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1.1.4 -Assessing Fitness Levels. L/Os To know what is meant by PAR-Q To know what is meant by PAR-Q Be able to assess Health Related Fitness and Skill.

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Presentation on theme: "1.1.4 -Assessing Fitness Levels. L/Os To know what is meant by PAR-Q To know what is meant by PAR-Q Be able to assess Health Related Fitness and Skill."— Presentation transcript:

1 Assessing Fitness Levels

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

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

4 Recap SRF - Football AgilityIt 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? 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 VO 2 Max

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 youve 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 secs 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 secs

14 Testing Power 1. 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 2. Standing Broad Jump Protocol 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 Principles of Training

20 Lesson intentions To know and understand the principles of training To know and understand the principles of training To be able to apply the principles to a training program 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. F FREQUENCY I INTENSITY T TYPE T 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 Gradually increasing the amount of overload so as to gain fitness without the risk of injury Overload is training more than you normally do. Overload is training more than you normally do. Time Intensity of training

26 Progressive Overload This does NOT mean training too much Example 1234 Bench Press 40kg42.5kg45kg47.5kg Squat70kg 75kg77.5kg Bicep Curl 12kg14kg 15kg

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

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

32 Frequency How often you train How often you train

33 Reversibility Gradually losing fitness instead of progressing or remaining at the same level. 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. The intensity of a training session or programme.

36 Time How long you train for How long you train for

37 Type Which methods you use to train and achieve your goals 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 p57 of new textbook

44 TASK – Set yourself SMART goals for your PEP pecific easurable chievable ealistic 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?

48 Training Session - Structure 1. Warm Up 2. Main Activity 3. Cool Down

49 Why warm up? The purpose of a warm up is to prepare your body for exercise The purpose of a warm up is to prepare your body for exercise 1. To Prevent Injury 2. To Improve Performance 3. Raise body temperature 4. To Prepare Psychologically

50 What is included in a warm up? 1. Cardiovascular Warm-up 2. Stretching 3. Specific skills practice

51 Take notes under these headings from p68-69 What is included in this stage of the warm up? 1. Cardiovascular Warm-up 2. Stretching 3. Specific skills practice

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

53 Cool Down Every session should finish with a cool down 1. Gradually decreases the heart rate and body temperature 2. Disperses lactic acid (which helps to prevent stiffness and soreness in the muscles)

54 What is involved at each stage?

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

56 Methods of Training

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

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

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

61 Weight Training Uses progressive resistance Uses progressive resistance Can increase the weight or the number of reps performed to achieve SPECIFIC goal Can increase the weight or the number of reps performed to achieve SPECIFIC goal

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

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

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

65 Cross Training Used to break up monotony or TEDIUM/repetition of training Used to break up monotony or TEDIUM/repetition of training Doesnt really suit top athletes (Not very SPECIFIC, but good for general public) Doesnt really suit top athletes (Not very SPECIFIC, but good for general public)

66 Homework 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)

67 Comparing and Monitoring Training

68 Thresholds of Training

69 L/Os To be able to explain and identify the different thresholds of training To be able to explain and identify the different thresholds of training

70 Keywords Threshold Threshold Maximum Heart rate Maximum Heart rate Resting Heart rate Resting Heart rate Recovery Rate Recovery Rate Training Target Zone 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 Resting Heart Rate Your heart rate in Beats Per Minute (bpm) at rest. Your heart rate in Beats Per Minute (bpm) at rest. Maximum Heart Rate Maximum Heart Rate This is your heart rate in bpm during maximal exercise. This is your heart rate in bpm during maximal exercise. 220-age = Theoretical Maximum HR 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 its resting rate after exercise. The amount of time it takes for your heart rate to return to its 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 RateTo 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 effortHR 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


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