FITNESS AND TRAINING METHODS Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

ELEMENTS OF FITNESS FLEXIBILITY AGILITY CARDIO VASCULAR ENDURANCE REACTION TIME SPEED MUSCULAR STRENGTH POWER FITNESS Fitness is a blend of a number of physical qualities. We need all these qualities to a greater or lesser extent. These could be qualified as the ingredients of fitness. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

CARDIO-VASCULAR ENDURANCE Cardio-vascular endurance (cardio-respiratory endurance or aerobic endurance) is defined as: The ability of the heart, lungs and blood vessels to take up and transport oxygen to working muscles and CO2 back to the lungs, for long periods of time, or…. the ability of the body to produce energy in the presence of oxygen. Important, the by-product is CO2. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

MUSCLE STRENGTH Muscular strength is defined as: The force that a muscle, or group of muscles can exert in one maximal movement. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

MUSCLE ENDURANCE Muscular endurance can be defined as : The ability of a muscle or muscle group to contract repeatedly over a long period of time. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

FLEXIBILITY Flexibility is defined as: The ability of a joint to move through its full range of motion. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

SPEED Speed can be defined as: Swiftness in moving. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

POWER Power is defined as: The ability to generate a huge amount of force, quickly. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

AGILITY Agility is defined as: The ability to co-ordinate precise movements, quickly and repetitively. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

REACTION TIME Reaction Time is defined as: The time taken for a reaction to occur once a stimulus has been received by the brain. The time it takes for a sprinter to react once the starters gun has fired. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

WE ALSO NEED TO CONSIDER….. Anaerobic endurance The ability to produce huge amounts of energy when it is required so quickly that the aerobic energy system can’t act swiftly enough to fill this need. (100 meter sprint) The ability of the body to produce more energy, after the body has surpassed its ceiling for energy able to be produced aerobically, but still needs to find more. (800 meter race) Anaerobically (without oxygen) By-product is Lactic Acid Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

ACTIVITY STRENGTH MUSCULAR ENDURANCE SPEED FLEXIBILITY C-V ENDURANCE TENNIS WEIGHTS JOGGING CRICKET GOLF SOCCER NETBALL SWIMMING BASKETBALL RUGBY VOLLEYBALL GYMNASTICS TOUCH SIMPLE VERSION. PUPILS HAVE TO DECIDE WHAT TWO ELEMENTS OF FITNESS ARE MOST IMPORTANT FOR EACH ACTIVITY. REMIND THEM THAT EACH ACTIVITY REALISTICALLY NEEDS ALL ELEMENTS. THEY MAY DECIDE ON OTHER ELEMENTS. THIS SHOULD LEAD TO MANY DISCUSSION POINTS......... Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

TRAINING METHODS Now that we are able to look at certain sports and identify what specific fitness needs are required, we need to look at how to use specific training methods to train for specific elements of fitness required for different sport. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

TRAINING METHODS SOME METHODS WE WILL LOOK AT RESISTANCE OR WEIGHT INTERVAL CIRCUIT CONTINUOUS PLYOMETRICS Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

CONTINUOUS TRAINING Continuous training is designed to improve: 1 C-V endurance 2 Local muscle endurance Athletes should be working in a “CONTINUOUS TRAINING ZONE” where their heart rate stays between 70 to 85 % of their maximum predicted heart rate. Sessions should last for 30 minutes or longer and athletes should do 3 or more sessions a week. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

CONTINUOUS TRAINING The main types of continuous training are: Running. Cycling. Swimming. Aerobics. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

AGE PREDICTED TRAINING HEART RATE ZONE This principle implies that the optimal cardio-respiratory training occurs in a zone lying between 70% and 85% of maximal heart rate. This is known as training heart rate zone or THR zone. Maximum heart rate (MHR) is calculated as 220-age. Use this information to find your THR zone ? Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

AGE PREDICTED TRAINING HEART RATE ZONE HR 180 170 160 150 140 130 CALCULATIONS ON NEXT SLIDE…. 120 110 100 AGE 15 20 25 30 35 40 45 50 55 60 Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

FARTLEK TRAINING Fartlek training is continuous training, but with irregular bursts of speed. These sessions improve the anaerobic energy systems, by overloading the aerobic system. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

RESISTANCE TRAINING Also known as weight training. During weight training, athletes perform a series of resistance exercises designed to develop the component they require in sports related muscles. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

WEIGHT TRAINING WHAT FITNESS COMPONENTS WILL WEIGHT TRAINING DEVELOP ? MUSCLE STRENGTH. MUSCLE ENDURANCE. POWER. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

