1. 1.1.4 -Assessing Fitness Levels

2. L/O’s To know what is meant by PAR-Q
Be able to assess Health Related Fitness and Skill Related Fitness exercise using a number of tests

3. Recap HRF - Football Muscular Endurance It is important because…
Muscular Strength
Cardio-vascular Endurance
Body Composition
Flexibility

4. Recap SRF - Football Agility It is important because… Balance
Coordination
Power
Reaction Time
Speed

5. PAR-Q Physical Activity Readiness Questionnaire
Before starting exercise you must ensure you are ready to do so.
PAR-Q usually administered by doctor or exercise organisation

6. What might be PAR-Q Questions?
Do you have any medical conditions?
Do you experience chest pains?
Do you have high/low blood pressure?
Do you have diabetes?
Do you have asthma?
Have you contracted a virus (flu/cold) in recent weeks?
Is there any reason why you should not do physical activity?

7. Fitness Testing Why do it? It is important to know the correct
Provide ‘benchmark’ or starting point
Can set goals for training and measure improvements
It is important to
know the correct
Protocols for these
fitness tests

8. Testing Cardio-vascular Fitness
12 Minute Cooper Run
Also tests muscular endurance
Can equate distance run to VO2 Max
Aerobic
Capacity

9. Testing Muscular Strength
Dynamometer Grip Test
Protocol
Grip as hard as you can
Take 3 samples, record best
score

10. Testing Flexibility
Sit and Reach test tests the suppleness of some leg muscles
Protocol
Sit with legs straight
Measure how far
beyond your toes you
can reach

11. Harvard Step Test Step on and off every two seconds for 5 minutes
Measure your pulse 1,2 and 3 minutes after you’ve stopped to figure out your recovery rate
How do we measure your pulse?

12. Testing Agility Illinois Agility Run Run the course as fast as you can
Males
Avg – 16.8 – 18.6 sec’s
Excellent – Faster than
15.9 sec

13. Testing Balance Protocol
Stand on one leg (on toes) with other foot on knee, and hands on hips
Male AVG – sec
Excellent – More then 50 sec’s

14. Testing Power Sergeant Jump Test / Standing vertical jump test
Protocol
Reach as high as you can and mark
Jump as high as you can and touch above the mark
Best of three attempts
Standing Broad Jump
Two footed jump from line

15. Reaction Time Ruler Drop Test Protocol
Meter stick held at 50cm mark, partner drops it
Over 42cm – Excellent
29-37cm – Good
22-29cm – Fair
Below 22cm - Poor

16. Testing Speed
30m Sprint Test
Time to run 30m

17. Testing Coordination Juggling / Ball spot test
How long can you juggle for / Hit spot on wall (left to right hand)
Sport Specific

18. Recap: Testing Why bother? Which tests would you do for your sport?
What does PAR-Q stand for?

19. 1.1.4 - Principles of Training

20. Lesson intentions To know and understand the principles of training
To be able to apply the principles to a training program

21. Key words REST RECOVERY INDIVIDUL NEEDS / DIFFENRENCES
PROGRESSIVE OVERLOAD
SPECIFICITY
REVERSIBILITY
F.I.T.T.
FREQUENCY
INTENSITY
TYPE
TIME

22. Recovery
Recovery: The time required to repair damage to the body caused by training or competition

23. Rest
Rest: The period of time allotted to recovery

24. Rest and Recovery notes
The human body will react to a hard training session by increasing its ability to cope with future punishing training sessions
This is called adaptation
My Personal Exercise Program must allow time for recovery and adaptation

25. Progressive Overload
Gradually increasing the amount of overload so as to gain fitness without the risk of injury
Overload is training more than you normally do.
Intensity of training
Time

26. Progressive Overload This does NOT mean training too much Example 1 23 4
Bench Press
40kg
42.5kg
45kg
47.5kg
Squat
70kg
75kg
77.5kg
Bicep Curl
12kg
14kg
15kg

27. Specificity Matching training to the requirements of an activity.
Each sport has different demands that must be met.

28. Individual Needs / Differences
Matching training to the requirements of an individual
Your own training programme will be different from someone else's.

29. Individual Needs / Differences
Example – Professional athlete v Beginners
Use your white-board to note the differences between their training programs in the sport of your choice.

30. Examples From the Class
SPECIFICITY
PROGRESSIVE OVERLOAD
REST
REVERSIBILITY
100m Sprint

31. F.I.T.T.
Frequency
Intensity
Time
Type

32. Frequency
How often you train

33. Reversibility
Gradually losing fitness instead of progressing or remaining at the same level.

34. City of Glasgow Swim Team Training Times
Am Pm
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

35. Intensity
The intensity of a training session or programme.

36. Time
How long you train for

37. Type Weight Circuit Fartlek Continuous Cross Interval
Which methods you use to train and achieve your goals

38. Task How would you apply each of these
principles to training a 100m sprinter?
Homework

39. Any questions?

40. 1.1.4 Goal Setting

41. Lesson Objectives
Be able to understand and apply SMARTER goals to my PEP

42. What are goals?
What are your goals in your sport?
Are they appropriate?
How should goals be set?

43. pecific easurable chievable ealistic ime-bound SMART Goals S M A R T
p57 of new textbook M
easurable A
chievable R
ealistic T
ime-bound

