Aspects of Fitness Power Speed Strength Cardio-respiratory Endurance Flexibility Muscle Endurance

Fitness Tests Power Strength Speed Cardio-Respiratory Endurance Flexibility Muscle Endurance Standing Vertical Jump Test(legs) Grip Dynameter Test Time over a set distance eg 60m Multistage Test Sit & Reach Test Maximum number of (Press Ups) in 30 seconds

Reasons for Fitness Tests Identifies personal strengths and weaknesses in different aspects of fitness Results can be compared to national norms to give you an idea of how fitness level compares to people of same age across country Can use results before, during and after training to see if fitness levels are improving

Training Methods Power Strength Speed Cardio-Respiratory Endurance Flexibility Muscle Endurance Weight Training (medium weight/medium reps) Weight Training ( High weight/Low reps) Pyramid Training Varied Pace or Interval Training Dynamic or Passive stretching Circuit Training ( Low weight/High reps)

Power Weight Training ExercisesWeightReps/Sets Chest Press20kg10 / 2 Leg Squats20kg10 / 2 Pull Down20kg10 / 2 Leg Extensions20kg10 / 2 Bicep Curls20kg10 /2

Strength Weight Training ExercisesWeightReps/Sets Chest Press30kg4 / 2 Leg Squats30kg4 / 2 Pull Down30kg4 / 2 Leg Extensions30kg4 / 2 Bicep Curls30kg4 /2

Speed Pyramid Training 5 x 20m 4 x 40m 3 x 60m 2 x 80m 1 x 100m

Cardio – Respiratory Endurance Interval Training 2 sets of 6 x 200m Target Time = 50 secs JOG RUNRUN

Flexibility Static or Dynamic Stretches Static Stretches are ones where you hold a position for at least 20 seconds eg hamstring stretch, quad stretch, groin stretch Dynamic Stretches are ones where you have movement and perform for a set number of reps eg 10 arm circles, 10 leg lunges 10 high kicks

Muscle Endurance Circuit Training EXERCISES MUSCLE GROUPREPS / SETS Press UpsShoulders/Chest20 / 2 Squat ThrustsLegs20 /2 Sit UpsAbdominals20 / 2 Step UpsLegs20 / 2 Tricep Dips Arms20 / 2

Principles of Training Once you decide to improve an aspect of fitness you will be required to design a training programme. In order for the training sessions to be effective you will need to apply the principles of training.

Principles of Training S P O R T I F A

Principles of Training S pecificity P rogression / Progressive O verload R eversibility T ime I ntensity F requency A daptation

Principles of Training SPECIFICITY Specificity means making your training : I) specific to your needs ii) suit your current level of fitness iii) relevant to the activity or your role iv) select correct type of exercises

Principles of Training * PROGRESSIVE OVERLOAD Progression is the changes you make to your training once your body shows signs of improving your fitness levels. Training can be adapted by varying frequency, intensity and duration of training

Principles of Training OVERLOAD Overload means making your body work harder than normal

Principles of Training REVERSIBILITY Reversibility means the changes that occur when you stop training. Fitness levels drop if you do not train regularly

Principles of Training TIME Time or Duration means how long you train

Principles of Training INTENSITY Intensity means how hard you train

Principles of Training FREQUENCY Frequency means how often you train. March Mon Tues Wed Thurs Fri Sat Sun

Principles of Training ADAPTATION Adaptation are changes that occur in your body as fitness levels increase