops aerobic capacityDevelops aerobic capacity3.3. Straight forward to planStraight forward to plan4.4. Progressive overload achieved by exercising Progressive overload achieved by exercising

more often, by exercising faster, or by training more often, by exercising faster, or by training longer. (Frequency, Intensity, Duration)longer. (Frequency, Intensity, Duration)

Fartlek Training (Varied Pace Fartlek Training (Varied Pace Running) Running)

Continuous running or swimming with short Continuous running or swimming with short sprint bursts followed by a slower recovery and sprint bursts followed by a slower recovery and then more continuous paced running or then more continuous paced running or swimming.swimming.

BenefitsBenefits

1.1. Develops both aerobic and anaerobic fitness Develops both aerobic and anaerobic fitness through continuous running and short speed through continuous running and short speed endurance sprintsendurance sprints

2.2. Can be varied to suit your own requirements. Can be varied to suit your own requirements. 3.3. Progressive overload achieved by exercising Progressive overload achieved by exercising

more often, by exercising faster, or by more often, by exercising faster, or by exercising longer.exercising longer.

Interval Fitness Training Interval Fitness Training

Includes exercises that allow a work/rest Includes exercises that allow a work/rest interval to be worked out easily. Interval interval to be worked out easily. Interval fitness training is useful because it allows you fitness training is useful because it allows you to work hard (at high intensity) followed by to work hard (at high intensity) followed by periods of rest. This helps you work for a long periods of rest. This helps you work for a long time without getting to tired. time without getting to tired.

BenefitsBenefits

1.1. Enables high intensity work to be undertaken Enables high intensity work to be undertaken with limited fatigue occurring with limited fatigue occurring

2.2. Develops both aerobic and anaerobic activity.Develops both aerobic and anaerobic activity.

Circuit TrainingCircuit TrainingIncludesIncludes

Fixed circuit of set tasks Fixed circuit of set tasks Multi station circuit. Stations include specific or Multi station circuit. Stations include specific or general exercises (e.g.. bench jumps, sit-ups, press-general exercises (e.g.. bench jumps, sit-ups, press-ups)ups)Planned circuit focusing on specific fitness Planned circuit focusing on specific fitness development development

BenefitsBenefits

1.1. Develops both general and specific fitnessDevelops both general and specific fitness2.2. Progressive overload can be achieved by decreasing Progressive overload can be achieved by decreasing

rest intervals or by increasing repetitions of exercises. rest intervals or by increasing repetitions of exercises.

Weight TrainingWeight TrainingIsotonic exercises in which you move the weight Isotonic exercises in which you move the weight through the range of movement required. Useful for through the range of movement required. Useful for developing dynamic strength.developing dynamic strength.Isometric in which you hold and resist against Isometric in which you hold and resist against weight. Useful for developing static strength. weight. Useful for developing static strength.

BenefitsBenefits

1.1. Develops both general and specific musclesDevelops both general and specific muscles2.2. Develops muscular endurance as well as strength Develops muscular endurance as well as strength

and power.and power.3.3. Progressive overload can be achieved through Progressive overload can be achieved through

increasing the weight or the number of repetitions. increasing the weight or the number of repetitions.

4 stages of warming up

WARM UP Hold stretches for 10

seconds

To allow the muscles to move more freely

To raise the temperature the muscles and the rest of your

body

To prevent injury to the muscles

1. Light Aerobic Exercise

2. Stretching

3. Practicing Skills

4. Mentally prepared for the activity

To improve the range of movement across the joints

Cool DownCool Down

1. Completed gradually

2. Lasts a few minutes, light aerobic exercise and stretches

3. Allows heart rate to fall slowly

4. Gets rid of lactic acid from muscles

Mental FitnessMental Fitness

Aspects of mental fitness include:Aspects of mental fitness include:

• MotivationMotivation• ConcentrationConcentration

Mental fitness can be the difference Mental fitness can be the difference between winning and losing. The most between winning and losing. The most successful performers have a high level successful performers have a high level of mental fitnessof mental fitness

MotivationMotivationThere are two types of motivation.There are two types of motivation.

• InternalInternal• ExternalExternal

InternalInternal motivation is your own ‘internal’ motivation. motivation is your own ‘internal’ motivation. If you are interested and purposeful in your work, you If you are interested and purposeful in your work, you are far more likely to progress.are far more likely to progress.

ExternalExternal motivation occurs when your involvement in motivation occurs when your involvement in activity is for reasons apart from participation. For activity is for reasons apart from participation. For example winning money or trophies.example winning money or trophies.

ConcentrationConcentrationTo perform at a high level you need to pay attention to To perform at a high level you need to pay attention to some cues and full attention to others. This is a major some cues and full attention to others. This is a major feature of performance in all activities.feature of performance in all activities.

If you are not focusing on what you are doing your If you are not focusing on what you are doing your performance level is more than likely to drop. performance level is more than likely to drop.

As such your As such your level of abilitylevel of ability will affect what you can will affect what you can concentrate on. If you are a beginner your main focus concentrate on. If you are a beginner your main focus will be trying to complete the skill. As you improve will be trying to complete the skill. As you improve other factors will be taken into consideration, such as: other factors will be taken into consideration, such as: court position, opponent position and timing court position, opponent position and timing movements etc.movements etc.

Training Within ActivitiesTraining Within Activities

By training through the activity you have the By training through the activity you have the chance to improve physical fitness and skills chance to improve physical fitness and skills and techniques at the same time.and techniques at the same time.

Think of examples that you have used this Think of examples that you have used this method of training throughout standard method of training throughout standard grade. Describe how you achieved this and grade. Describe how you achieved this and how you made this more challenging.how you made this more challenging.

the body the purpose of your skeleton your skeleton has three main functions. it supports your body...

Documents

respiratory system oxygen

extra oxygen

muscle contracts

bodys oxygen transport

heart muscles

muscle x contracts

muscle y contracts

body canno