Training. Methods. Passive. Active. Resistance drills. Hill Sprints. Flexibility. Training. Strength. Speed. Training. Training. Aerobic.

Size: px

Start display at page:

Download "Training. Methods. Passive. Active. Resistance drills. Hill Sprints. Flexibility. Training. Strength. Speed. Training. Training. Aerobic."

Henry Chapman
5 years ago
Views:

1 Active Passive PNF Static Stretching Ballistic Maximum Resistance drills Acceleration Sprints Flexibility Free Weights Endurance Elastic Hill Sprints Speed Methods Plyometric Hollow Sprints Aerobic Endurance Circuit Interval Fartlek Continuous

Flexibility Static Stretching Ballistic Stretching PNF This is when

There are 2 different types of static stretching: Active This is

This is when you make fast movements (bounces) to stretch your

The movements are seen as being specific to the movements you would

These types of stretches you have to be careful as it can cause you

This is known as Proprioceptive Neuromuscular Facilitation.

2 Flexibility Static Stretching Ballistic Stretching PNF This is when you stretch a muscle and hold it in one position. There are 2 different types of static stretching: Active This is where you use your own muscles to hold the stretch position. This is when you make fast movements (bounces) to stretch your muscles. The movements are seen as being specific to the movements you would do in your sport. These types of stretches you have to be careful as it can cause you to strain your muscles or make them sore. This is known as Proprioceptive Neuromuscular Facilitation. For this type of stretching you need either a partner of an object to help you do his type of stretching. PNF can be used to improve mobility, strength and flexibility. This can be used to help people recover from injuries PNF is performed in the following way: Passive This is where you use someone else or a piece of equipment to help you hold the stretch position.

Dumb Bells Free Weights Free weights are when you use weights that aren t attached to a machine. Free weights can help you to improve muscular strength and endurance.

There are two types of exercises with free weights: Core Exercises: These work muscles that make the spine and pelvis stable (squats) Assistance Exercises: These work muscles that

It is important that you change between upper body and lower body. Examples of Exercises. Reps, Sets & Resting Barbell Weight training focuses around the number of sets and reps.

Calf Raises Lunges Deltoid Raises The heaviest amount you can lift in one rep is called one repetition maximum (1RM).

Muscular Endurance: helps muscles to keep repeating the same movement. Elastic : helps muscles to do lots of movements straight after each other.

You can use different exercises one after another; each exercise is called a station. A circuit can vary between 6 10 stations.

3 Dumb Bells Free Weights Free weights are when you use weights that aren t attached to a machine. Free weights can help you to improve muscular strength and endurance. It is important that you have good technique or you can injure your muscles. There are two types of exercises with free weights: Core Exercises: These work muscles that make the spine and pelvis stable (squats) Assistance Exercises: These work muscles that are specific to a sport or exercise (Bicep curls) You should always do core exercises before assistance exercises. It is important that you change between upper body and lower body. Examples of Exercises. Reps, Sets & Resting Barbell Weight training focuses around the number of sets and reps. A rep is one specific movement or exercise. A set is the number of reps you do without a rest. It is important after each set that you have a rest period of 1 2 minutes. Calf Raises Lunges Deltoid Raises The heaviest amount you can lift in one rep is called one repetition maximum (1RM). Based on this you can work out your intensity as a percentage of 1RM. Maximum : helps to lift a large amount in one movement. Muscular Endurance: helps muscles to keep repeating the same movement. Elastic : helps muscles to do lots of movements straight after each other. Chest Presses Circuit Bench Presses This type of training develops muscular endurance, strength and power. You can use different exercises one after another; each exercise is called a station. A circuit can vary between 6 10 stations. It is important that the same muscles are not worked straight after each other. This stops the muscles getting tired. % 1RM Reps Maximum 90% 6 Endurance 50-60% 20 Elastic 75% 12 Plyometric This form of training develops explosive (sudden bursts) power and muscular strength. These exercises are specific to each sport. Within these exercises the performer uses maximal forces. It involves lengthening and quickly shortening the muscle. (jumping on to and off box tops, lunges, barrier hopping) It is used by sprinters or hurdlers, but also used by netball, volleyball and basketball players. You need to be careful as muscles can get sore.

Aerobic Endurance Continuous This form of training is where you keep doing the same type of exercise without having a rest. It needs to last for 30 minutes or longer, maintaining a steady pace.

4 Aerobic Endurance Continuous This form of training is where you keep doing the same type of exercise without having a rest. It needs to last for 30 minutes or longer, maintaining a steady pace. The intensity of this form of training is medium, so means you don t go too fast. Fartlek This involves the changing of intensity. There is no rest period within this training method. Fartlek can change to be made easy or hard to match fitness level. It can be used in lots of different activities, running, rowing, cycling. You can change the intensity by: Changing the speed running for a set time, followed by jogging and also walking. Changing the type or steepness of the ground running on a flat road, up a hill on grass or on a sandy beach. Changing weight you could exercise with weights, weighted backpack or pulling a resistance. Interval Interval training is when you train for a period of time and then rest or have a recovery period. During the training period you exercise hard for 30 seconds to 5 minutes. During the rest or recovery period you stand still, sit down, walk or jog. To allow development of aerobic endurance you need to: Decrease number of rest periods Increase the exercise intensity The work intensity should be about 60% of VO2 max. VO2 max Aerobic Endurance can be measured by VO2 max. VO2 max: the maximum amount of oxygen uptake. It is the largest amount of oxygen that the body can use every minute. It is measured in ml of oxygen per kg of body mass per minute (ml/kg/min) Intensity can be measure as a percentage of VO2 max. Circuit Circuit training is when you do one exercise after another in a set order. It normally consists of 6 10 stations. Circuit training can be used to improve aerobic endurance. This is very dependent on the type of exercises that you do. You can change the intensity within a circuit by varying: - The number of stations - The time you spend of each station - How long you rest for between stations - The number of circuits - The number of sessions of circuit training you do a week.

5 Speed Hollow Sprints Hollow sprints are when you do more than one sprint with a jog or walk in between. The walk/jog in between is called a hollow sprint, Example Sprint for 30 metres Walk/jog for 15 metres Sprint for 30 metres Interval You work for a period of time followed by rest or a recovery period (this can be standing still, walking or jogging). Interval training can be used for aerobic endurance but also to improve speed. To develop speed you work at a harder intensity but for a shorter time. The intensity needs to be as close to your maximum, this would mean almost working as fast as you can. Through this training method you would increase the number of rest or recovery periods. This means sprinting hard for short periods and then resting for longer period. Acceleration Sprints Through this training method you keep increasing the pace over a short distance. You would start by standing and then gradually build in to a jog, then stride and then sprint. In between each sprint you rest by jogging or walking. There are two ways you can make acceleration sprints harder: 1) Hill sprints running up hills while increasing the pace 2) Resistance sprints increasing the pace while being held back by a resistance (someone holding you back by an elastic band)

Guidance. Name and describe the 4 types of guidance Describe a motor skill

Guidance. Name and describe the 4 types of guidance Describe a motor skill Skill Guidance What components make up skill? Name and describe the 4 types of guidance Describe a motor skill Implications Explain how you would coach a closed skill and how you would coach an open skill