WEIGHT TRAINING WHEN TAKING PART IN WEIGHT TRAINING, YOU SHOULD BEGIN WITH LIGHT WEIGHTS AND A GENERAL PROGRAMME. ONCE YOU HAVE ESTABLISHED SOME BASIC TECHNIQUE AND STRENGTH, CHANGE THE PROGRAMME SO THAT IT IS MORE SPECIFIC TO THE MUSCLES REQUIRED IN YOUR SPORT AND IF POSSIBLE, MIMIC THE MOVEMENT PATTERNS OF THAT SPORT(FOR INSTANCE, THROWING ACTIONS OR LEG DRIVE ACTIONS). YOU SHOULD ARRANGE YOUR PROGRAMME TO ENSURE THAT AGONISTIC AND ANTAGONISTIC MUSCLE GROUPS ARE WORKED IN THE SAME WORKOUT, SO THAT YOU DON’T GET AN IMBALANCE IN MUSCLE DEVELOPMENT AND RISK INJURY. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

TERMINOLOGY USED IN WEIGHT TRAINING. REPETITION MAXIMUM—THE MAXIMUM AMOUNT OF WEIGHT THAT CAN BE LIFTED A CERTAIN AMOUNT OF TIMES. REPETITIONS—THE NUMBER OF TIMES THAT A WEIGHT HAS TO BE LIFTED. SETS—A GROUP OF REPETITIONS OF AN EXERCISE. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

BASIC WEIGHT TRAINING REGIMES % OF REP MAXIMUM REPEITIONS SETS REST BETWEEN STRENGTH APPROX 90% 10 SLOW CONTROLLED 3 2MINS DEPENDS ON FITNESS LEVEL POWER APPROX 70% 8-10 FAST EXPLOSIVE 3-4MINS DEPENDS ON FITNESS LEVEL MUSCULAR ENDURANCE APPROX 60% 15-25 QUICK BREATHING 3-5 UNTIL FULLY RECOVERED Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

CIRCUIT TRAINING CIRCUIT TRAINING CONSISTS OF A SERIES OF EXERCISES ARRANGED IN ORDER AND DESIGNED TO DEVELOP GENERAL BODY FITNESS OR SPECIFIC SPORT-RELATED FITNESS AND SKILL. IF DESIGNED CORRECTLY IT CAN DEVELOP: MUSCULAR STRENGTH MUSCULAR ENDURANCE AGILITY POWER AEROBIC ENDURANCE SKILL Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

GENERAL CIRCUIT TYPES FIXED LOAD YOU DO A SET NUMBER OF A CERTAIN EXERCISE BEFORE YOU CARRY ON TO THE NEXT EXERCISE. INDIVIDUAL LOAD YOU HAVE TO DO AS MANY OF AN EXERCISE AS POSSIBLE WITHIN A DESIGNATED TIME PERIOD. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

WHAT ACTIVITY MIGHT THIS TYPICAL CIRCUIT BALL PASS AGAINST WALL SHUTTLE RUN BICEP CURLS TRUNK TWISTS WHAT ACTIVITY MIGHT THIS CIRCUIT BE FOR? GYM LAPS BENCH JUMPS MEDICINE BALL PASSES SHOOTING PRACTICE SKIPPING SIT-UPS Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

ANY SUITABLE EXERCISE WILL DO. NO 2 MAJOR MUSCLE GROUPS SHOULD BE IMPORTANT NOTE ANY SUITABLE EXERCISE WILL DO. NO 2 MAJOR MUSCLE GROUPS SHOULD BE WORKED IN SUCCESSION. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

INTERVAL TRAINING INTERVAL TRAINING INVOLVES ALTERNATING WORK FOLLOWED BY RECOVERY PERIODS. INTERVAL TRAINING ALLOWS HIGH INTENSITY WORK TO BE PERFORMED WITHOUT THE FATIGUE ASSOCIATED WITH A CONTINUOUS HIGH INTENSITY WORKOUT. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

FOR EXAMPLE EQUAL WORK CAN BE GAINED FROM: ONE CONTINUOUS 400M SPRINT IN 60 SECONDS (HIGH FATIGUE) TEN REPITITIONS OF SPRINT OF 40M, EACH IN 6SECS, WITH A 30-SECOND RECOVERY INTERVAL (LOW FATIGUE) Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

