ENDURANCE TRAINING. 1.- Continuous Training 2.- Discontinuous Training

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "ENDURANCE TRAINING. 1.- Continuous Training 2.- Discontinuous Training"

Transcription

1 ENDURANCE TRAINING 1.- Continuous Training 2.- Discontinuous Training

2 1.- Continuous Training Continuous training involves training for long periods where the intention is that your heart rate stays in your training zone a) Continuous running b) Fartlek

3 Continuous running involves running with moderate intensity with an extended duration without rest intervals.

4 Fartlek Training ( Speed play in Swedish) Involves running different speeds over different terrains for a long period of time (20-30 mins) changing the running pace

5

6 2.- Discontinuous training Involves intercalate periods of hard maximum effort with periods of rest. a) Interval training b) Circuit training

7 Interval Training Enables you to work at a high level of intensity followed by periods of rest.

8 Circuit Training Involves general exercises which alternate the demands made on the major muscle groups as you complete the circuit. Sit-Ups, Burpees, Press Ups, Step Ups, Tricep Dips.,,,

9 WARM UP A warm-up is a set of exercises that we do for the express purpose of getting different parts of the body involved in a physical/sports activity to start working. We warm up before intense exertion to allow our organism to adapt to the physical exercise. In order for the physical activity to be beneficial, pleasurable and risk-free, we must prepare the different parts of our organism by progressively adapting them to the exertion through a process known as worm-up. Effects of warm-up. Cardiopulmonary system: Lungs: Our breathing gets faster, carrying more oxygen to the blood. Heart and blood vessels: When our heart rate increases, more blood moves around the body, bringing the muscles more oxygen, which is necessary for movement. Locomotor system: Muscles: Our temperature increases, which increases contraction speed, improving movement and decreasing the risk of injury. Joints: The temperature of the joints also increases, enabling us to move more flexibly and decreasing the risk of injury. All the above means that the body temperature rises. That is why this stage of the organism s adaption to physical exercise is known as warm-up. The warm-up also prepares us psychologically for the activity to come: It makes us more willing to move because we feel looser and more agile. It increases our motivation to do physical exercise, play games or complete. It improves our ability to concentrate on what we are doing, making our movements more precise and useful. A warm up can be described as the gentle and progressive activation of the entire organism to prepare for more intense exertion under favourable conditions and without risk of injury. The stages of the warm-up 1.- Start. We begin with a slow jog. This is known as continuous running and it is the best way to get our cardiopulmonary system to begin working. You will notice that your heart rate gradually begins to increase. 2.- Mobilizing the joints and stretching the muscles.

10 Mobilizing the joints means performing as many different gentle, repetitive movements with each joint as possible. We do the same thing with all the joints: knees, hips, spine, shoulders, elbows and wrists. Stretching our muscles means adopting body positions that lengthen the muscles, making them longer than they are when in their resting position. At rest, our muscles tend to shorten (like elastic bands when not stretched). When we exercise, our movements cause the muscles to stretch to their maximum in order to exert more strength, jump higher or throw farther (the elastic bands stretch as far as they can). After the warm-up, when we do more intense exercise, there is no risk of injuring our muscles when they stretch to their full length. 3.- Final activity. To finish, we can play more intense games such as tag, or do races in pairs, bringing our heart rate up to beats per minute. Factors to elaborate warm-ups. To develop a good warm-up, we must count on several factors such as: - Our age - Time of day. - Level of physical fitness. - Post traumatic areas. - Posterior physical activity. - Weather conditions Besides, there are some further characteristics that there should be included in a correct warm-up: - Complete (we must work all the parts of the body) - Progressive (keeping an order head to feet or viceversa). - Enough duration. - Miscellaneous (different exercises)

WEEK 1 DAY 1: THE STARTING OFF CIRCUIT. WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging.

