Flexibility and Speed Training BTEC Level 3 Unit 4: Fitness Training and Programming Diploma in sport Extended Diploma in sport

Work groups… Sort into work groups… Revise P M D criteria

Objectives Detail the effects of Flexibility Training and Speed Training on muscles utilised Know the factors which need to be considered when planning a training session for a specific physical component of fitness (Flexibility/Speed) Create own training plan for Flexibility or Speed using principles learnt in lesson

But 1st… Spot test…what can you remember from resistance training to help you with this weeks work… 5 minutes…to complete these questions and mark them… Scores out of 8…put names on them please!

Question (mark) Name a component of fitness that resistance training works? (1) Give 2 effects of resistance training on the targeted muscles? (2) What are the 2 types of exercises used in resistance training? (2) When undergoing resistance training, how many components should you work on per session and why? (1) Give 2 examples of resistance training. (2)

Marking… Use the sheet to mark someone else work… Give them their score, then a piece of feedback…PRAISE BURGER MTP to collect scores and answer sheets

We have looked at these already Flexibility Training Aims to develop the range of movement at a joint through the lengthening of the muscles using different forms of stretching. We have looked at these already

Effects on the muscles utilised Increased muscle size (length) Change in muscle shape (definition)

Factors to consider when planning a Flexibility training session There are 5… Match the packs up to the key words on the board… Then describe/explain them in relation to planning a training session for your sport Praise burger time…

We have looked at this already Speed Training Aims to develop the force of muscle contractions using high intensity training coupled with long rest periods We have looked at this already

Effects on the muscles utilised 0.13.65 0.09.65

Factors to consider when planning a Speed training session There are 5… Match the packs up to the key words on the board… Then describe/explain them in relation to planning a training session for your sport Praise burger time…

Your go…session planning time Come up with an aim Choose your type of training exercises Decide number of exercises Set an order to exercises Decide reps of each exercise Set a time for each exercise Here’s an example

Aim: Have a greater range of rotation and flexion in the lower back for fast bowling and to relieve stress on lower back by increasing flexibility in the hamstrings. (Session 1) Choice Hamstrings – Static and PNF Lower back – Static and dynamic Number Hamstring – 2 (standing hamstring stretch and PNF) Lower back – 2 (trunk rotation and double knee to chest) Order Hamstring – 1, 3 Lower back – 2, 4 Repetitions Hamstring – 3 of each Lower back – 3 of each Time Hamstring – hold each for 20 seconds (PNF 10 seconds) Lower back - hold each for 20 seconds Next time: Introduce 2 more exercises to programme. And