WARM UP AND WARM DOWN A WARM UP STARTS WITH LIGHT EXERCISE THEN STRETCHING TO: REDUCE THE RISK OF INJURY PREPARE THE MUSCLES FOR MORE DEMANDING EXERCISE INCREASE THE RANGE OF MOVEMENT A WARM DOWN IS LIKE A WARM UP AND GETS RID OF LACTIC ACID -GRADUALLY REDUCES HEART RATE BACK TO NORMAL q. Why warm up?

ASPECTS OF FITNESS (PHYSICAL OR HEALTH-RELATED) CARDIO-RESPIRATORY ENDURANCE(STAMINA) SPEED STRENGTH POWER FLEXIBILITY (SUPPLENESS) MUSCULAR ENDURANCE SEE PAGE 19 SSSS THE 4 S’S t. pair an activity with each aspect

ASPECTS OF FITNESS (SKILL-RELATED) CO-ORDINATION REACTION TIME AGILITY BALANCE SEE PAGE 19 “CRAB” Pair an activity for each aspect

CCCC MENTAL FITNESS CONCENTRATION (REHEARSAL) CONTROL CONFIDENCE COMMITMENT (MOTIVATION) CCCC THE 4 C’S Choose 1: how is it important for golf? What is the arc of arousal?

DEFINITIONS Cardio-respiratory endurance is the ability of the whole body to work continuously. Power is the combination of strength and speed. WHAT ARE THE KEY WORDS?

DEFINITIONS Agility is the ability to move the body quickly and in varying directions Confidence is having self-belief to carry out tasks efficiently WHAT ARE THE KEY WORDS?

FITNESS TESTS MEDICINE BALL THROW-(power in the arms) 10X5M SPRINT TEST-(speed/agility) 20M PROGRESSIVE SHUTTLE RUN TEST-CRE SHOULDER LIFT TEST-(flexibility) STANDING LONG JUMP-(power in the legs) SIT AND REACH TEST (flex in the legs) Pair a test with a method of training

METHODS OF FITNESS TRAINING WEIGHTS FOR STRENGTH CONTINUOUS FOR STAMINA CIRCUITS FOR MUSCULAR ENDURANCE INTERVAL FOR SPEED Q. How would these help performance in an activity of your choice?

TRAINING WITHIN AN ACTIVITY How: This is when you train an aspect of fitness while improving skill at the same time Why: It improves your skill level as well as fitness. It is more motivational It is a better use of time CHOOSE AN ACTIVITY: DESIGN A CIRCUIT TO IMPROVE SKILL AND FITNESS

PRINCIPLES OF TRAINING “SO RAPR” SPECIFICITY OVERLOAD(FIT) REST ADAPTATION PROGRESSION REVERSIBILITY SEE PAGE 19 Give an example of how to apply FIT in weight training

Plyometrics Definition Training to improve power. It involves strong movements at speed where the muscle is stretched shortly before a powerful muscle contraction (e.g. jumping) How would this training help your spike?

Fartlek Definition Training to improve cardio-respiratory endurance. It involves running at different speeds and terrains over a specific distance. Write out an example of a fartlek course

Plyometrics programme Dumb bell squat jumps (legs) Depth jumps Depth to box jumps (legs) Hurdle hops (legs) 30 Second box drill (legs) Board jumps (legs) Medicine ball side throws (arms) Pull-over pass (arms) Over head throw (arms) Power drop (arms) Medicine ball slams (arms) (training load) reps 15 sets 3 rest 1 min How could you adapt the workload for more power endurance?

Cardio-respiratory programme FARTLEK Course 1500M long (distance) Variety of pace to include sprint, jog and walk Variety of terrain-flat and steep. Variety of intensity and heat rate (intensity) Carry out 3 times a week (frequency)

AGILITY PROGRAMME T-drill Court corners Figure of eights Icky shuffle Mini handle hops 180 turn jump Snake jump Reverse shuffle Bunny jumps Anti-clockwise hoop jumps (Training load) Reps 25 sets3 rest 1 min How could you progress the training load if you had adapted to the original?

BENEFITS OF GOOD STAMINA YOU CAN WORK HARDER FOR LONGER YOU CAN DO THE SAME AMOUNT OF WORK WITH LESS EFFORT YOU RECOVER MORE QUICKLY BIGGER LUNGS SO INCREASE IN OXYGEN UPTAKE BIGGER HEART MEANS MORE BLOOD PUMPED AND LESS BEATS IMPROVED PERFORMANCE AS YOU CAN RUN FAST TO GET THE BALL AND YOU DO NOT WORK ANAEROBICALLY SEE PAGE 23-24 How would this help swimming performance in a race?

MONITORING HEART RATE Q. HOW CAN YOU MONITOR OTHER ASPECTS OF FITNESS?

Example of good stamina in football Allows you to support attack and get back to defend. Allows you to continue to mark opponent through-out the game. Allows you to get away from opponent in later stages of game Allows you to overlap and get up and down flanks. Give a different example for basketball

BENEFITS OF POWER Higher jump in legs allows you to hit a spike at a steeper and more difficult angle to defend A more powerful arm action allows you to penetrate the block or creates a difficult shot to return Give an example for badminton

BENEFITS OF FLEXIBILITY DYNAMIC STATIC

How to improve confidence Visualisation- picturing making the shot Positive self-talk- talk yourself make the shot Set ACHIEVABLE GOALS The benefits of confidence Taking risks which might lead to success Better accuracy Better technique Give an example for basketball