WEEK 1 DAY 1: THE STARTING OFF CIRCUIT. WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging. DAY 1: THE STARTING OFF CIRCUIT WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging. THE CIRCUIT: Perform each exercise for the time stated- increase your speed and effort

More information

PHYSICAL CONDITION 1.PHYSICAL CAPACITIES

PHYSICAL CONDITION 1.PHYSICAL CAPACITIES PHYSICAL CONDITION 1.PHYSICAL CAPACITIES Our body works like a machine and can adapt itself to many different situations. To keep our body fit and in good working order, we have to practice physical activities

More information

KS4 Physical Education

KS4 Physical Education KS4 Physical Education Methods of Training These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created

More information

Louisiana State Police Training Academy

Louisiana State Police Training Academy Louisiana State Police Training Academy Pre- Hire Physical Training Recommendations Note: For your health and safety, we strongly recommend that you consult with your doctor prior to beginning any physical

More information

Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)

Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3) Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints

More information

COPD & Managing Your Disease at Home

COPD & Managing Your Disease at Home COPD & Managing Your Disease at Home Oxygen and Activity The importance of activity: Activity is important for everyone. When you have COPD your activity level may be low because breathing is difficult

More information

Health and Fitness You have no colds, flu, aches or pains, and you can run 1500m in six minutes. But does that mean you are healthy and fit?

Health and Fitness You have no colds, flu, aches or pains, and you can run 1500m in six minutes. But does that mean you are healthy and fit? PHYSICAL FITNESS Health and Fitness You have no colds, flu, aches or pains, and you can run 1500m in six minutes. But does that mean you are healthy and fit? What is health? Health does not mean the absence

More information

Concepts of Health and Fitness Physical Education Final Exam Review

Concepts of Health and Fitness Physical Education Final Exam Review Concepts of Health and Fitness Physical Education Final Exam Review Benefits of Exercise 1. Lowers resting heart rate 2. Releases daily stress 3. Reduces risk of heart disease 4. Improves circulation and

More information

COACH IN RUNNING FITNESS. The components of fitness

COACH IN RUNNING FITNESS. The components of fitness COACH IN RUNNING FITNESS The components of fitness CONTENTS CONTENTS The Components of Fitness 04 Developing Endurance 05 Repetition Training and Interval Training 08 Developing Event Specific Endurance

More information

Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right

Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right 1 Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right for you. You should be in good physical condition

More information

WARMING UP WARMING UP TARGETS WHY DO WE WARMING UP?

WARMING UP WARMING UP TARGETS WHY DO WE WARMING UP? WARMING UP AND COOL DOWN: WARMING UP Warming up is a set of exercises previously conducted before any physical activity or sports. First some general exercises targeting to the whole body and after them

More information

10 Week ADVANCED 5KM TRAINING PLAN

10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to

More information

Warm-Up and Stretching Exercises

Warm-Up and Stretching Exercises Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed

More information

WE COUNT. Students demonstrate the motor skills and movement patterns needed to perform a variety of physical activities.

WE COUNT. Students demonstrate the motor skills and movement patterns needed to perform a variety of physical activities. CALIFORNIA PHYSICAL EDUCATION STANDARDS KINDERGARTEN WE COUNT STANDARD 1 Students demonstrate the motor skills and movement patterns needed to perform a variety of physical activities. Movement Concepts

More information

EXAMPLES OF HYPERMOBILITY

EXAMPLES OF HYPERMOBILITY Overhead Transparency Master 10-A EXAMPLES OF HYPERMOBILITY Thumb can bend back to touch the forearm Elbow can bend back more than 10 Ability to touch floor with both palms while knees are straight CR

More information

Performance Enhancement. Cardiovascular/Respiratory Systems and Athletic Performance

Performance Enhancement. Cardiovascular/Respiratory Systems and Athletic Performance Performance Enhancement Cardiovascular/Respiratory Systems and Athletic Performance Functions of the Cardiovascular System Deliver oxygen & nutrients to body tissues Carry wastes from the cells Anatomy

