1.1.4 -assessing fitness levels. l/os to know what is meant by par-q to know what is meant by par-q...
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1.1.4 -Assessing Fitness 1.1.4 -Assessing Fitness LevelsLevels
L/O’sL/O’s
To know what is meant by PAR-QTo know what is meant by PAR-Q
Be able to assess Health Related Be able to assess Health Related Fitness and Skill Related Fitness Fitness and Skill Related Fitness exercise using a number of testsexercise using a number of tests
Recap
HRF - Football
Muscular Endurance It is important because…
Muscular Strength
Cardio-vascular Endurance
Body Composition
Flexibility
RecapSRF - Football
Agility It is important because…
Balance
Coordination
Power
Reaction Time
Speed
PAR-Q
Physical Activity Readiness Questionnaire
Before starting exercise you must ensure you are ready to do so.
PAR-Q usually administered by doctor or exercise organisation
What might be PAR-Q Questions?
Do you have any medical conditions? Do you experience chest pains? Do you have high/low blood
pressure? Do you have diabetes? Do you have asthma? Have you contracted a virus
(flu/cold) in recent weeks? Is there any reason why you should
not do physical activity?
Fitness Testing
Why do it? Provide ‘benchmark’ or starting point Can set goals for training and measure
improvements
It is important toknow the correctProtocols for these fitness tests
Testing Cardio-vascular Fitness
12 Minute Cooper Run Also tests muscular endurance Can equate distance run to VO2 Max
Testing Muscular Strength
Dynamometer Grip Test
Protocol Grip as hard as you can Take 3 samples, record best score
Testing Flexibility
Sit and Reach test tests the suppleness of some leg muscles
Protocol Sit with legs straight Measure how farbeyond your toes youcan reach
Harvard Step Test
Step on and off every two seconds for 5 minutes
Measure your pulse 1,2 and 3 minutes after you’ve stopped to figure out your recovery rate
How do we measure your pulse?
Testing Agility
Illinois Agility Run Run the course as fast as you can
Males Avg – 16.8 – 18.6 sec’s Excellent – Faster than15.9 sec
Testing Balance
Protocol Stand on one leg (on toes) with other
foot on knee, and hands on hips Male AVG – 31-40 sec Excellent – More then 50 sec’s
Testing Power1. Sergeant Jump Test / Standing
vertical jump testProtocol
Reach as high as you can and mark Jump as high as you can and touch
above the mark Best of three attempts
2. Standing Broad JumpProtocol Two footed jump from line
Reaction Time
Ruler Drop TestProtocol Meter stick held at 50cm mark,
partner drops it Over 42cm – Excellent 29-37cm – Good 22-29cm – Fair Below 22cm - Poor
Testing Speed
30m Sprint Test Time to run 30m
Testing Coordination
Juggling / Ball spot test How long can you juggle for / Hit
spot on wall (left to right hand)
Sport Specific
Recap: Testing
Why bother?
Which tests would you do for your sport?
What does PAR-Q stand for?
1.1.4 - Principles of Training1.1.4 - Principles of Training
Lesson intentions Lesson intentions
To know and understand the To know and understand the principles of trainingprinciples of training
To be able to apply the principles to To be able to apply the principles to a training programa training program
Key wordsKey words
RREST EST RRECOVERYECOVERYIINDIVIDUL NDIVIDUL
NEEDS / NEEDS / DIFFENRENCESDIFFENRENCES
PPROGRESSIVE ROGRESSIVE OVERLOADOVERLOAD
SSPECIFICITYPECIFICITYRREVERSIBILITYEVERSIBILITYFF.I.T.T..I.T.T.
FFREQUENCYIINTENSITYTTYPETTIME
RecoveryRecovery
Recovery: The time required to repair damage to the body caused by training or competition
RestRest Rest: The period of time allotted to
recovery
Rest and Recovery notes
The human body will react to a hard training session by increasing its ability to cope with future punishing training sessions
This is called adaptation
My Personal Exercise Program must allow time for recovery and adaptation
Progressive OverloadProgressive Overload
Gradually increasing the amount of Gradually increasing the amount of overload so as to gain fitness overload so as to gain fitness without the risk of injurywithout the risk of injury
Overload is training more than you Overload is training more than you normally do.normally do.