44. TASK – Set yourself SMART goals for your PEP
pecific M
easurable A
chievable R
ealistic T
ime-bound

45. 1.1.4 The Exercise Session

46. Learning Objectives
Understand and explain the importance of a warm up, main activity, and cool down in an exercise session

47. How does a typical session go in your sport? What do you do?
Discus in 2’s, Notes on the board

48. Training Session - Structure
Warm Up
Main Activity
Cool Down
Must relate to RRRIPSFITT. For your activity, what are demands. 48

49. Why warm up?
The purpose of a warm up is to prepare your body for exercise
To Prevent Injury
To Improve Performance
Raise body temperature
To Prepare Psychologically
What Happens to body? Temp, heart, breathing rate increase. 49

50. What is included in a warm up?
Cardiovascular Warm-up
Stretching
Specific skills practice
In Twos Get Examples from sports. Are they suitable? 50

51. Cardiovascular Warm-up
Stretching
Specific skills practice
Take notes under these headings from p68-69
What is included in this stage of the warm up?

52. Main Activity
Provides main focus for session and usually uses one of the 6 methods of training (next lesson)
What are you aiming to work on in the session? – (HRF & SRF)
Should be related to your goals
SMART

53. Cool Down Every session should finish with a cool down
Gradually decreases the heart rate and body temperature
Disperses lactic acid (which helps to prevent stiffness and soreness in the muscles)

54. WARM UP
COOL DOWN
MAIN ACTIVITY
What is involved at each stage?

55. Homework Due next theory lesson
Design a detailed warm up for your sport
Must include
Descriptions of activity
Time spent on each activity
Intensity level
Due next theory lesson

56. Methods of Training

57. Homework Due next theory lesson
Design a detailed warm up for your sport
Must include
Descriptions of activity
Time spent on each activity
Intensity level
Due next theory lesson

58. Starter – Name the Principles of Training
REST
RECOVERY
INDIVIDUL NEEDS / DIFFENRENCES
PROGRESSIVE OVERLOAD
SPECIFICITY
REVERSIBILITY
F.I.T.T.
FREQUENCY
INTENSITY
TYPE
TIME

59. Objectives Weight Circuit Fartlek Continuous Cross Interval
Know and describe the 6 methods of training
Know which sport each is most suited to
Understand how they relate to the principles of training
Explain how they can improve health and fitness

60. Circuit Training
Involves a set of exercises set out so that you avoid exercising the same muscle groups
Carried out over a certain length of time
Can focus on specific sport
Can be Aerobic OR Anaerobic

61. Weight Training Uses progressive resistance
Can increase the weight or the number of rep’s performed to achieve SPECIFIC goal

62. Interval Training
Used in many different sport (individual and team sports)
Periods of work followed by periods of rest 62

63. Fartlek Training Combination of fast and slow running
Involves periods of work followed by periods of rest
Resembles interval training
Popular in games type sports.
Fartlek means Speedplay in swedish 63

64. Continuous Training Improves C-V fitness
Not suitable for sedentary or unfit individuals
Appropriate for start or off-season, and for long distance sports people. 64

65. Cross Training
Used to break up monotony or TEDIUM/repetition of training
Doesn’t really suit top athletes (Not very SPECIFIC, but good for general public)
Injury prevention – road running, 65

66. Homework Due next theory lesson
Plan an exercise session for your sport using a SUITABLE training method.
Apply the principles of training where applicable
Must include
Descriptions of activity
Monitoring of intensity (data recorded)
Due next theory lesson

67. Comparing and Monitoring Training

68. Thresholds of Training

69. L/O’s
To be able to explain and identify the different thresholds of training

70. Keywords Threshold Maximum Heart rate Resting Heart rate Recovery Rate
Training Target Zone

71. Starter Brainstorm in 2s
Write down 4 facts about HEART RATE that you can think of

72. Heart Rates Resting Heart Rate Maximum Heart Rate
Your heart rate in Beats Per Minute (bpm) at rest.
Maximum Heart Rate
This is your heart rate in bpm during maximal exercise.
220-age = Theoretical Maximum HR

73. Tasks Calculate your maximum Heart Rate
Demo of Polar Heart Rate monitor
Sitting
Standing
Press Ups

74. Recovery Rate
The amount of time it takes for your heart rate to return to it’s resting rate after exercise.
Heart
Rate
Time
Recovery Rate

75. Cardiovascular Training
To achieve overload you must train at between 60% and 80% of your Maximum Heart Rate
HR max = 220 – Age / measured heart rate at maximum CV effort

76. Training Target Zone for Cardio vascular Training
p77 in text book

77. PEP – Week 3 You should be: Planning all sessions Showing progression
Monitoring Data

78. QUESTION OF SPORT

79. Test of all year 10 work