More information

9/6/2012. Less risk of injury Fewer back & posture problems Function more efficiently

9/6/2012. Less risk of injury Fewer back & posture problems Function more efficiently Unit 4 Ability to use your joints fully through a wide range of motion Having long muscles that allow your joints to be free enough to allow adequate movement. People who are flexible are often involved

More information

Cardiorespiratory Physiology

Cardiorespiratory Physiology 5 Cardiorespiratory Training In this chapter you will learn about: Cardiorespiratory activities make up the bulk of the physical activities in Levels 1 and 2 of the Physical Activity Pyramid (Chapter 4,

More information

Racewalking Training Manual for Junior Athletes. Circuit training

Racewalking Training Manual for Junior Athletes. Circuit training Circuit training ü To augment the training program, weights and circuit training should be implemented on a regular basis. ü The building of Core Strength in racewalking is absolutely critical as Racewalking

More information

Focusing on the Fundamental Movement Skill of Landing in a Gymnastics lesson

Focusing on the Fundamental Movement Skill of Landing in a Gymnastics lesson Sample Lesson Plan Focusing on the Fundamental Movement Skill of Landing in a Gymnastics lesson Class Level Strand Strand Unit Curriculum Objectives 1 st 6 th Class Gymnastics Movement The child should

More information

DEVELOPING PHYSICAL CAPACITIES IV - STRENGTH MUSCLE TYPES

DEVELOPING PHYSICAL CAPACITIES IV - STRENGTH MUSCLE TYPES DEVELOPING PHYSICAL CAPACITIES IV - STRENGTH The muscular system is made up of around 650 muscles and account for around half of the weight of our body. The muscular system of the body is what allows humans

More information

LEVEL II DEVELOPING FITNESS PHYSIOLOGY. January 2010 Page 1

LEVEL II DEVELOPING FITNESS PHYSIOLOGY. January 2010 Page 1 DEVELOPING FITNESS January 2010 Page 1 Page 2 January 2010 DEVELOPING FITNESS There are many reasons why young hockey players should develop high levels of fitness; they will be less prone to injury; they

More information

OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Weeks 7-9 Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC

OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Weeks 7-9 Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC RESISTANCE This is weeks 7-9 of the 12 week training program. This portion of the program

More information

Science & Karate Training D R. W. D E X T E R S H I M 8 TH D A N I K D J U N E

Science & Karate Training D R. W. D E X T E R S H I M 8 TH D A N I K D J U N E Science & Karate Training D R. W. D E X T E R S H I M 8 TH D A N I K D J U N E 2 0 1 2 Learning A New Skill Three Stages of learning a New Skill: 1. Mental Stage The stage of mental understanding of the

More information

SMITH TRACK & FIELD EXERCISES. Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B

SMITH TRACK & FIELD EXERCISES. Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B SMITH TRACK & FIELD EXERCISES Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B Long 1200m (50m ea. Walk 50m btwn) Forward Jog Backward

More information

Paper Reference. Paper Reference(s) 1827/01 Edexcel GCSE Physical Education Paper 1. Friday 18 May 2007 Morning Time: 1 hour 45 minutes

Paper Reference. Paper Reference(s) 1827/01 Edexcel GCSE Physical Education Paper 1. Friday 18 May 2007 Morning Time: 1 hour 45 minutes Centre No. Candidate No. Paper Reference(s) 1827/01 Edexcel GCSE Physical Education Paper 1 Friday 18 May 2007 Morning Time: 1 hour 45 minutes Materials required for examination Nil Paper Reference 1 8

More information

THOSE ACHY, BREAKY JOINTS. How exercise affects mobility, agility and arthritis

THOSE ACHY, BREAKY JOINTS. How exercise affects mobility, agility and arthritis THOSE ACHY, BREAKY JOINTS How exercise affects mobility, agility and arthritis 210050400_02a It s well known that Americans do not get enough exercise. Sedentary lifestyles affect people of all ages, but

