1. FITNESS AND TRAINING METHODS
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

2. ELEMENTS OF FITNESS
FLEXIBILITY
AGILITY
CARDIO
VASCULAR
ENDURANCE
REACTION
TIME
SPEED
MUSCULAR
STRENGTH
POWER
FITNESS
Fitness is a blend of a number of physical qualities.
We need all these qualities to a greater or lesser extent.
These could be qualified as the ingredients of fitness.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

3. CARDIO-VASCULAR ENDURANCE
Cardio-vascular endurance (cardio-respiratory endurance or aerobic endurance) is defined as: The ability of the heart, lungs and blood vessels to take up and transport oxygen to working muscles and CO2 back to the lungs, for long periods of time, or…. the ability of the body to produce energy in the presence of oxygen. Important, the by-product is CO2.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

4. MUSCLE STRENGTH Muscular strength is defined as:
The force that a muscle, or group of muscles can exert in one maximal movement.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

5. MUSCLE ENDURANCE Muscular endurance can be defined as :
The ability of a muscle or muscle group to contract repeatedly over a long period of time.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

6. FLEXIBILITY Flexibility is defined as:
The ability of a joint to move through its full range of motion.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

7. SPEED Speed can be defined as: Swiftness in moving.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

8. POWER Power is defined as:
The ability to generate a huge amount of force, quickly.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

9. AGILITY Agility is defined as: The ability to
co-ordinate precise movements, quickly and repetitively.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

10. REACTION TIME
Reaction Time is defined as: The time taken for a reaction to occur once a stimulus has been received by the brain. The time it takes for a sprinter to react once the starters gun has fired.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

11. WE ALSO NEED TO CONSIDER…..
Anaerobic endurance
The ability to produce huge amounts of energy when it is required so quickly that the aerobic energy system can’t act swiftly enough to fill this need. (100 meter sprint)
The ability of the body to produce more energy, after the body has surpassed its ceiling for energy able to be produced aerobically, but still needs to find more. (800 meter race)
Anaerobically (without oxygen)
By-product is Lactic Acid
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

12. ACTIVITY STRENGTH MUSCULAR ENDURANCE SPEED FLEXIBILITY C-V ENDURANCE
TENNIS
WEIGHTS
JOGGING
CRICKET
GOLF
SOCCER
NETBALL
SWIMMING
BASKETBALL
RUGBY
VOLLEYBALL
GYMNASTICS
TOUCH
SIMPLE VERSION. PUPILS HAVE TO DECIDE WHAT TWO ELEMENTS OF FITNESS ARE MOST IMPORTANT FOR EACH ACTIVITY. REMIND THEM THAT EACH ACTIVITY REALISTICALLY NEEDS ALL ELEMENTS. THEY MAY DECIDE ON OTHER ELEMENTS. THIS SHOULD LEAD TO MANY DISCUSSION POINTS
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

13. TRAINING METHODS
Now that we are able to look at certain sports and identify what specific fitness needs are required, we need to look at how to use specific training methods to train for specific elements of fitness required for different sport.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

14. TRAINING METHODS SOME METHODS WE WILL LOOK AT RESISTANCE OR WEIGHT
INTERVAL
CIRCUIT
CONTINUOUS
PLYOMETRICS
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

15. CONTINUOUS TRAINING Continuous training is designed to improve:
1 C-V endurance
2 Local muscle endurance
Athletes should be working in a “CONTINUOUS TRAINING ZONE” where their heart rate stays between 70 to 85 % of their maximum predicted heart rate. Sessions should last for 30 minutes or longer and athletes should do 3 or more sessions a week.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

16. CONTINUOUS TRAINING The main types of continuous training are:
Running.
Cycling.
Swimming.
Aerobics.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

17. AGE PREDICTED TRAINING HEART RATE ZONE
This principle implies that the optimal cardio-respiratory training occurs in a zone lying between 70% and 85% of maximal heart rate.
This is known as training heart rate zone or THR zone.
Maximum heart rate (MHR) is calculated as 220-age.
Use this information to find your THR zone ?
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

18. AGE PREDICTED TRAINING HEART RATE ZONEHR
180
170
160
150
140
130
CALCULATIONS ON NEXT SLIDE….
120
110
100
AGE 15 20 25 30 35 40 45 50 55 60
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

19. FARTLEK TRAINING
Fartlek training is continuous training, but with irregular bursts of speed.
These sessions improve the anaerobic energy systems, by overloading the aerobic system.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

20. RESISTANCE TRAINING Also known as weight training.
During weight training, athletes perform a series of resistance exercises designed to develop the component they require in sports related muscles.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

21. WEIGHT TRAINING WHAT FITNESS COMPONENTS WILL WEIGHT TRAINING DEVELOP ?
MUSCLE STRENGTH.
MUSCLE ENDURANCE.
POWER.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

