Creating Training programs catering for different populations Year 10

Recap Training Methods Training Principals Pilates Circuit Ploymetrics Continuous Interval Fartlek Training Principals Frequency Intensity Time Type Specificity Progressive overload Variation

Sets - reps - max RPM Rep = One repetition of an exercise. Example: a pushup (down and back up) would be considered one rep. Set = More than one repetition of an exercise in sequence. Example: doing 10 pushups in a row would be considered a set of 10 reps. 1RM = One rep max. This is the greatest amount of weight you can lift once successfully.

Designing a training program Energy systems Fitness components Muscle groups Step 1 Undertake an activity analysis Step 2 Carry out fitness assessment Step 3 Select training methods Step 4 Determine the length of training program Step 5 Design specific training sessions Step 6 Develop training table Methods Fitness testing Based on: Fitness assessment Athlete activity How long before competition

Structure Method Fitness component /s Training method/s Warm up Activity Cool down

Example – soccer player Method 1 Fitness component Endurance, strength, power Method Circuit Time Activity After 3 weeks Elderly 60 years 10 Warm up -zumba dance Same Light aerobic dance movements 30 Circuit rotation 1 min at each station Sit ups Push ups Burpees Squats Ect….. 45 min station 2 min at each station 2-3 min at each station Change activities to low intensity Use light weights for arm raisers instead of push ups Get adults to balance on one leg, holding onto a wall Squats half way down High knee raisers Warm down Light jog on treadmill same Light static stretches

Method 2 Fitness component Endurance Method Continuous Time Activity After 4 weeks Child 12 years 10 Warm up 100m pool 5 lap warm up with freestyle 7 laps 4 laps freestyle 3 laps back stoke 5min warm up 1 lap of each stroke Freestyle, breast stroke, backstroke, butterfly 30 Swimming 4 laps breast stoke 4 laps backstroke 4 laps butterfly Repeat set 4 times with 2 min break in between each set 45-1 hour 6 laps of each stroke Repeat 3-4 times with 2 min break 2 laps breast stoke 2 laps backstroke 2 laps butterfly 2 laps freestyle Repeat 4 times with 4min break Warm down 5 laps freestyle 1 lap of each stoke

Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday    Method 1  Methods 2 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

KEEP IT SIMPLE!!!! Do not need complete detail explanations down to exact method A simple, clear explanation of activity will do, e.g 45min pump class at the gym Add in “weight” of dumbells, bars ect for strength Add in length of exercises Think about how activity relates to athletes chosen sport

Catering for different population groups Older adults Frequency –every day Intensity – low to moderate intervals (approx 10min), frequent breaks Time -30min a day, can be accumulated across the day Type – large muscle groups, focus on core strength, balance Variation – also prevent boredom Specificity – related to activities that they engage with in their daily routine Progressive overload – slowly increase intensity

Children 12- 18 years Frequency –every day Intensity – moderate to vigorous Time -2 hours a day, can be accumulated across the day Type – everyday activities such as bike riding, walking, skating Playing sport, activities that will make them puff, give them a red face Variation – prevent boredom Specificity – hard impact activities to strengthen bones and muscles Progressive overload – increase intensity with training program

Disability *These are only rough guidelines, each persons disability will affect them differently Frequency –most days, if not every day Intensity – low, moderate, vigorous Time – 30min – 2 hours Type – strength training – lead to increase in heart rate, developing big and small muscle groups Variation – can concentrate on developing one area, but vary the activities Specificity – target area to rehabilitate or area of weakness Progressive overload – increase intensity with training program