More information

Personal Fitness Plan

Personal Fitness Plan Personal Fitness Plan Name: Period 0 1 2 3 4 5 6 7 Date: When you complete this project, you will accomplish the following: Set specific short term and long term personal physical fitness goals. Identify

More information

Year 9 Options PE. Knowledge Book

Year 9 Options PE. Knowledge Book Year 9 Options PE Knowledge Book Topic 3 - Physical Training - Definitions and relationships between terms Grade 1-3 Grade 4-5 Grade 6-9 Curriculum Content Students will be expected to know and understand:

More information

CHAPTER 2: Muscular skeletal system - Biomechanics. Exam style questions - pages QUESTIONS AND ANSWERS. Answers

CHAPTER 2: Muscular skeletal system - Biomechanics. Exam style questions - pages QUESTIONS AND ANSWERS. Answers CHAPTER 2: Muscular skeletal system - Biomechanics Exam style questions - pages 32-35 1) A Level. Warm up is considered to be an essential element of a training programme. Explain how the muscular and

More information

Performance Enhancement. Strength Training

Performance Enhancement. Strength Training Performance Enhancement Strength Training Muscle Fiber type & Performance Slow twitch More efficient using oxygen to generate fuel for continuous extended muscle contractions Contract slowly, but continue

More information

Water. 1. Which of the following are macro-nutrients? A: Fibre, Fat, Protein B: Protein, Fat and. C: Vitamins, Minerals, and Fibre

Water. 1. Which of the following are macro-nutrients? A: Fibre, Fat, Protein B: Protein, Fat and. C: Vitamins, Minerals, and Fibre 10 Questions 1. Which of the following are macro-nutrients? A: Fibre, Fat, Protein B: Protein, Fat and Water C: Vitamins, Minerals, and Fibre D: Carbohydrate, Fat and Protein 2. What is the correct equation

More information

#TEAMIVANKA TRAINING PLAN

#TEAMIVANKA TRAINING PLAN JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to

More information

MENTOR METHOD OF TRAINING

MENTOR METHOD OF TRAINING MENTOR METHOD OF TRAINING When trying to improve performance on the field of play or on the court, whatever your sport, it is important that you understand where it all begins. For an athlete there are

More information

Why Walking and Aerobics Won t Get You as Healthy as You Think

Why Walking and Aerobics Won t Get You as Healthy as You Think Why Walking and Aerobics Won t Get You as Healthy as You Think By Dr. Mercola, Mercola.com June 15, 2010 Researchers compared aerobic fitness training to a pedometer-based walking program, measuring the

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Types of Flexibility. Types of Flexibility. What is Flexibility? What is Flexibility? Or rather a lack of it! 8/22/2012

Types of Flexibility. Types of Flexibility. What is Flexibility? What is Flexibility? Or rather a lack of it! 8/22/2012 Or rather a lack of it! Types of Flexibility Types of Flexibility STATIC FLEXIBILITY Slowly moving into a stretched position Holding the stretched position Sitting in the splits DYNAMIC FLEXIBILITY Involves

More information

Train Movements, Not Muscles. Functional Training Myths. Foundations of Human Movement. Functional Fitness Functional Training: Myths & Mystique

Train Movements, Not Muscles. Functional Training Myths. Foundations of Human Movement. Functional Fitness Functional Training: Myths & Mystique Functional Training: Myths & Mystique Functional Training: Train Movements, Not Muscles Specific joints and individual muscles were not designed to work in isolation and should not be trained in isolation.

