2. WARM UP AND WARM DOWN A WARM UP STARTS WITH LIGHT EXERCISE THEN STRETCHING TO: A WARM UP STARTS WITH LIGHT EXERCISE THEN STRETCHING TO: REDUCE THE RISK OF INJURY PREPARE THE MUSCLES FOR MORE DEMANDING EXERCISE INCREASE THE RANGE OF MOVEMENT A WARM DOWN IS LIKE A WARM UP AND GETS RID OF LACTIC ACID A WARM DOWN IS LIKE A WARM UP AND GETS RID OF LACTIC ACID -GRADUALLY REDUCES HEART RATE BACK TO NORMAL q. Why warm up?

3. ASPECTS OF FITNESS (PHYSICAL OR HEALTH-RELATED) CARDIO-RESPIRATORY ENDURANCE(STAMINA) CARDIO-RESPIRATORY ENDURANCE(STAMINA) SPEED SPEED STRENGTH STRENGTH POWER POWER FLEXIBILITY (SUPPLENESS) FLEXIBILITY (SUPPLENESS) MUSCULAR ENDURANCE MUSCULAR ENDURANCE SEE PAGE 19 THE 4 S’S SSSS t. pair an activity with each aspect

4. ASPECTS OF FITNESS (SKILL-RELATED) CO-ORDINATION CO-ORDINATION REACTION TIME REACTION TIME AGILITY AGILITY BALANCE BALANCE SEE PAGE 19 “CRAB” Pair an activity for each aspect

5. MENTAL FITNESS CONCENTRATION CONCENTRATION(REHEARSAL) CONTROL CONTROL CONFIDENCE CONFIDENCE COMMITMENT COMMITMENT(MOTIVATION) THE 4 C’S CCCC Choose 1: how is it important for golf? What is the arc of arousal?

6. DEFINITIONS Cardio-respiratory endurance Cardio-respiratory endurance is the ability of the whole body to work continuously. is the ability of the whole body to work continuously. Power Power is the combination of strength and speed. is the combination of strength and speed. WHAT ARE THE KEY WORDS?

7. DEFINITIONS Agility Agility is the ability to move the body quickly and in varying directions is the ability to move the body quickly and in varying directions Confidence Confidence is having self-belief to carry out tasks efficiently is having self-belief to carry out tasks efficiently WHAT ARE THE KEY WORDS?

8. FITNESS TESTS MEDICINE BALL THROW-(power in the arms) MEDICINE BALL THROW-(power in the arms) 10X5M SPRINT TEST-(speed/agility) 10X5M SPRINT TEST-(speed/agility) 20M PROGRESSIVE SHUTTLE RUN TEST-CRE 20M PROGRESSIVE SHUTTLE RUN TEST-CRE SHOULDER LIFT TEST-(flexibility) SHOULDER LIFT TEST-(flexibility) STANDING LONG JUMP-(power in the legs) STANDING LONG JUMP-(power in the legs) SIT AND REACH TEST (flex in the legs) SIT AND REACH TEST (flex in the legs) Pair a test with a method of training

9. METHODS OF FITNESS TRAINING WEIGHTS FOR STRENGTH WEIGHTS FOR STRENGTH CONTINUOUS FOR STAMINA CONTINUOUS FOR STAMINA CIRCUITS FOR MUSCULAR ENDURANCE CIRCUITS FOR MUSCULAR ENDURANCE INTERVAL FOR SPEED INTERVAL FOR SPEED Q. How would these help performance in an activity of your choice?

10. TRAINING WITHIN AN ACTIVITY How: This is when you train an aspect of fitness while improving skill at the same time How: This is when you train an aspect of fitness while improving skill at the same timeWhy: 1. It improves your skill level as well as fitness. 2. It is more motivational 3. It is a better use of time CHOOSE AN ACTIVITY: DESIGN A CIRCUIT TO IMPROVE SKILL AND FITNESS

11. PRINCIPLES OF TRAINING SPECIFICITY SPECIFICITY OVERLOAD(FIT) OVERLOAD(FIT) REST REST ADAPTATION ADAPTATION PROGRESSION PROGRESSION REVERSIBILITY REVERSIBILITY SEE PAGE 19 “SO RAPR” Give an example of how to apply FIT in weight training

12. Plyometrics Definition Training to improve power. It involves strong movements at speed where the muscle is stretched shortly before a powerful muscle contraction (e.g. jumping) Training to improve power. It involves strong movements at speed where the muscle is stretched shortly before a powerful muscle contraction (e.g. jumping) How would this training help your spike?

