B3 Fitness training methods What training method would a basketball player take part in? What training method would a cricket player take part in? What would be the similarities and differences? Start with listing the skill and physical related fitness components?

Explore different fitness training methods Flexibility training Strength, Muscular Endurance and Power training Aerobic Endurance training Speed training

Why do you need flexibility?

Flexibility training Three types: Static Ballistic PNF

Name the flexibility training method

From the list below, which is the correct definition for static stretching 1. Stretching whilst you are standing still 2. Including active and passive stretching 3. Stretching that involves a partner stretching 4. You have to hold a stretch between 8 – 10 seconds.

Use page 13 to complete the table Training method Description of training method: 1. Static (Active and passive) 2. Ballistic 3. PNF Applicable components of physical fitness Applicable components of skill related fitness How could you apply the ‘F’ principle? How could you apply the ‘I’ principle? How could you apply the ‘T’ principle?

Static stretching Two types: Active stretching Work on your own Individual applies the force/stretch to the muscle Passive/Assisted stretching Another person/object/wall Applies a force to the individual to support the stretch

Advantages/Disadvantages Advantages Safest method – Less chance of injury Don’t need any others to support Disadvantages Doesn’t replicate movements from the sport Can lead to injury if not done properly

Ballistic stretching Fast/jerky movements Full range of joint motion Bobbing/bouncing movements Matches the movements involved in the sport Can cause strains and muscle soreness

Advantages/Disadvantages Advantages Replicates movements from the sport – Specificity Can do on your own without others Disadvantages Doesn’t replicate movements from the sport Can lead to injury if not done properly Can cause muscles to tighten

Proprioceptive Neuromuscular Facilitation Also called PNF Develop strength, flexibility and mobility With a partner/immovable object Sometimes used in rehab programmes Partner stretches muscles to upper limit Hold in isometric contraction (muscle does not change size)– 6 – 10 secs

PNF Then: Relax muscle Static stretch Stops the stretch reflex Allows greater stretch and larger range of movement

Prove it review Devise 5 challenging question and answers for your partner. Write these in your book. Consider the 5 Ws