More information

Elementary PE Kindergarten

Elementary PE Kindergarten Elementary PE Kindergarten SEMESTER 1 UNIT 1: YOUR FITNESS Section 1.1: Course Introduction Section 1.2: Get Moving Section 1.3: Your Fitness Level Section 1.4: Getting Better Learning Objectives Understand

More information

II Application of Mechanical Principles of Body Management 1 Understand and apply the movement concepts of body awareness, spatial awareness, effort q

II Application of Mechanical Principles of Body Management 1 Understand and apply the movement concepts of body awareness, spatial awareness, effort q I Mechanical Principles of Body management 1 Understand and apply the mechanical principles of equilibrium, force, leverage and motion inherent in body management skills (PE A 2) Exhibit an improved level

More information

TEACHER RESOURCE GUIDE

TEACHER RESOURCE GUIDE TM S Y S T E M SPIRIT CURRICULUM TEACHER RESOURCE GUIDE Unlock Your Inner Strength and Empower Ownership of Your Health. 2016 Interactive Health Technologies, LLC IHT s heart-cente CONTENTS Heart Rate

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

temperature, increase heart rate and breathing rate raising the athlete to their optimal level of preparedness for physical activity.

temperature, increase heart rate and breathing rate raising the athlete to their optimal level of preparedness for physical activity. Warm-Up & Cool-Down The warm-up and cool-down are both integral components of the ROAR session and must be completed before and after physical activity. The warmup is designed to prepare the body for the

More information

Fitness & Conditioning I Semester Pre-Test

Fitness & Conditioning I Semester Pre-Test Fitness & Conditioning I Semester Pre-Test 1. Health related components of fitness that determine ease of movement and how much energy you have are. a. Flexibility and aerobic endurance b. Aerobic endurance

More information

BASIC AND SPECIAL PHYSICAL PREPARATION OF TOP TABLE TENNIS PLAYERS

BASIC AND SPECIAL PHYSICAL PREPARATION OF TOP TABLE TENNIS PLAYERS BASIC AND SPECIAL PHYSICAL PREPARATION OF TOP TABLE TENNIS PLAYERS Prof. Zoran Djokic coach of Yugoslav National Team. Faculty of Physical Education and Sport University - Novi Sad - Yugoslavia 1 Introduction

More information

KS4 Physical Education

KS4 Physical Education KS4 Physical Education The Effects of Exercise These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities

More information

New Test Battery / Sequencing of Physical Fitness Assessments

New Test Battery / Sequencing of Physical Fitness Assessments New Test Battery / Sequencing of Physical Fitness Assessments The tests below incorporate specific physical tasks that perform job-like task simulations which an individual is likely to perform on the

More information

SAMPLE. Fitness What You Need To Know. 2. Benefits of Fitness. Permafold Topics. Fitness has four parts:

SAMPLE. Fitness What You Need To Know. 2. Benefits of Fitness. Permafold Topics. Fitness has four parts: 1. What Is Fitness? When you are fit, you are at a healthy body weight. You have energy. Exercise and a healthy diet are a regular part of your life. Fitness What You Need To Know Permafold Topics 1. What

More information

How does the lifestyle and training of a sportsperson such as Mo Farrah help improve their performance? Health, training and exercise.

How does the lifestyle and training of a sportsperson such as Mo Farrah help improve their performance? Health, training and exercise. How does the lifestyle and training of a sportsperson such as Mo Farrah help improve their performance? Health, training and exercise GCSE Physical Education To answer the big question you will need to

More information

18 Rotator Cuff Exercises For Every Day Shoulder Health

18 Rotator Cuff Exercises For Every Day Shoulder Health 18 Rotator Cuff Exercises For Every Day Shoulder Health Today is the most important day of your life... for your shoulder. You can systematically improve the strength, durability and health of your shoulder.

More information

VO2MAX TEST.

