The Body in Action Hand back homework sheets - file New work – Methods of Training - Principles of Training - Training Zone

Methods of Training Aspect of Physical Fitness Method of Training Cardio – Respiratory Endurance 1 Fartlek 2 Continuous running/swimming/cycling Muscular Endurance1 Circuits 2 Speed1 Interval 2 Resistance training Suppleness1 Yoga 2 Stretching Agility1 Agility Drills/ladders Explosive Strength1 Plyometric Static Strength1 Weights

Cardio – Respiratory Endurance Draw a diagram and describe what you did when you trained for Cardio – Respiratory Endurance. 20m Square Walked, jogged, ran and sprinted the 4 sides for 12 mins. To make it more difficult I ran 2 sides To malke it more difficult I did it for 14mins 20 m walk 20 m sprint 20m jog 20m run

In swimming we trained CRE by Doing lengths of the pool Doing 5 mins swims Kicking one length – no arms Treading water for 5 mins

Muscular Endurance Draw a diagram and describe what you did when you trained for muscular endurance Circuit – 10 stations Sit ups, Bench strides, Push ups, Chins, Skipping, Chins, Burpees, Squat jumps, Shuttle runs, V –sits We worked in pairs – one counting and recording as the other worked. We did 30 sec at each station then rested for 1min as the other person worked. We did 2 then 3 repetitions of the circuit to increase the workload.

In swimming we trained for muscular endurance Kicking one length using only legs Using pull bouy and swimming widths arms only Jumping in and climbing out – working arms and shoulders

Speed Draw a diagram and describe what you did when you trained for speed We were in the gym doing interval training. The teacher had marked a 20m line and we were in groups of 4. Each person had to sprint the 20 m then walk back We had 30 sec rest then we had to sprint again. We did this 10 times To overload this we did it 12times the next time and then cut down the 30 sec rest to 25sec.

Suppleness Draw a diagram and describe what you did when you trained for Suppleness Active We did stretching exercises in the gym making sure that in each one we went to our limit without hurting and held it for 10sec. Passive I got my partner to hold me in a position for 10sec pulling my arms above my head.

Agility Draw a diagram and describe what you did when you trained for Agility We took the ladders out to the astro pitch. My teacher then made up do a serious of exercises stepping/running/jumping/hopping through the ladders. We then added in turns and changes of direction to the sequences to get the body moving.

Explosive Strength Draw a diagram and describe what you did when you trained for Explosive Strength We did plyometrics – Jumping overcoming resistance. I had to jump up onto the bench 10 times with just my body weight then I did it 10 times carrying 2 X 4 kgs hand weights. To further overload the exercise the teacher put 2 benches together and we had to jump onto them

Static Strength Draw a diagram and describe what you did when you trained for Static Strength We went to the gym and used the machines to test our max lift. We then took near 80/90% of that and did 3reps. Or We used our body weight to hold a press up position for 1min or as long as we could.

Principles of Training Rules we follow to get maximum benefit from our training programmes SpecificityThe definition of Specificity is to make sure that the training we are doing is specific to the type of fitness we want to develop and to the muscle groups used. ProgressionThe definition of Progression is to make sure that your training is getting you fitter and that you are not staying at the same levels OverloadThe definition of Overload is to make training harder as your body adapts to the training. You can do this in 3 ways Frequency- How often I train Intensity – How hard I train Duration – How long I train. ReversibilityThe definition of Reversibility is that if I stop training due to injury then I will lose my fitness levels Time phased or Tedium The definition of Time phased is to make training more motivating but giving a target date to retest and set new limits.

Training Zones To calculate my training zone I take my pulse. My training zone for CRE is 220bpm – my age (16) = % - 80% = 143bpm – 165bpm I need to keep my heart in this zone for 20mins to get maximum benefit

Training zone My training zone for Speed is 220 bpm – age (16) = 204bpm 80% - 95% = 165bpm – 194bpm This heart rate should peak then recovery and should be repeated 10 times at least.

Give an example of how you used the principle of Specificity in your training programme Specificity – When training for basketball I had to make sure that I had speed to get quickly from defence into attack in the fast break. I made sure that I was training getting my heart into my training zone of 80% - 95% of my max and repeatedly kept peaking. I made sure when I was training for my swimming race and I needed more muscular endurance in my legs that did specific exercises for my quads – squatting, step ups to target these muscle groups.

Give an example of how you used the principle of Progression/Overload in your training programme I used the principle of progression in my training programme by testing my level of initial fitness using the 12 min cooper run. I then decided to start Week 1 - running 2miles, 3 times a week taking 25mins. Week 2 – running 3miles, 3 times a week taking 35mins Week 3 – running 3miles, 3 times a week taking 30mins Week 4 – running 3 miles, 4 times a week, taking 25mins. I then retested.

Give an example of how the principle of Reversibility affected your training programme After I got back to training after a 3 week holiday/injury I had to start with an easier workload. The last time I trained I did 10x 20m sprints – 1min rest, 10 x 30m sprints – 1min rest After the layoff I started back at 10 X 20 m sprints – 2min rest And repeated this.

Give an example of how you used the principle of Time Phased in your training programme I set my training programme for 4 weeks then I retested. I did this to motivate me – see if I was improving I did this to monitor my programme

Strength Weight Training – Maximum strength Test max then lift 2/3 repetitions of 100% weight Weight Training – Strength – Dynamic Test Max then lift _10/20 repetitions of 50/60% Weight Training - Muscular Endurance Test max then lift __10/20 repetitions of 1/3%

TESTS FOR CRE 12 Min Cooper Run Went to the track and lined up on the starting line. As soon as the whistle went moved to the inside lane so that I didn’t have so far to go. Concentrated on my performance and maintained speed for the whole 12 mins. At the end the teacher blew the whistle and we calculated the number of laps and turned them to metres to compare my score with National norms.

Test for Agility Illinios Agility run Copy the diagram on board Started lying – on partners whistle get up and run round cone 10m away, then back to starting line, run up 10 m again through cones and back to starting line, then round top cone and back over the line. Stop watch on crossing the line. Record score and compare with national norms

Test for speed 50 m sprint On whistle run from 50m mark on the track. Record score and compare with national norms

Test for balance/coordination/reaction time/flexibility Stork stand – describe Test for coordination – Wall ball toss – describe Test for reaction time – ruler drop – describe Test for Flexibility – sit and reach – describe.