Skill related Health Related BP CARS Big Fat Maureen Munches Cakes Balance Power Coordination Agility Reaction time Speed Body Composition Flexibility Muscular Strength Muscular Endurance Cardiovascular fitness

Fitness tests Coopers 12 min run – Cardiovascular fitness Hand grip test – Strength Sit and reach – Flexibility Harvard step test – Cardiovascular & Muscular endurance Illinois agility run – Agility Standing stork test – Balance Sergeant jump – Power Ruler drop test – Reaction time 30 meter sprint – Speed Three ball juggle - Coordination

Principles of training RIPS FITT Reverse F - Frequency of activity - How often you exercise. to make improvements in fitness you should train 3-5 times a week for at least 20mins.   I - Intensity of activity - how hard you should exercise.  T - Time spent on activity - how long you should exercise.   T - Type - what exercise you should use. It can be good to vary training sessions so that you dont get bored of the same old workout. You use the FITT principle to apply and change overload when training. R - Rest & Recovery: Recovery is the time needed for your body to repair any damage caused by physical activity.  Rest is the amount of time you allow your body to recover. I - Individual differences/needs: making training match the needs of an Individual. P - Progressive Overload: to gradually increase the amount of overload you do to increase your fitness without the injury risk.   S - Specificity: matching training to the skills/fitness components for an activity. Reversibility - You need to keep training or your fitness will be lost.  If you become injured or you stop training your fitness gains will be reversed and you will lose fitness. 

Methods of Training 100% Aerobic 100% Anaerobic CONTINUOUS CROSS Remember - WIF CCC  Weight (resistance) Interval Fartlek Continuous Cross Circuit CONTINUOUS CROSS Fartlek training and Interval training methods can be adapted to develop the aerobic system or anaerobic system. Circuit and cross training can be adapted to develop more aerobic or anaerobic systems depending on the outcome required. FARTLEK 50% CIRCUIT The exact proportions will vary according to the details of what is done during each activity in their training programme. INTERVAL WEIGHT 100% Anaerobic

The Exercise Session A training session, match or competition should always have three parts. 1) Warm -Up 2) Main Activity 3) Cool- Down You need to be able to show an understanding of how and why we warm up and cool down;- Warm up – A warm up is split up into 3 sections. (1)= Pulse raising. Normally gentle jogging (2)= Stretching, Particular focus on the muscles which are to be used during exercise. (3)= The activity related part, sprinting, a passing drill, ballistic bouncing

DIET - Fat Men Can’t Play Football Very Well Fats – Slow release energy Minerals - Help body grow and function Carbohydrates – Provide instant energy Proteins – Tissue repair + energy Fibre – provide roughage for digestive system to work Vitamins – Help body grow and function Water – Keep system hydrated and working properly

Performance enhancing drugs All drugs should not be permitted Somatotypes Endomorph – Dumphy Large frame - overfat Ectomorph – Tall thin Measomorph – Muscley – wide shoulders Performance enhancing drugs All drugs should not be permitted Anabolic steroids – increase bone and muscle growth – help repair quicker Diuretics – Increase the amount you urinate, used for weight loss Stimulants – increase physical and mental alertness Narcotic analgesics – Kill pain Beta Blockers – Clam nerves and reduce heart rate Peptide Hormones – EPO – increases red bloods cells Others mimic hormones like testosterone.

The Muscular System A- Deltoids Trapezius-F B-Pectorals C-Biceps Triceps-G Latissimus Dorsi-H D-Abdominals Gluteals-I E-Quadriceps Hamstrings-J Gastrocnemius-K Front View Back View

What types of movement are possible at the following joints? Ball and Socket Joint: Extension Flexion Abduction Adduction Rotation Hinge Joint: Extension Flexion

Injury in sport Prevention of Injury the rules of the game correct clothing/footwear; protective clothing/equipment for different sports balanced competition in terms of grading/skill levels/weight/age/sex warm-up and cool-down practices. Injury types Fractures • Joint injuries — dislocation; tennis and golf elbow; cartilage of the knee; twisted ankle • Unconsciousness/concussion • Soft tissue injures • Skin damage: cuts/grazes/blisters • Dehydration and hypothermia Treatments • D.R.A.B.C * and resuscitation (Danger, Response, Airway, Breathing, Circulation) • Recovery position – To keep airway clear for if become sick • R.I.C.E.** (Rest, Ice, Compression, Elevation)

Sports Participation Pyramid You can take part as a – Player (participant) Leader (coach etc..) Official (referee etc..) Volunteer - (chairman, helper etc..) These are known as different roles in sport!!

Goal setting - Remember S.M.A.R.T. Influences on your Healthy Active Lifestyle People – family, peers, role models Image - fashion influences, media coverage Cultural factors – Age, disability, gender, race Resource – availability, location, access, time Health and Well being – illness, health problems Socio-economic – cost, status Goal setting - Remember S.M.A.R.T.  S  Specific – must to the point M Measurable – can be measured and compared A  Achievable – challenging but not to difficult R  Realistic – matched to the performers skill level T  Time bound – Set for a particular time to be completed by