FACTFILE:INTERVAL TRAINING INTERVAL TRAINING CAN HELP ATHLETES IMPROVE BOTH ANAEROBIC AND AEROBIC FITNESS. TO DEVELOP ANAEROBIC FITNESS, AN ATHLETE WOULD WORK VERY INTENSELY-RUNNING, SWIMMING, CYCLING OR ROWING VERY FAST-POSSIBLY ABOVE RACE PACE, BEFORE RESTING FOR A MODERATELY LONG PERIOD, THEN REPEATING THE EXERCISE A NUMBER OF TIMES, FOR EXAMPLE 10X30SECS, WITH 90SECS REST….THIS IS PROVEN TO DEVELOP ANAEROBIC ENDURANCE. IT IS ALSO POSSIBLE TO IMPROVE AEROBIC FITNESS THROUGH INTERVAL TRAINING. BY SETTING THE PACE AND INTENSITY OF ENDURANCE TRAINING CORRECTLY. AN ATHLETE CAN BE GIVEN A PROGRAMME WITH EQUAL WORK OR REST INTERVALS, FOR EXAMPLE 1 MINUTE AT MAXIMUM INTENSITY FOLLOWED BY 1 MINUTES REST WHICH TARGETS AEROBIC FITNESS. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

STOP COMPLAINING ABOUT THE AMOUNT OF WRITING Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

“QUOTE” “FOR A PLAYER ON A MIXED TRAINING PROGRAMME WHERE THEY HAVE TO WORK ON STRENGTH, ENDURANCE AND SPEED-LIKE A RUGBY OR NETBALL PLAYER-DURING INTERVAL WORKOUTS,THEY CAN EFFECTIVELY IMPROVE THEIR ENDURANCE IN ONE OR TWO WORKOUTS A WEEK. ALSO IT MAY BE MORE COMPATIBLE WITH THEIR TRAINING PROGRAMME BECAUSE IT REMOVES THE NEED FOR TIME CONSUMING RUNS OR LONG CYCLES” Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

PLYOMETRICS PLYOMETRICS REFER TO EXERCISES THAT ENABLE A MUSCLE TO REACH MAXIMAL STRENGTH IN AS SHORT A TIME AS POSSIBLE. PLYOMETRIC EXERCISES ARE IMPORTANT IN SPORTS REQUIRING HIGH LEVELS OF SPEED AND STRENGTH (POWER). SPORTS WITH MOVEMENTS SUCH AS SPRINTING, JUMPING AND THROWING. READ “SPORTS SPEED”-PROGRAMME FOR ATHLETES BY DINTIMAN/WARD/TELLEZ. WHITE BOOK ON SHELF-PAGES 122 ONWARDS……..GOOD EXAMPLES. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

HOW PLYOMETRIC TRAINING WORKS. PLYOMETRICS TAKE A NUMBER OF DIFFERENT FORMS, ACTIVITY REVOLVES AROUND JUMPING, HOPPING AND BOUNDING MOVEMENTS FOR THE LOWER BODY AND SWINGING, THROWING AND CATCHING OBJECTS FOR THE UPPER BODY. IT IS AN EXCELLENT METHOD FOR DEVELOPING BOTH STRENGTH AND POWER IN THE MUSCLES INVOLVED IN SPRINTING. THE MAIN OBJECTIVE OF PLYOMETRIC TRAINING IS TO IMPROVE AN ATHLETE’S ABILITY TO GENERATE MAXIMUM FORCE IN THE SHORTEST TIME. THIS OBJECTIVE IS ACCOMPLISHED BY FIRST LOADING OR COILING MUSCLES TO ACCUMULATE ENERGY BEFORE UNLOADING THIS ENERGY IN THE OPPOSITE DIRECTION. IN OTHER WORDS, PLYOMETRIC EXERCISES INVOLVE POWERFUL MUSCULAR CONTRACTIONS IN RESPONSE TO THE RAPID, DYNAMIC LOADING (STRETCHING) OF THE INVOLVED MUSCLES. READ “SPORTS SPEED”-PROGRAMME FOR ATHLETES BY DINTIMAN/WARD/TELLEZ. WHITE BOOK ON SHELF-PAGES 122 ONWARDS……..GOOD EXAMPLES. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

USEFUL INFO Plyometrics are explosive movements designed to improve multi-directional quickness, agility, power and vertical jumping ability. Because of this, athletes must be well warmed up before undertaking a session of plyometric training as the risk of injury given the nature of the training, is very high. It is recommended the warm up follow a routine of low impact activities moving onto high impact activities and finishing with P.N.F. stretching. HOMEWORK: what is P.N.F. stretching Proprio-neuromuscular facilitation stretching ? Look this up on the net or in the library and wrote a definition in your books. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE

EXAMPLES READ “SPORTS SPEED”-PROGRAMME FOR ATHLETES BY DINTIMAN/WARD/TELLEZ. WHITE BOOK ON SHELF-PAGES 122 ONWARDS……..GOOD EXAMPLES. Thursday, September 20, 2018Thursday, September 20, 2018 AUTHOR- A.HOSE