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

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

3. 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

4. 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!

5. 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)

6. 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

7. 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

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

9. 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…

10. 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

11. Effects on the muscles utilised

12. 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…

13. 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

14. 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