VO2MAX TEST. AEROBIC CAPACITY Aerobic capacity refers to the maximum amount of oxygen that the body can utilize in an exercise session It is possible to improve aerobic capacity over time, and it is also possible to

More information

Cardio. Types of Cardio

Cardio. Types of Cardio Cardio How much cardio should you do? Are you doing too little or too much? Here are some answers to some of your frequently asked questions. Types of Cardio Intervals Although they are intense and can

More information

DES MOINES REGIONAL POLICE ACADEMY COOPER ASSESSMENT PREPARATION GUIDE

DES MOINES REGIONAL POLICE ACADEMY COOPER ASSESSMENT PREPARATION GUIDE DES MOINES REGIONAL POLICE ACADEMY COOPER ASSESSMENT PREPARATION GUIDE The Cooper Assessment uses a battery of tests to identify an individual s ability to perform functions associated with law enforcement

More information

TRAINING FOR EXPLOSIVE POWER

TRAINING FOR EXPLOSIVE POWER TRAINING FOR EXPLOSIVE POWER How fast an athlete can generate power from a stand still. Short sprinters, offensive lineman in football and shot putters are examples of explosive athletes. An athlete s

More information

NATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH

NATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH NATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH The truth... Youth are not as active as they used to be, Decline

More information

TRAINING BALANCE WORKOUT 40 MINUTES

TRAINING BALANCE WORKOUT 40 MINUTES BALANCE WORKOUT 40 MINUTES INCREASE ON AND OFF SKATE BALANCE WHILE IMPROVING SKATING TECHNIQUE AND EFFICIENCY. ROLLERBLADE BALANCE WORKOUT 40 MINUTES SKILLS NEEDED BASIC SKATING POSITION, FORWARD STRIDE,

More information

I would like to be a Jog Leader because. Jog Leaders Training Course. Jog Leader Training. From today s course I want..?

I would like to be a Jog Leader because. Jog Leaders Training Course. Jog Leader Training. From today s course I want..? Jog Leaders Training Course A good leader can't get too far ahead of his followers. Franklin D. Roosevelt I would like to be a Jog Leader because. Scottish Athletics Ltd, 2013 Jog Leader Training On completion

More information

ENERGY SYSTEMS FITNESS COMPONENTS

ENERGY SYSTEMS FITNESS COMPONENTS ENERGY SYSTEMS & FITNESS COMPONENTS THE 10 COMPONENTS OF FITNESS Aerobic Capacity (stamina): This is the ability of your heart and lungs to deliver oxygen through your blood to your muscles, to produce

More information

BODYWEIGHT EXERCISE TRAINING BASICS

BODYWEIGHT EXERCISE TRAINING BASICS BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness

More information

BARATHEON BODY BUILDER

BARATHEON BODY BUILDER ZONE WORKOUTS BARATHEON BODY BUILDER ZONE 1 FREE WEIGHTS WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE BICEP CURLS Stand with your arms Use a 6-12 guide, if Repeat the movement Start by selecting

More information

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training: How should each feel? There are a number of different paces that you should aim to master which will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort Steady conversational,

More information

14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN

14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with

More information

SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE Indoor Superhero By: Dennis Heenan Copyright 2013 BodyFit Formula DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Marathon Training Program

Marathon Training Program Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 VO2 Max Repeats Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 110-120

More information

Physical fitness : ability of the body to respond to physical. Skill-related fitness : ability to perform specific leisure or sport

Physical fitness : ability of the body to respond to physical. Skill-related fitness : ability to perform specific leisure or sport Chapter 6: Fitness What Is Fitness? Physical fitness : ability of the body to respond to physical demands Skill-related fitness : ability to perform specific leisure or sport skills Health-related fitness:

More information

Game Shape FAST. total female hockey

Game Shape FAST. total female hockey total female hockey 2008 1 TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11

More information

Half Marathon Training Program

Half Marathon Training Program Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats rest day Easy Run 15 minute warm-up rest day Easy Run Easy Run

More information

12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE

12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE ABOUT THE WALK 12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE The Boston Marathon Jimmy Fund Walk presented by Hyundai raises the most money of any singleday walk in the nation and has raised more

More information

Badminton. Activities

Badminton. Activities Badminton Activities Badminton is an objective activity Badminton can be an individual (singles) or a team (doubles) activity Badminton is a directly competitive activity Badminton is decided by the first