22. WEIGHT TRAINING
WHEN TAKING PART IN WEIGHT TRAINING, YOU SHOULD BEGIN WITH LIGHT WEIGHTS AND A GENERAL PROGRAMME.
ONCE YOU HAVE ESTABLISHED SOME BASIC TECHNIQUE AND STRENGTH, CHANGE THE PROGRAMME SO THAT IT IS MORE SPECIFIC TO THE MUSCLES REQUIRED IN YOUR SPORT AND IF POSSIBLE, MIMIC THE MOVEMENT PATTERNS OF THAT SPORT(FOR INSTANCE, THROWING ACTIONS OR LEG DRIVE ACTIONS).
YOU SHOULD ARRANGE YOUR PROGRAMME TO ENSURE THAT AGONISTIC AND ANTAGONISTIC MUSCLE GROUPS ARE WORKED IN THE SAME WORKOUT, SO THAT YOU DON’T GET AN IMBALANCE IN MUSCLE DEVELOPMENT AND RISK INJURY.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

23. TERMINOLOGY USED IN WEIGHT TRAINING.
REPETITION MAXIMUM—THE MAXIMUM AMOUNT OF WEIGHT THAT CAN BE LIFTED A CERTAIN AMOUNT OF TIMES.
REPETITIONS—THE NUMBER OF TIMES THAT A WEIGHT HAS TO BE LIFTED.
SETS—A GROUP OF REPETITIONS OF AN EXERCISE.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

24. BASIC WEIGHT TRAINING REGIMES
% OF REP
MAXIMUM
REPEITIONS
SETS
REST BETWEEN
STRENGTH
APPROX 90% 10
SLOW
CONTROLLED 3
2MINS
DEPENDS ON FITNESS LEVEL
POWER
APPROX 70%
8-10
FAST
EXPLOSIVE
3-4MINS DEPENDS ON FITNESS LEVEL
MUSCULAR ENDURANCE
APPROX 60%
15-25
QUICK
BREATHING
3-5
UNTIL FULLY
RECOVERED
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

25. CIRCUIT TRAINING
CIRCUIT TRAINING CONSISTS OF A SERIES OF EXERCISES ARRANGED IN ORDER AND DESIGNED TO DEVELOP GENERAL BODY FITNESS OR SPECIFIC SPORT-RELATED FITNESS AND SKILL.
IF DESIGNED CORRECTLY IT CAN DEVELOP:
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
AGILITY
POWER
AEROBIC ENDURANCE
SKILL
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

26. GENERAL CIRCUIT TYPES FIXED LOAD
YOU DO A SET NUMBER OF A CERTAIN EXERCISE BEFORE YOU CARRY ON TO THE NEXT EXERCISE.
INDIVIDUAL LOAD
YOU HAVE TO DO AS MANY OF AN EXERCISE AS POSSIBLE WITHIN A DESIGNATED TIME PERIOD.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

27. WHAT ACTIVITY MIGHT THIS
TYPICAL CIRCUIT
BALL PASS
AGAINST WALL
SHUTTLE RUN
BICEP CURLS
TRUNK
TWISTS
WHAT ACTIVITY MIGHT THIS
CIRCUIT BE FOR?
GYM
LAPS
BENCH
JUMPS
MEDICINE
BALL
PASSES
SHOOTING
PRACTICE
SKIPPING
SIT-UPS
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

28. ANY SUITABLE EXERCISE WILL DO. NO 2 MAJOR MUSCLE GROUPS SHOULD BE
IMPORTANT NOTE
ANY SUITABLE EXERCISE WILL DO.
NO 2 MAJOR MUSCLE GROUPS SHOULD BE
WORKED IN SUCCESSION.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

29. INTERVAL TRAINING
INTERVAL TRAINING INVOLVES ALTERNATING WORK FOLLOWED BY RECOVERY PERIODS.
INTERVAL TRAINING ALLOWS HIGH INTENSITY WORK TO BE PERFORMED WITHOUT THE FATIGUE ASSOCIATED WITH A CONTINUOUS HIGH INTENSITY WORKOUT.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

30. FOR EXAMPLE EQUAL WORK CAN BE GAINED FROM:
ONE CONTINUOUS 400M SPRINT IN 60 SECONDS (HIGH FATIGUE)
TEN REPITITIONS OF SPRINT OF 40M, EACH IN 6SECS, WITH A 30-SECOND RECOVERY INTERVAL (LOW FATIGUE)
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