Time
Intensity of training
Progressive Overload
This does NOT mean training too much Example
1 2 3 4
Bench Press
40kg 42.5kg 45kg 47.5kg
Squat 70kg 70kg 75kg 77.5kg
Bicep Curl
12kg 14kg 14kg 15kg
SpecificitySpecificity Matching training to the Matching training to the
requirements of an activity. requirements of an activity. Each sport has different demands Each sport has different demands
that must be met.that must be met.
Individual Needs / Differences
Matching training to the requirements of an individual
Your own training programme will be different from someone else's.
Individual Needs / Differences
Example – Professional athlete v Beginners
Use your white-board to note the differences between their training programs in the sport of your choice.
Examples From the Class
SPECIFICITY PROGRESSIVE OVERLOAD REST REVERSIBILITY
F.I.T.T.F.I.T.T.
FFrequencyrequencyIIntensityntensityTTimeimeTTypeype
FrequencyFrequency
How often you How often you traintrain
ReversibilityReversibility
Gradually losing fitness instead of Gradually losing fitness instead of progressing or remaining at the same level.progressing or remaining at the same level.
City of Glasgow Swim Team Training Times
Am Pm Monday 5.30 - 7.30 5.00 - 7.00 Tuesday 5.30 - 7.30 5.00 - 7.00Wednesday 5.00 - 7.00 Thursday 5.30 - 7.30Friday 5.30 - 7.30 5.00 - 7.00 Saturday 6.00 - 9.00
IntensityIntensity The intensity of a training session or The intensity of a training session or
programme. programme.
TimeTime
How long you train forHow long you train for
TypeType
Which methods you use to Which methods you use to train and achieve your goalstrain and achieve your goals
TaskHow would you apply each of these principles to training a 100m
sprinter?
Homework
Any questions?Any questions?
1.1.4 Goal Setting
Lesson Objectives
Be able to understand and apply SMARTER goals to my PEP
What are goals?
What are your goals in your sport?
Are they appropriate?
How should goals be set?
pecific
easurable
chievable
ealistic
ime-bound
p57 of new textbook
TASK – Set yourself SMART goals for your PEP
pecific
easurable
chievable
ealistic
ime-bound
1.1.4 The Exercise Session
Learning Objectives
Understand and explain the importance of a warm up, main activity, and cool down in an exercise session
How does a typical session go in your sport? What do
you do?
Training Session - Training Session - StructureStructure
1.1. Warm UpWarm Up
2.2. Main ActivityMain Activity
3.3. Cool DownCool Down
Why warm up?Why warm up?
The purpose of a warm up is to The purpose of a warm up is to prepare your body for exerciseprepare your body for exercise
1.1. To Prevent InjuryTo Prevent Injury
2.2. To Improve PerformanceTo Improve Performance
3.3. Raise body temperatureRaise body temperature
4.4. To Prepare PsychologicallyTo Prepare Psychologically
What is included in a What is included in a warm up?warm up?
1.1. Cardiovascular Warm-upCardiovascular Warm-up
2.2. StretchingStretching
3.3. Specific skills practiceSpecific skills practice
Take notes under these headings from p68-69
What is included in this stage of the warm up?
1.1. Cardiovascular Warm-upCardiovascular Warm-up2.2. StretchingStretching3.3. Specific skills practiceSpecific skills practice
Main ActivityMain Activity
Provides main focus for session and Provides main focus for session and usually uses one of the 6 methods of usually uses one of the 6 methods of training (next lesson)training (next lesson)
What are you aiming to work on in What are you aiming to work on in the session? – (HRF & SRF)the session? – (HRF & SRF)
Should be related to your Should be related to your goalsgoals
Cool Down Every session should finish with
a cool down
1. Gradually decreases the heart rate and body temperature
2. Disperses lactic acid (which helps to prevent stiffness and soreness in the muscles)
What is involved at each stage?