More information

12 Week Do-it-Yourself Fitness Program

12 Week Do-it-Yourself Fitness Program 12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu December 2008 Do you have a goal to begin an exercise routine, but not sure

More information

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training: How should each run feel? There are a number of different paces that you should aim to master which will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort

More information

2016 Shaler Area Men s Soccer

2016 Shaler Area Men s Soccer 2016 Shaler Area Men s Soccer Welcome to Shaler Area Titan s Soccer! One of the key requirements of a good soccer team is conditioning and the key to any conditioning program is the ATHLETE. No matter

More information

Half Marathon Training Program

Half Marathon Training Program Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats rest day Easy Run 15 minute warm-up rest day Easy Run Easy Run 110-120 minutes

More information

Neck Rehabilitation programme for Rugby players.

Neck Rehabilitation programme for Rugby players. Neck Rehabilitation programme for Rugby players. The programme consists of two parts, first the Therapeutic Exercise Programme to improve biomechanical function and secondly the Rehabilitation programme

More information

Ladies Gaelic Football Association. Grab your Whistle Referee Tips. Physical

Ladies Gaelic Football Association. Grab your Whistle Referee Tips. Physical Ladies Gaelic Football Association Grab your Whistle Referee Tips Physical HP 1, Issue 1 Table of Contents Pg Physical Fitness 3 Training Regimes 4 Sample Fitness Requirements 5 Posi oning 6 2 Physical

More information

Overuse Injuries. Dr. John Greco 927 Franklin Street, Huntsville, AL /

Overuse Injuries. Dr. John Greco 927 Franklin Street, Huntsville, AL / Overuse Injuries There are basically two types of injuries: acute injuries and overuse injuries. Acute injuries are usually the result of a single, traumatic event. Common examples include wrist fractures,

More information

Core Conditioning 101

Core Conditioning 101 Core Conditioning 101 Welcome to the Training Amigo Core Conditioning 101. Our wellness team consisting of professional coaches and athletes, has seen ourselves and clients greatly improve their health,

More information

Stretching Exercises. Improve range of motion, coordination and joint flexibility

Stretching Exercises. Improve range of motion, coordination and joint flexibility Stretching Exercises Improve range of motion, coordination and joint flexibility The text and photographs contained on this diskette are copyrighted and registered with the United States Copyright Office

More information

Aging and Exercise 8/7/2014. Effects of Aging and Exercise

Aging and Exercise 8/7/2014. Effects of Aging and Exercise Aging and Exercise Dave Enzler Director of Recreation, Fitness and Wellness University of Southern Indiana Effects of Aging and Exercise Normal Changes Body Composition (muscle mass decreases, fat increases)

More information

1. Stretching and Restoring the Range of Motion in the Cervical Spine 2. Exercises to Strengthen the Neck

1. Stretching and Restoring the Range of Motion in the Cervical Spine 2. Exercises to Strengthen the Neck 1. Stretching and Restoring the Range of Motion in the Cervical Spine 2. Exercises to Strengthen the Neck 1) Stretching and Increasing Mobility Below you will find stretching exercises specifically for

More information

BEST U CREATED BY: HEALTHY U TEAM

BEST U CREATED BY: HEALTHY U TEAM BEST U CLASS TITLE: EXERCISE CORE CREATED BY: HEALTHY U TEAM Agenda Basic and benefits of physical activity Components of exercise Create an exercise plan SMART Goal Review What was a short-term goal from

More information

Marathon Runners and the Benefits of Pilates

Marathon Runners and the Benefits of Pilates Marathon Runners and the Benefits of Pilates Katie Burroughs CTTC January May 2014 South Pasadena, CA 1 ABSTRACT First-time marathon runners spend a few years preparing for a marathon. Conditioning and

More information

Sample Strength Activity Plan for Beginners

Sample Strength Activity Plan for Beginners Sample Strength Activity Plan for Beginners About Strength Exercise To do most of the following strength exercises, you need to lift or push weights (or your own body weight), and gradually increase the

