Flexibility Power Co-ordination Reaction Time/ Timing the ability to achieve an extended range of motion Flexibility is a combination of strength and speed – it is the ability to do strength performances quickly. Power is the ability of the performer to move two or more body parts accurately and smoothly Co-ordination is the amount of time it takes for a performer to initiate movement after the presentation of a stimulus. Reaction Time/ Timing

the rate at which a performer is able to perform a movement or cover a set distance. Speed is the ability of the performer to change the position/direction of their body quickly, whilst keeping their entire body under control. Agility the ability of the performer to retain their centre of mass over their base of support. Balance

Principles of Training

Principles of Training Training is a programme of exercise designed to help you reach your fitness goals or targets In order to ensure that a fitness training or exercise programme is safe and effective, it is vital that certain guiding principles are applied. These Principles are: Specificity Frequency Progression Intensity Overload Time Reversibility Type Tedium Easily remembered as SPORT & FITT

SPECIFICITY Specificity can be described as Every form of exercise or training has a different effect on your body. For example, a bicep curl with a weight will develop strength in the arms; it will not affect any other part of the body or component of fitness. SPECIFICITY Marathon Runners… will undertake mainly endurance work during their training. Weight Lifters… will undertake mainly strength work during their training. Specificity can be described as ‘The specific effect each type of training has on the body’

PROGRESSION The body cannot adapt overnight to the increased demands placed upon it by exercise. It can only do this gradually or progressively, otherwise the following is likely to occur: Training too much will result in injury. Training too little will result in no fitness benefits. Lifting very heavy weights too soon will cause injury to the muscles and joints. Lifting weights which are too light will not develop any improvements in strength. Progression can be described as “gradually building up the level of exercise or training to ensure that fitness continues to be developed”

Overload can be described as To make the body fitter, you must make it work harder than normal, over a prolonged period of time. As a result, it will adapt to the extra demand placed upon it by getting fitter. Regular lifting of weights will result in the muscles getting larger (hypertrophy), improving a person’s strength. A chest press develops strength in the arms and chest. Leg curls develop strength in the legs. FITT Overload can be described as “making the body work harder than normal, so it adapts to the extra demands and becomes fitter”

Reversibility can be described as You must make the body work harder than normal over a prolonged period of time to improve fitness. It is easier to lose fitness than build it up. Therefore:….. If you take a break or stop exercising, because of illness or a holiday, you will need to start again at a lower level. You must keep to a well planned training programme, if you really want to get fit. REVERSIBILITY If you stop exercising the fitness gained will be lost in a third of the time it took to develop! Reversibility can be described as “the process of losing fitness, soon after stopping regular training or exercise”

TEDIUM Tedium refers to the possibility of the athlete getting bored during training. If an athlete is repeating the same training session three or four times a week, boredom and frustration will gradually creep in. This will affect motivation and determination. Therefore:……………….. Training should be varied to prevent the athlete becoming unmotivated and losing interest.

The FITT Principle! FITT Frequency- how often you train? Once, twice, three times per week? Intensity – how hard do you train? 50%, 65%, 75% of maximum ability? FITT Time – How long do you train for each session? 35mins, 1hr, 1½ hrs? Type – what type of training are you doing? Weights, Cardio-Vascular, Flexibility workout?

Other Factors Warm Up Fitness phase Skill phase Warm down, threshold of training