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 StrengthCardio-vascular EnduranceBody CompositionFlexibility
4 Recap SRF - Football Agility It is important because… Balance CoordinationPowerReaction TimeSpeed
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 pointCan set goals for training and measure improvementsIt is important toknow the correctProtocols for thesefitness tests
8 Testing Cardio-vascular Fitness 12 Minute Cooper RunAlso tests muscular enduranceCan equate distance run to VO2 MaxAerobicCapacity
9 Testing Muscular Strength Dynamometer Grip TestProtocolGrip as hard as you canTake 3 samples, record bestscore
10 Testing FlexibilitySit and Reach test tests the suppleness of some leg musclesProtocolSit with legs straightMeasure how farbeyond your toes youcan 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 rateHow do we measure your pulse?
12 Testing Agility Illinois Agility Run Run the course as fast as you can MalesAvg – 16.8 – 18.6 sec’sExcellent – Faster than15.9 sec
13 Testing Balance Protocol Stand on one leg (on toes) with other foot on knee, and hands on hipsMale AVG – secExcellent – More then 50 sec’s
14 Testing 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
15 Reaction Time Ruler Drop Test Protocol Meter stick held at 50cm mark, partner drops itOver 42cm – Excellent29-37cm – Good22-29cm – FairBelow 22cm - Poor
22 RecoveryRecovery: The time required to repair damage to the body caused by training or competition
23 RestRest: 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 sessionsThis is called adaptationMy Personal Exercise Program must allow time for recovery and adaptation
25 Progressive 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
26 Progressive Overload This does NOT mean training too much Example 1 2 34Bench Press40kg42.5kg45kg47.5kgSquat70kg75kg77.5kgBicep Curl12kg14kg15kg
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 individualYour own training programme will be different from someone else's.
29 Individual Needs / Differences Example – Professional athlete v BeginnersUse your white-board to note the differences between their training programs in the sport of your choice.
30 Examples From the Class SPECIFICITYPROGRESSIVE OVERLOADRESTREVERSIBILITY100m Sprint
46 Learning ObjectivesUnderstand 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 UpMain ActivityCool DownMust 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 exerciseTo Prevent InjuryTo Improve PerformanceRaise body temperatureTo Prepare PsychologicallyWhat Happens to body? Temp, heart, breathing rate increase.49
50 What is included in a warm up? Cardiovascular Warm-upStretchingSpecific skills practiceIn Twos Get Examples from sports. Are they suitable?50
51 Cardiovascular Warm-up StretchingSpecific skills practiceTake notes under these headings from p68-69What is included in this stage of the warm up?
52 Main 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
53 Cool 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)
54 WARM UPCOOL DOWNMAIN ACTIVITYWhat is involved at each stage?
55 Homework Due next theory lesson Design a detailed warm up for your sportMust includeDescriptions of activityTime spent on each activityIntensity levelDue next theory lesson
57 Homework Due next theory lesson Design a detailed warm up for your sportMust includeDescriptions of activityTime spent on each activityIntensity levelDue next theory lesson
58 Starter – Name the Principles of Training RESTRECOVERYINDIVIDUL NEEDS / DIFFENRENCESPROGRESSIVE OVERLOADSPECIFICITYREVERSIBILITYF.I.T.T.FREQUENCYINTENSITYTYPETIME
59 Objectives 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
60 Circuit 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
61 Weight Training Uses progressive resistance Can increase the weight or the number of rep’s performed to achieve SPECIFIC goal
62 Interval TrainingUsed in many different sport (individual and team sports)Periods of work followed by periods of rest62
63 Fartlek 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
64 Continuous Training Improves C-V fitness Not suitable for sedentary or unfit individualsAppropriate for start or off-season, and for long distance sports people.64
65 Cross 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
66 Homework 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
69 L/O’sTo 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 RateThis 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 monitorSittingStandingPress Ups
74 Recovery RateThe amount of time it takes for your heart rate to return to it’s resting rate after exercise.HeartRateTimeRecovery Rate
75 Cardiovascular 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
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