1. Preparation of the Body Lesson 5

2. Circuit Training  Includes a fixed circuit of set tasks or individual circuit based on individual’s requirements  Multi-station circuit. Stations could include specific or general exercises (e.g. bench jumps, squat thrusts, and sit ups)  General exercises alternating between different muscle areas.  Planned circuit focusing on specific fitness development.  Venue - Indoor or outdoor  Benefits Develops both general and specific fitness Develops both general and specific fitness Progressive overload achieved by carrying out the programme more often (frequency), by increasing the weight lifted or by decreasing rest intervals (intensity) or by exercising for longer (duration). Progressive overload achieved by carrying out the programme more often (frequency), by increasing the weight lifted or by decreasing rest intervals (intensity) or by exercising for longer (duration).

3. Lesson Objectives  What are the 4 stages of a warm up?  Why is a warm up important?  Why do we warm down?  What are the principles of training?

4. Warming Up  There are 4 stages to a warm up.  The stages are: 1. Jogging/light running 2. Stretching 3. Skill-related practices 4. Mental Preparation

5. Jogging/light running  Jogging will last a few minutes.  It will raise your heart rate, blood flow to muscles and body temperature

6. Stretching  You should complete a variety of static and dynamic stretches.  Stretching improves flexibility and prevents injury.

7. Skill-related Practices  This allows you to practice skills you may use during your performance.  In badminton, you might rally with a partner whilst playing a variety of shots.

8. Mental Preparation  This will help you prepare your mind for the activity ahead by focusing on the parts of your performance you are going to improve or your game plan.

9. Warm Down   A warm down involves light jogging and stretching.   This gradually returns your heart rate to its resting rate.   This prevents the build up of lactic acid and the possibility of injury.

10. Principles of Training Training ProgrammeSpecificityProgressive OverloadFrequencyIntensityDuration

11. Specificity  Specificity is the first key principle of training.  Training has to be specific to your needs: It has to be specific to the activity. It has to be specific to the activity. It has to be specific to your existing levels of fitness and ability. It has to be specific to your existing levels of fitness and ability.

12. Progressive Overload  Progressive overload is the second key principle of training.  You progressively add to the demands of your fitness programme as your body adjusts to the benefits of you current programme.

13. Progressive Overload  Progressive overload can be achieved in 3 ways. 1. FREQUENCY 2. INTENSITY 3. DURATION

14. Frequency  This is how often you train.  To improve muscular endurance you should train 3-4 times each week.

15. Intensity  This is how hard you train.  Intensity can be adapted by adjusting the work-rest ratio.  EXAMPLE: moving from 30 seconds work and 30 seconds rest in weeks 1 & 2 to 35 seconds work and 25 seconds rest in weeks 3 &4

16. Duration  This is how long you train for.  The length of your training sessions can be increased as your fitness improves.  EXAMPLE: lengthen sessions from 20 minutes to 30 minutes by adding in more stations.

17. Reversibility  If you stop training your body will revert to the condition it was in before you started training.

18. Classroom Basketball  When you receive the ball you have to mention something we have covered during the lesson.  If what you say is relevant then you pass the ball to a classmate and then sit down.  But if you say something that is not relevant to today’s lesson then you have to pass the ball on and wait for another go before sitting down.

19. Homework  You will sit Outcome 1 of the NAB next week.  Use the candidate guide to focus your study.  You will have answered questions similar to the NAB for homework so use the feedback you have received to develop your answers.  Remember...you must get 60% to pass and if you do not pass you cannot sit the final exam.