FITNESS TRAINING. List 5 safety points to consider when training:

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1 FITNESS TRAINING Training and Safety List 5 safety points to consider when training: Before any training programme is undertaken, the athlete should use standardised fitness tests to assess their current level of fitness. Define - standardised fitness test: Multi Stage Fitness test measures: Sergeant Jump test measures: Standing Broad Jump test measures: Sit and Reach test measures: 30m Sprint test measures: Coopers test measures: TEST Multi Stage Fitness test Sergeant Jump test Standing Broad Jump test Sit and Reach test 30m Sprint test Cooper test (12min run) MY RESULT

2 CIRCUIT TRAINING Circuit training consists of Each station should work a different. The order of stations is important so that 2 consecutive stations do not work the same. The circuit can be overloaded using the FITT principle. F I T T The type of training is circuit training. It can be overloaded by using the FIT principles. Name 3 more ways that you could overload your circuit training session: Circuit training is a good form of training because: The disadvantages of circuit training are:

3 Complete the following table for a fitness circuit of your choice (diagrams and explanations). In the last 3 boxes, think of alternative apparatus that you could use to enhance your circuit. Station Bench Description Dumbells Step Bike / Cones Fitball Mat Dumbells Step Cones / Mini- Hurdles Bench Mat Step 1: 2: 3:

4 FITNESS TRAINING TYPES Types of training: Circuit: Continuous: Fartlek: Interval: Cross: CONTINUOUS TRAINING 1: The activity that I will perform for my continuous training session is:. 2: My maximum heart rate (Max HR) if I work flat out can be calculated as approximately = 3: For my continuous training session to be effective, I will work between % and % of my Max HR. This means that my target HR zone will be between bpm and bpm. 4: I can overload my continuous training session by using the FIT principles. Give examples below. F I T

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11 GCSE PE FITNESS An attitude can be positive, negative or zero. Using a sporting example, fill in the blanks. 1: I have a positive attitude towards 2: I have a negative attitude towards 3: I have zero attitude towards Think of the types of questions that I would need to ask to find out about attitudes towards exercise and put them in the box below: KNOWLEDGE Question: Answer: BEHAVIOUR Question: Answer: EMOTIONS Question: Answer: To Change a negative attitude into a positive attitude I could: 1: Give the subject knowledge about the benefits of exercise: eg: 2: Make the exercise more enjoyable by: 3: Make exercise more accessible to them by: Homework: Design a questionnaire aimed at Yr 7 students to discover what their attitude is towards physical activity.

12 SAMPLE QUESTIONNAIRE SPORT: D.O.B. / / AGE: GENDER: Before commencing an exercise programme, an individuals current health status needs to be established. Medical advice may be required to determine the type of activity which will be most suitable. Tick the relevant boxes below: How often do you exercise? Once a week Twice a week 3 or more times per week Once every 2-3 weeks Monthly Rarely How long do you normally exercise for? Less than ½hr ½hr 1hr 1½hr Longer YES NO Does physical activity bring on chest pains? Do you feel dizzy during / after exercise? Do you suffer from Asthma? Do you suffer bleathlessness after only slight exertion? Do you have a bone / joint problem that could be aggravated by physical activity? If yes, explain further: Are you presently carrying any injury? If yes, explain further:

13 GCSE PE RECOVERY RATES 1: Recovery rate is a measure of 2: The quicker you recover, the you are. 3: Recovery rate can be measured by 4: It is important to have good fitness to help you to recover quickly. 5: This means that you can get a lot of to your muscles to clear. 6: When you are out of breath at the end of exercising this is called. 7: The factors that affect your cardiovascular fitness and hence your recovery rate are: R system C system The number of red blood cells Blood Vessels M system

14 BENEFITS OF REGULAR EXERCISE Physical Social Mental Health related fitness Skill related fitness

15 PERSONAL EXERCISE PROGRAMME AIMS Consider the precise purpose of the training programme. Is it activity related (directed towards improving tactical awareness)? Is it skill related (directed towards improving aspects of skill)? Is it fitness related (directed towards improving 1 or more fitness components)? Is it specific to you (body type / individual needs)? Your Goal: Your Strategy: How Long are you going to train for (number of weeks, sessions per week and minutes per session)? What exercise will you spend your most time on and why? For aerobic activities you should work within your training zone for minutes

16 FITNESS REQUIREMENTS FOR: Use your notes to explain what the demands of the activity are. Also explain what your strengths and weaknesses are and justify why you have chosen to do a certain type of training. Health related fitness FITNESS DEMANDS Skill related fitness PERSONAL STRENGTHS (from above) PERSONAL WEAKNESSS (should link to fitness coursework) I have chosen to do; Circuits, Step, Weight Training, Jogging, Swimming, Cycling because:

17 CICRUIT TRAINING EVALUATION 1: Were the stations appropriate (specific to your selected sport requirements)? 2: Did you have sufficient stations? 3: How did you decide how long you would work at each station? 4: Did you feel that you should have worked longer at each station? 5: Were the exercises safe? 6: Did you alternate muscle groups? 7: How many times would you perform the circuit in session 1, 2, 3? 8: Explain how you would apply the principles of Frequency, Intensity and Time in the next few sessions. 9: Could you adapt your circuit to include SKILLS for your chosen sport? FITNESS CIRCUIT SAFETY Set up circuit so that opposite pairs of muscles are worked No two stations that are next to each other should work muscles that are in the same area (eg: limb) of the body Stations spread out and not too close to apparatus, walls, furniture No spare equipment should be left lying on the floor in the circuit area Weights must be appropriate size (not too heavy, not too light) Check that the bike saddle is at correct height and fixed so that it will not move during exercise Wear suitable loose clothing Trainers should have substantial cushioning, support, good grip and laces tied No jewellery Long hair should be tied back Warm up with a pulse raiser and dynamic stretching Cool down with a gently walk/jog and stretches Work within target heart zone (60 80%)

18 CONTINUOUS TRAINING EVALUATION 1: Did you have any problems throughout the programme (ie: injury)? 2: Were there any problems with your 6 week training programme? If so, what were they? 3: How motivated were you throughout the programme? 4: How were you able to monitor any improvements or progress? 5: How did you overload your training methods? 6: What will be the focus of your next training programme? How will you account for progress? 7: Would you change any aspect of the two training methods? RUNNING CONTINUOUS TRAINING SAFETY Suitable clothing: Consider weather, time of year, seasonal adjustments Shoes: Support and cushioning, good grip, laces tied and appropriate for the terrain Warm up: Low, moderate pace aerobic activity followed by stretching Venue Track: do not run too close to the inside curb Forrest / Parkland: Watch for uneven ground, pot holes etc. School Playground / Field: Watch for obstructions Pace: Should be suitable to your level of fitness. Moderation should feature in training sessions and in the programme Cool Down: Light exercise, jog / walk then stretch