Homework
Design a detailed warm up for your sport
Must include Descriptions of activity Time spent on each activity Intensity level
Methods of Training
Homework
Design a detailed warm up for your sport
Must include Descriptions of activity Time spent on each activity Intensity level
Starter – Name the Principles Starter – Name the Principles of Trainingof Training
RREST EST RRECOVERYECOVERY IINDIVIDUL NEEDS / NDIVIDUL NEEDS /
DIFFENRENCESDIFFENRENCESPPROGRESSIVE OVERLOADROGRESSIVE OVERLOADSSPECIFICITYPECIFICITYRREVERSIBILITYEVERSIBILITYFF.I.T.T..I.T.T.
FFREQUENCYIINTENSITYTTYPETTIME
Objectives
Know and describe the 6 methods of training
Know which sport each is most suited to
Understand how they relate to the principles of training
Explain how they can improve health and fitness
Circuit TrainingCircuit Training Involves a set of Involves a set of
exercises set out so exercises set out so that you avoid that you avoid exercising the same exercising the same muscle groupsmuscle groups
Carried out over a Carried out over a certain length of timecertain length of time
Can focus on specific Can focus on specific sportsport
Can be Can be AerobicAerobic OR OR AnaerobicAnaerobic
Weight TrainingWeight Training
Uses progressive Uses progressive resistanceresistance
Can increase the Can increase the weight or the weight or the number of rep’s number of rep’s performed to performed to achieve achieve SPECIFICSPECIFIC goal goal
Interval TrainingInterval Training
Used in many Used in many different sport different sport (individual and team (individual and team sports)sports)
Periods of work Periods of work followed by periods followed by periods of restof rest
Fartlek TrainingFartlek Training
Combination of fast and slow runningCombination of fast and slow running
Involves periods of work followed by Involves periods of work followed by periods of restperiods of rest
Resembles interval trainingResembles interval training
Popular in Popular in gamesgames type sports. type sports.
Continuous TrainingContinuous Training
Improves C-V fitnessImproves C-V fitness
Not suitable for Not suitable for sedentary or unfit sedentary or unfit individualsindividuals
Appropriate for start or Appropriate for start or off-season, and for long off-season, and for long distance sports people.distance sports people.
Cross TrainingCross Training
Used to break up monotony or Used to break up monotony or TEDIUMTEDIUM/repetition of training/repetition of training
Doesn’t really suit top athletes (Doesn’t really suit top athletes (Not Not veryvery SPECIFICSPECIFIC, but good for general , but good for general public)public)
Homework Plan an exercise session for your
sport using a SUITABLE training method.
Apply the principles of training where applicable
Must include Descriptions of activity Monitoring of intensity (data recorded)
Comparing and Monitoring Training
Thresholds of Training
L/O’sL/O’s
To be able to explain and identify the To be able to explain and identify the different different thresholds of trainingthresholds of training
KeywordsKeywords
ThresholdThreshold Maximum Heart rateMaximum Heart rate Resting Heart rateResting Heart rate Recovery RateRecovery Rate Training Target ZoneTraining Target Zone
StarterStarter
Brainstorm in 2s Write down 4 facts about
HEART RATE that you can think of
Heart RatesHeart Rates
Resting Heart RateResting Heart Rate Your heart rate in Beats Per Minute Your heart rate in Beats Per Minute
(bpm) at rest.(bpm) at rest.
Maximum Heart RateMaximum Heart Rate This is your heart rate in bpm This is your heart rate in bpm
during maximal exercise.during maximal exercise. 220-age = Theoretical Maximum HR220-age = Theoretical Maximum HR
Tasks
Calculate your maximum Heart Rate
Demo of Polar Heart Rate monitor Sitting Standing Press Ups
Recovery RateRecovery Rate
The amount of The amount of timetime it takes for your it takes for your heart rate heart rate to return to it’s resting to return to it’s resting rate afterrate after exercise. exercise.
HeartRate
Time
Recovery Rate
Cardiovascular TrainingCardiovascular Training
• To achieve overload To achieve overload you must train at you must train at between between 60% and 80%60% and 80% of your of your Maximum Heart Maximum Heart RateRate
• HR max = HR max = 220 – Age220 – Age / / measured heart rate at measured heart rate at maximum CV effortmaximum CV effort
Training Target Zone Training Target Zone for Cardio vascular Trainingfor Cardio vascular Training
p77 in text book
PEP – Week 3You should be:
Planning all sessionsShowing progressionMonitoring Data
QUESTION OF SPORT