the fitness training unit The Personal Exercise Programme Unit 1.1.4 Applying Knowledge

testing and measuring students should be able to: Assess Personal Readiness (PAR-Q) Assess fitness levels for use in a PEP – Health Related Exercise Cooper’s 12 minute run test Hand grip strength test Sit and Reach flexibility test Harvard Step Test

1.1.4 Testing PAR-Q Testing – HRF Testing SRF Do the tests Know the protocol Know what you are testing Know if it is HRE or SRF

testing & measuring Next to each test – label what it is testing…

Harvard Step test

Hand grip strength test

Sit and reach

cooper test

testing & measuring

Illinois agility run

Standing Stork Test

3 ball juggle

30m sprint

Sergeant Jump

standing broad jump

long jump

Triple Jump

HIGH JUMP

to improve your performance you need to train You need to know the PRINCIPLES OF TRAINING & TRAINING METHODS & BE ABLE TO USE THEM

7 PRINCIPLES OF TRAINING Individual differences / needs FITT frequency intensity time type specificity progressive overload rest recovery reversibility

How do the Principles of training Work? How do I explain and apply the Principles of training? Follow this link HERE and answer the questions

explain through my pep How do they (Principles of training) fit into my 6-week PEP? Individual Needs: MY programme That’s why its called a PERSONAL Exercise Programme

explain through my pep FITT – Principle of Training Frequency – How many times each wee to train – 3 times minimum recommended Intensity – is how hard I will train

how can we increase the intensity?

Weight Training Here is a link to Brian Mac’s site Simple Sets? Pyramid Systems?

Exercise to Music

how can we increase the intensity? we can lift more weight – or we can do more sets or more reps exercise longer – or to higher tempo music more speed work – or longer hills – less rest shorter rests – more reps

Fartlek

interval training

explain through my pep Time – The amount of time I will need to spend with my heart rate in the target range / zone – 20 minutes recommended Type – The type or training method I will use eg Continuous, Interval, Circuit, Fartlek, Weight Training or exercise to Music (cross training)

progressive overload Progress Overload may also change over a period of time by gradually increasing the intensity eg. heavier – faster – steeper or training more often or for longer other ways to explain in an ANSWER…

question part a In order to improve aspects of her fitness Anneka is planning a PEP. She wants to improve her muscular endurance to help in her event. (1) Name 4 principles of training Anneka would apply in her PEP to improve her muscular endurance (4) marks

Candidate A – FAIL! 1. reaction time 2. coordination 3. agility 4 flexibility  these are HRE & Skill related fitness terms

Candidate B – FAIL! tedium and reversibility  Many candidates use the term tedium which in not recognised as a principle of training You don’t use reversibility to improve your muscular endurance/fitness!

Candidate C – Passed look back at slide 20 see here

question part b Referring to your answer in part A (2) Give an explanation of each principle – You may not use the FITT principle in your answer. (4) marks

Candidate C – Passed Individual Needs – She would make the training suitable for her current level of fitness – not for some other person

Candidate C – Passed Specificity– She would make her training suitable to improve her area of weakness, in this case her muscular endurance is what she concentrates on match the training to the needs of the sport

remember the following are NOT acceptable specify special specific it is Specificity

Candidate C – Passed Progressive Overload – She would make sure that over the course of the 6 week PEP, that she would gradually increase the time or intensity at which she trains – causing her body to adapt to more intense forces and to become stronger 1.92m

Candidate C – Passed Recovery & Rest This is actually 2 answers in ONE! She would build rest time into here PEP so that her body can repair the damage caused by training

7 PRINCIPLES OF TRAINING Individual differences / needs FITT frequency intensity time type specificity progressive overload rest recovery reversibility

methods of training

circuit training Differentiation stations? which sports? which exercises? which fitness and or skills? which muscles? which order? rest? examples – basketball badminton swimmng

circuit training – stations press ups – planks sit ups abdominals? squat thrusts etc etc

weight training strength / muscular / endurance which type? which muscle groups? which method of training? examples of methods of training see next slide – and answer the questions

weight training sprinters need power is power – when? marathon runners? which combination? A. muscular strength B. muscular endurance C. Heavy weights few repetitions D. Light weights many repetitions The gymnast needs power – WHEN?

interval training Periods of (hard) work = Working Heart Rate will be – Periods of rest to allow – Interval why? To improve – – means without oxygen Example = They experience – High Intensity High recovery speed Anaerobic 400m or 400m hurdles Oxygen debt

400m Hurdles – Dai Greene

continuous training run, walk, swim, row or cycle regular pace – jogging (swimming) slower – therefore lower working heart rate not so high recovery rate quicker back to RHR respiration means with oxygen distant events eg Intensity Aerobic Marathon

fartlek

Cross training