31. FACTFILE:INTERVAL TRAINING
INTERVAL TRAINING CAN HELP ATHLETES IMPROVE BOTH ANAEROBIC AND AEROBIC FITNESS.
TO DEVELOP ANAEROBIC FITNESS, AN ATHLETE WOULD WORK VERY INTENSELY-RUNNING, SWIMMING, CYCLING OR ROWING VERY FAST-POSSIBLY ABOVE RACE PACE, BEFORE RESTING FOR A MODERATELY LONG PERIOD, THEN REPEATING THE EXERCISE A NUMBER OF TIMES, FOR EXAMPLE 10X30SECS, WITH 90SECS REST….THIS IS PROVEN TO DEVELOP ANAEROBIC ENDURANCE.
IT IS ALSO POSSIBLE TO IMPROVE AEROBIC FITNESS THROUGH INTERVAL TRAINING. BY SETTING THE PACE AND INTENSITY OF ENDURANCE TRAINING CORRECTLY. AN ATHLETE CAN BE GIVEN A PROGRAMME WITH EQUAL WORK OR REST INTERVALS, FOR EXAMPLE 1 MINUTE AT MAXIMUM INTENSITY FOLLOWED BY 1 MINUTES REST WHICH TARGETS AEROBIC FITNESS.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

32. STOP COMPLAINING ABOUT THE AMOUNT OF WRITING
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

33. “QUOTE”
“FOR A PLAYER ON A MIXED TRAINING PROGRAMME WHERE THEY HAVE TO WORK ON STRENGTH, ENDURANCE AND SPEED-LIKE A RUGBY OR NETBALL PLAYER-DURING INTERVAL WORKOUTS,THEY CAN EFFECTIVELY IMPROVE THEIR ENDURANCE IN ONE OR TWO WORKOUTS A WEEK. ALSO IT MAY BE MORE COMPATIBLE WITH THEIR TRAINING PROGRAMME BECAUSE IT REMOVES THE NEED FOR TIME CONSUMING RUNS OR LONG CYCLES”
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

34. PLYOMETRICS
PLYOMETRICS REFER TO EXERCISES THAT ENABLE A MUSCLE TO REACH MAXIMAL STRENGTH IN AS SHORT A TIME AS POSSIBLE.
PLYOMETRIC EXERCISES ARE IMPORTANT IN SPORTS REQUIRING HIGH LEVELS OF SPEED AND STRENGTH (POWER).
SPORTS WITH MOVEMENTS SUCH AS SPRINTING, JUMPING AND THROWING.
READ “SPORTS SPEED”-PROGRAMME FOR ATHLETES BY DINTIMAN/WARD/TELLEZ. WHITE BOOK ON SHELF-PAGES 122 ONWARDS……..GOOD EXAMPLES.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

35. HOW PLYOMETRIC TRAINING WORKS.
PLYOMETRICS TAKE A NUMBER OF DIFFERENT FORMS, ACTIVITY REVOLVES AROUND JUMPING, HOPPING AND BOUNDING MOVEMENTS FOR THE LOWER BODY AND SWINGING, THROWING AND CATCHING OBJECTS FOR THE UPPER BODY.
IT IS AN EXCELLENT METHOD FOR DEVELOPING BOTH STRENGTH AND POWER IN THE MUSCLES INVOLVED IN SPRINTING.
THE MAIN OBJECTIVE OF PLYOMETRIC TRAINING IS TO IMPROVE AN ATHLETE’S ABILITY TO GENERATE MAXIMUM FORCE IN THE SHORTEST TIME.
THIS OBJECTIVE IS ACCOMPLISHED BY FIRST LOADING OR COILING MUSCLES TO ACCUMULATE ENERGY BEFORE UNLOADING THIS ENERGY IN THE OPPOSITE DIRECTION.
IN OTHER WORDS, PLYOMETRIC EXERCISES INVOLVE POWERFUL MUSCULAR CONTRACTIONS IN RESPONSE TO THE RAPID, DYNAMIC LOADING (STRETCHING) OF THE INVOLVED MUSCLES.
READ “SPORTS SPEED”-PROGRAMME FOR ATHLETES BY DINTIMAN/WARD/TELLEZ. WHITE BOOK ON SHELF-PAGES 122 ONWARDS……..GOOD EXAMPLES.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

36. USEFUL INFO
Plyometrics are explosive movements designed to improve multi-directional quickness, agility, power and vertical jumping ability. Because of this, athletes must be well warmed up before undertaking a session of plyometric training as the risk of injury given the nature of the training, is very high. It is recommended the warm up follow a routine of low impact activities moving onto high impact activities and finishing with P.N.F. stretching.
HOMEWORK: what is P.N.F. stretching
Proprio-neuromuscular facilitation stretching ? Look this up on the net or in the library and wrote a definition in your books.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE

37. EXAMPLES
READ “SPORTS SPEED”-PROGRAMME FOR ATHLETES BY DINTIMAN/WARD/TELLEZ. WHITE BOOK ON SHELF-PAGES 122 ONWARDS……..GOOD EXAMPLES.
Thursday, September 20, 2018Thursday, September 20, 2018
AUTHOR- A.HOSE