More information

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much

More information

Job related fitness test for police recruitment

Job related fitness test for police recruitment Job related fitness test for police recruitment Policing has never been an easy job. As a police officer you will be required to handle a variety of situations involving physically challenging tasks. You

More information

REFEREES PHYSICAL TRAINING PLAN Preseason

REFEREES PHYSICAL TRAINING PLAN Preseason REFEREES PHYSICAL TRAINING PLAN Preseason 2017-2018 Forewords The purpose of this Physical Training Plan is to help you with your preparation in order to get there in the best shape as possible to the

More information

Learner resource 1b Heart Rate Investigation

Learner resource 1b Heart Rate Investigation Worksheet B AIMS OF THIS SESSION: 1. Learn how to take your own and someone else s radial pulse. 2. Investigate the short-term effects of exercise on heart rate. What is your pulse? The radial pulse is

More information

Exercise for Health Aging

Exercise for Health Aging Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different

More information

Taste of SPARK. Presented By: SPARK Trainer, BJ Williston

Taste of SPARK. Presented By: SPARK Trainer, BJ Williston Taste of SPARK Presented By: SPARK Trainer, BJ Williston ACTIVITY MINGLE, MINGLE Ready... 4 cones (for boundaries) Music and player (optional) Set... Create a medium (20X20 paces) activity area. ASAP GO!

More information

Physical Education Fundamentals

Physical Education Fundamentals Physical Education Fundamentals Mental/Goal Setting Recommended to do 60 minutes of moderate to vigorous activities per day! Discipline Mindset Prioritizing focusing on a goal vs doing something unproductive

More information

Chapter 12 Lesson 1 Benefits of Physical Activity

Chapter 12 Lesson 1 Benefits of Physical Activity Lesson 1 Benefits of Physical Activity Reteaching Activity I. Directions Physical activity benefits you in many ways. It has physical benefits, mental and emotional benefits, and social benefits. Fill

More information

Prairie State College Softball

Prairie State College Softball Prairie State College Softball Summer Conditioning Program 2015 Dear Players: Here is your strength and conditioning program for the summer. It has been designed to help you become physically prepared

More information

Muscular Strength and Endurance:

Muscular Strength and Endurance: PE 1- Assignment #5 6 1 Name: Per: Date: Teacher: STRESS BREAK Participating in physical activities that improve your self-esteem is a great way to deal with stress. The better you feel about yourself,

More information

KIWIDEX CIRCUITS AND CHALLENGE COURSES. Movement to Music. On 1 Feb 2012, SPARC changed its name to Sport NZ.

KIWIDEX CIRCUITS AND CHALLENGE COURSES. Movement to Music. On 1 Feb 2012, SPARC changed its name to Sport NZ. KIWIDEX CIRCUITS AND CHALLENGE COURSES 253 Movement to Music On 1 Feb 2012, SPARC changed its name to Sport NZ. www.sportnz.org.nz 254 Movement to Music Music provides a good atmosphere for physical activity

More information

Rotator Cuff and Shoulder Conditioning Program

Rotator Cuff and Shoulder Conditioning Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Learn the Ropes! By Buddy Lee Date Released : 28 Jun 2007

Learn the Ropes! By Buddy Lee Date Released : 28 Jun 2007 Page 1 of 6 close Learn the Ropes! By Buddy Lee Date Released : 28 Jun 2007 You ve probably avoided rope jumping as a form of exercise because you ve heard it was high impact and difficult to learn. But

More information

5K TRAINING PLAN. Seven Steps to Take You From Just Starting to Crushing Your Next 5k

5K TRAINING PLAN. Seven Steps to Take You From Just Starting to Crushing Your Next 5k 5K TRAINING PLAN Seven Steps to Take You From Just Starting to Crushing Your Next 5k TABLE OF CONTENTS 1... Welcome to Healthworks 5k Training Plan 3... Benefits of Your Weekly Training Sessions 5... The

More information