2L/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
3Recap HRF - Football Muscular Endurance It is important because… Muscular StrengthCardio-vascular EnduranceBody CompositionFlexibility
4Recap SRF - Football Agility It is important because… Balance CoordinationPowerReaction TimeSpeed
5PAR-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
6What 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?
7Fitness Testing Why do it? It is important to know the correct Provide ‘benchmark’ or starting pointCan set goals for training and measure improvementsIt is important toknow the correctProtocols for thesefitness tests
8Testing Cardio-vascular Fitness 12 Minute Cooper RunAlso tests muscular enduranceCan equate distance run to VO2 MaxAerobicCapacity
9Testing Muscular Strength Dynamometer Grip TestProtocolGrip as hard as you canTake 3 samples, record bestscore
10Testing FlexibilitySit and Reach test tests the suppleness of some leg musclesProtocolSit with legs straightMeasure how farbeyond your toes youcan reach
11Harvard 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 rateHow do we measure your pulse?
12Testing Agility Illinois Agility Run Run the course as fast as you can MalesAvg – 16.8 – 18.6 sec’sExcellent – Faster than15.9 sec
13Testing Balance Protocol Stand on one leg (on toes) with other foot on knee, and hands on hipsMale AVG – secExcellent – More then 50 sec’s
14Testing Power Sergeant Jump Test / Standing vertical jump test ProtocolReach as high as you can and markJump as high as you can and touch above the markBest of three attemptsStanding Broad JumpTwo footed jump from line
15Reaction Time Ruler Drop Test Protocol Meter stick held at 50cm mark, partner drops itOver 42cm – Excellent29-37cm – Good22-29cm – FairBelow 22cm - Poor
20Lesson intentions To know and understand the principles of training To be able to apply the principles to a training program
21Key words REST RECOVERY INDIVIDUL NEEDS / DIFFENRENCES PROGRESSIVE OVERLOADSPECIFICITYREVERSIBILITYF.I.T.T.FREQUENCYINTENSITYTYPETIME
22RecoveryRecovery: The time required to repair damage to the body caused by training or competition
23RestRest: The period of time allotted to recovery
24Rest and Recovery notes The human body will react to a hard training session by increasing its ability to cope with future punishing training sessionsThis is called adaptationMy Personal Exercise Program must allow time for recovery and adaptation
25Progressive OverloadGradually increasing the amount of overload so as to gain fitness without the risk of injuryOverload is training more than you normally do.Intensity of trainingTime
26Progressive Overload This does NOT mean training too much Example 1 2 34Bench Press40kg42.5kg45kg47.5kgSquat70kg75kg77.5kgBicep Curl12kg14kg15kg
27Specificity Matching training to the requirements of an activity. Each sport has different demands that must be met.
28Individual Needs / Differences Matching training to the requirements of an individualYour own training programme will be different from someone else's.
29Individual Needs / Differences Example – Professional athlete v BeginnersUse your white-board to note the differences between their training programs in the sport of your choice.
30Examples From the Class SPECIFICITYPROGRESSIVE OVERLOADRESTREVERSIBILITY100m Sprint
46Learning ObjectivesUnderstand and explain the importance of a warm up, main activity, and cool down in an exercise session
47How does a typical session go in your sport? What do you do? Discus in 2’s, Notes on the board
48Training Session - Structure Warm UpMain ActivityCool DownMust relate to RRRIPSFITT. For your activity, what are demands.48
49Why warm up?The purpose of a warm up is to prepare your body for exerciseTo Prevent InjuryTo Improve PerformanceRaise body temperatureTo Prepare PsychologicallyWhat Happens to body? Temp, heart, breathing rate increase.49
50What is included in a warm up? Cardiovascular Warm-upStretchingSpecific skills practiceIn Twos Get Examples from sports. Are they suitable?50
51Cardiovascular Warm-up StretchingSpecific skills practiceTake notes under these headings from p68-69What is included in this stage of the warm up?
52Main ActivityProvides 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 goalsSMART
53Cool Down Every session should finish with a cool down Gradually decreases the heart rate and body temperatureDisperses lactic acid (which helps to prevent stiffness and soreness in the muscles)
54WARM UPCOOL DOWNMAIN ACTIVITYWhat is involved at each stage?
55Homework Due next theory lesson Design a detailed warm up for your sportMust includeDescriptions of activityTime spent on each activityIntensity levelDue next theory lesson
57Homework Due next theory lesson Design a detailed warm up for your sportMust includeDescriptions of activityTime spent on each activityIntensity levelDue next theory lesson
58Starter – Name the Principles of Training RESTRECOVERYINDIVIDUL NEEDS / DIFFENRENCESPROGRESSIVE OVERLOADSPECIFICITYREVERSIBILITYF.I.T.T.FREQUENCYINTENSITYTYPETIME
59Objectives Weight Circuit Fartlek Continuous Cross Interval Know and describe the 6 methods of trainingKnow which sport each is most suited toUnderstand how they relate to the principles of trainingExplain how they can improve health and fitness
60Circuit TrainingInvolves a set of exercises set out so that you avoid exercising the same muscle groupsCarried out over a certain length of timeCan focus on specific sportCan be Aerobic OR Anaerobic
61Weight Training Uses progressive resistance Can increase the weight or the number of rep’s performed to achieve SPECIFIC goal
62Interval TrainingUsed in many different sport (individual and team sports)Periods of work followed by periods of rest62
63Fartlek Training Combination of fast and slow running Involves periods of work followed by periods of restResembles interval trainingPopular in games type sports.Fartlek means Speedplay in swedish63
64Continuous Training Improves C-V fitness Not suitable for sedentary or unfit individualsAppropriate for start or off-season, and for long distance sports people.64
65Cross TrainingUsed to break up monotony or TEDIUM/repetition of trainingDoesn’t really suit top athletes (Not very SPECIFIC, but good for general public)Injury prevention – road running,65
66Homework Due next theory lesson Plan an exercise session for your sport using a SUITABLE training method.Apply the principles of training where applicableMust includeDescriptions of activityMonitoring of intensity (data recorded)Due next theory lesson
69L/O’sTo be able to explain and identify the different thresholds of training
70Keywords Threshold Maximum Heart rate Resting Heart rate Recovery Rate Training Target Zone
71Starter Brainstorm in 2s Write down 4 facts about HEART RATE that you can think of
72Heart Rates Resting Heart Rate Maximum Heart Rate Your heart rate in Beats Per Minute (bpm) at rest.Maximum Heart RateThis is your heart rate in bpm during maximal exercise.220-age = Theoretical Maximum HR
73Tasks Calculate your maximum Heart Rate Demo of Polar Heart Rate monitorSittingStandingPress Ups
74Recovery RateThe amount of time it takes for your heart rate to return to it’s resting rate after exercise.HeartRateTimeRecovery Rate
75Cardiovascular Training To achieve overload you must train at between 60% and 80% of your Maximum Heart RateHR max = 220 – Age / measured heart rate at maximum CV effort
76Training Target Zone for Cardio vascular Training p77 in text book
77PEP – Week 3 You should be: Planning all sessions Showing progression Monitoring Data