1. 1.1.4b Methods of training and assessing fitness Learning objectives To understand the components of an exercise session. To explain what the function of a warm up and cool down are.

2. Understanding the exercise session A training or exercise session should consist of: A warm up – prepare the body for work Main activity/session Cool down – to return the body to a resting state

3. 1) The Warm-Up Involving gentle jogging, running and sprinting. A number of exercises, which are carried out in order to stretch the major joints and muscles of the body. It should last at least 10 minutes and consist of: The Pulse raiser The stretch & flexibility phase

4. Reduces Injuries – Stretching the joints and muscles helps to reduce the chance of injury. Reasons for warming up? Increases Core Temperature – Gentle activity raises the body’s core temperature. Prepares the Mind – Undertaking the warm-up enables the sports person to focus and prepare mentally for the training session or competition. Gradually increases heart rate.

5. 2) A Skills Session Examples: Volley Service Forehand Backhand

6. A Match or Competition For example: Conditioned Game Match against another Team

7. The cool down is the final part of any session. It allows the body to slowly return back to normal. 3) The Cool Down The first part is gentle aerobic work. i.e. Gentle walking and jogging.

8. The second part is gentle stretching exercises of all the major joints and muscles of the body. 3) The Cool Down

9. 1) Reduces Soreness and Stiffness – Stretching helps prevent the joints and muscles becoming sore and stiff. Reasons for cooling down? 3) Removes Lactic Acid – Continuing gentle movement reduces the build up of lactic acid. 2) Stops blood pooling – keeps blood circulating and slowly returns

10. Personal exercise programme (PEP) All personal exercise programmes should be designed to improve a specific individual’s fitness or performance.

11. To be effective your PEP should be performed regularly over 6 weeks and should use the principles and methods of training discuss in this syllabus. TASK: What factors should you consider?

12. Individual needs Age and current level of health and fitness. Aims/Purpose The purpose of the PEP i.e. Rehabilitation or skill related Planning Plan and perform the programme Enjoyment What do you enjoy doing?

13. You should think about everything we have learnt so far....