Creating workout programs

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Presentation transcript:

Creating workout programs

Warm Up & Cool down

Dynamic Stretching Best used during a warm up What muscle groups are being used in the sport/activity? Walking lunges Lunging for a soccer ball Power Skips Jumping up for a layup in basketball Frankenstein Kicks Jumping over a hurdle in track

Ballistic Stretching Best used with dynamic stretching in a warm up Need to be done with caution because momentum and body weight is creating the stretch Can lead to tears

Static Stretching Best used during the cool down Stretch muscle groups used throughout the activity/sport

Muscular Development

Muscular Endurance Muscular Strength/Power High Repetitions/Low Weight 10-12 Repetitions Low Repetitions/High Weight 5-8 Repetitions

RM = Repetition Max From the American College of Sports Medicine (ACSM) Guidelines for Increased Strength

Resistance Training Isometric Muscle contraction with no change of length Isotonic Muscle contraction with shortening & lengthening Isokinetic Muscle contraction occurring at a constant rate

Resistance Training *Anaerobic Circuit Completion of various exercises in a circuit. One rep of 1st exercise, one rep of 2nd exercise, one rep of 3rd exercise, then start back with 1st exercise and complete 2nd rep. Plyometric Repeated contraction & stretching of muscles to increase muscular power (by jumping & rebounding) Calisthenics Exercises to develop strength & flexibility done with no equipment P90X, Insanity, Crossfit

Individuality Principle in Weight Training Women have lower testosterone levels than men This leads to less hypertrophy (increase in muscle size) Women also have reduced strength to body weight ratio than men

Cardiovascular development

Aerobic vs. Anaerobic Training Decide if the sport/activity you are training for is more aerobic or anaerobic During aerobic training you will repetitively move your larger muscles in your arms, legs, and hips. Since you are able to stay in your aerobic zone for longer periods of time, these exercises burn up a lot of calories During anaerobic training your body will not burn as many calories but you will increase your body’s overall muscular strength Aerobic: staying at a speed on a run to keep you in your THR zone Anaerobic: adding intervals of sprinting into your run, spin class

Fitness Skill development

Speed The ability to perform a skill very rapidly Training for speed: Short sprints with full recovery Parachute Having a coach/trainer present to analyze/critique form Testing for speed: 40 yard dash What sports/activities would speed training need to be added into a program?

Agility The ability to change direction and quickly accelerate Training for agility: Agility Ladder Dot Drills Testing for agility: Pro Agility Test Illinois Agility Run What sports/activities would need agility added into their programs?