Unit 5: Training for Personal Fitness Assignment 2 Learning Aim A: Unit 5: Training for Personal Fitness Assignment 2

Aims All: Outline and summarise personal information for designing a fitness training programme Most: Assess personal information for fitness training programme design Some: Justify the training programme design, explaining links to personal information

SMARTER http://www.youtube.com/watch?v=hea8D64RpGI Specific – Identify the specific technique or component of fitness which you want to improve Measurable – The goal should be measurable in some way, so that you will be able to determine when it has been achieved Achievable – The goal must be achievable and not beyond your possible capabilities Realistic – The fitness training methods chosen should be realistic, taking into consideration factors such as time restraints and cost Time-related – Having a target date for achieving a specific goal helps you to become motivated and train hard to meet it Exciting – An exciting goal will again help to motivate you, making you more likely to stick with the training programme and train hard Recorded – Changes in performance should be monitored and you should record when you have achieved goals. This will help you to review your programme later on

SMARTER examples Robert is a judo competitor. He know that muscular strength is an important component of fitness in his sport. In order to develop his strength he has started doing free weights training. Roberts current bench press one rep max is 40 kg. SMARTER Goal – Robert aims to increase his bench press 1RM (S) by 1.5% over the next month (M, TR). This increased value is achievable and realistic – a goal which Robert will be very likely to achieve with regular training, and he has the necessary equipment. Robert feels excited and motivated to achieve this goal, knowing that it will contribute to his success in judo. Robert will record when his goal is achieved

Goal Setting – Card sort Short Term Goals Medium Term Goals Long Term Goals Card sort to be found in resources section P:\Departments\PE\Curriculum\KS4\BTEC Sport\BTEC 12-13\Year 9 FH and S\Unit 5 Training for Personal Fitness\Resources\Assignment 2 resources

Aims Linked to personal goals Extension of the personal goals you identify Refer to the specific component of fitness you would like to develop

Objectives Final and general intended outcomes Indicate your motivation, referring to the sport or activity you to improve your fitness for. My personal goal is to decrease my body fat percentage by 5% My aim is for my body composition to become leaner My objective is to move to a lower weight class in boxing

Personal Goal In order to begin to develop your training programme you need to set yourself one or two personal goals to achieve You may set short term goals to help you achieve Think about which components of fitness you would most like to develop and why you would like to develop them

Importance of Lifestyle and Physical History Why is it important to consider your lifestyle and physical history prior to designing your programme? What exercise would you recommend for an obese person? What would you recommend for someone with a Cardiovascular illness?

Training Principles FITT Other principles BORG, RPE, Heart Rate etc How will you include the training principles?

FITT Frequency – how often – the number of training sessions per week Intensity – how hard – how hard the training will be Time – how long - how long the training sessions will be Type – the activity – selecting a training method to improve specific component of fitness

FITT Leanne is a long jumper and is training for an athletics tournament. She completes three training sessions per week (frequency); each session starts off with light technique training and then moving on to full sprints and jumps (intensity). The sessions last two hours (time) and training involves a combinations of technique and fitness training, such as sprinting for speed and plyometrics for power (type).

Progressive Overload To progress training needs to be demanding enough to cause the body to adapt; this will improve performance What can you increase? What can you reduce? It is not a good idea to apply all methods at the same time Training should gradually be made harder to ensure safety and maximum gains What can you increase? Frequency, Intensity, Time What can you reduce? Reducing recovery time

Specificity Variation Rest and recovery Adaptation Reversibility Match the meanings with the definitions. How do this relate to your own programme explain? Specificity Variation Rest and recovery Adaptation Reversibility Card sort resource: assignment 2 resources SPVRAR card sort

Specificity- matching the training to the requirements of an activity Specificity- matching the training to the requirements of an activity. You will need to develop specific aspects of your activity, e.g. muscles, types of fitness and skills. Variation- Try to vary your training, to keep it interesting and to give your body a different challenge. Rest and Recovery- Is the period of time allocated to recovery. The time allocated to repair damage to the body caused by training or competition. Adaptation- The body will react to the training loads imposed by increasing its ability to cope with those loads. Adaptation occurs during the recovery period after the training session is completed. Reversibility- If you stop training the body will revert to the condition it was before you begun training.

Intensity Training needs to be appropriate for the component of fitness you wish to develop Exercise intensity is important to consider: Heart Rate Target Zones Borg Rating of Perceived Exertion Relationship between the two

Designing a safe programme What are the features of a safe programme? How will you include them in your design?

Training Methods It is important to select suitable training methods, what training methods will you use & why ?

Independently Design a Training Programme 6 weeks Date/Day Duration Intensity What will you do ? Method? Principles of training

Designing a Training Programme Frequent & intense enough Adequate duration to cause improvements Correct training method May need to modify your plans What do you do if the training is too easy? What are you going to do if your training is interfering with other commitments?

Independently Design and Complete a Training Diary