13. Fartlek Definition Training to improve cardio- respiratory endurance. It involves running at different speeds and terrains over a specific distance. Training to improve cardio- respiratory endurance. It involves running at different speeds and terrains over a specific distance. Write out an example of a fartlek course

14. Plyometrics programme Dumb bell squat jumps (legs) Dumb bell squat jumps (legs) Depth jumps Depth jumps Depth to box jumps (legs) Depth to box jumps (legs) Hurdle hops (legs) Hurdle hops (legs) 30 Second box drill (legs) 30 Second box drill (legs) Board jumps (legs) Board jumps (legs) Medicine ball side throws (arms) Medicine ball side throws (arms) Pull-over pass (arms) Pull-over pass (arms) Over head throw (arms) Over head throw (arms) Power drop (arms) Power drop (arms) Medicine ball slams (arms) Medicine ball slams (arms) (training load) reps 15 sets 3 rest 1 min How could you adapt the workload for more power endurance?

15. Cardio-respiratory programme FARTLEK 1. Course 1500M long (distance) 2. Variety of pace to include sprint, jog and walk 3. Variety of terrain-flat and steep. 4. Variety of intensity and heat rate (intensity) 5. Carry out 3 times a week (frequency)

16. AGILITY PROGRAMME T-drill T-drill Court corners Court corners Figure of eights Figure of eights Icky shuffle Icky shuffle Mini handle hops Mini handle hops 180 turn jump 180 turn jump Snake jump Snake jump Reverse shuffle Reverse shuffle Bunny jumps Bunny jumps Anti-clockwise hoop jumps Anti-clockwise hoop jumps (Training load) Reps 25 sets3 rest 1 min How could you progress the training load if you had adapted to the original?

17. BENEFITS OF GOOD STAMINA YOU CAN WORK HARDER FOR LONGER YOU CAN WORK HARDER FOR LONGER YOU CAN DO THE SAME AMOUNT OF WORK WITH LESS EFFORT YOU CAN DO THE SAME AMOUNT OF WORK WITH LESS EFFORT YOU RECOVER MORE QUICKLY YOU RECOVER MORE QUICKLY BIGGER LUNGS SO INCREASE IN OXYGEN UPTAKE BIGGER LUNGS SO INCREASE IN OXYGEN UPTAKE BIGGER HEART MEANS MORE BLOOD PUMPED AND LESS BEATS BIGGER HEART MEANS MORE BLOOD PUMPED AND LESS BEATS IMPROVED PERFORMANCE AS YOU CAN RUN FAST TO GET THE BALL AND YOU DO NOT WORK ANAEROBICALLY IMPROVED PERFORMANCE AS YOU CAN RUN FAST TO GET THE BALL AND YOU DO NOT WORK ANAEROBICALLY SEE PAGE 23-24 How would this help swimming performance in a race?

18. MONITORING HEART RATE Q. HOW CAN YOU MONITOR OTHER ASPECTS OF FITNESS?

19. Example of good stamina in football Allows you to support attack and get back to defend. Allows you to support attack and get back to defend. Allows you to continue to mark opponent through-out the game. Allows you to continue to mark opponent through-out the game. Allows you to get away from opponent in later stages of game Allows you to get away from opponent in later stages of game Allows you to overlap and get up and down flanks. Allows you to overlap and get up and down flanks. Give a different example for basketball

20. BENEFITS OF POWER Higher jump in legs allows you to hit a spike at a steeper and more difficult angle to defend Higher jump in legs allows you to hit a spike at a steeper and more difficult angle to defend A more powerful arm action allows you to penetrate the block or creates a difficult shot to return A more powerful arm action allows you to penetrate the block or creates a difficult shot to return Give an example for badminton

21. BENEFITS OF FLEXIBILITY DYNAMIC DYNAMIC STATIC STATIC

22. How to improve confidence 1. Visualisation- picturing making the shot 2. Positive self-talk- talk yourself make the shot 3. Set ACHIEVABLE GOALS The benefits of confidence Taking risks which might lead to success Taking risks which might lead to success Better accuracy Better accuracy Better technique Better technique Give an example for basketball