Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Physical Fitness 1. Body Composition 2. Aerobic Endurance 3. Muscular Strength 4. Speed 5. Flexibility 6. Muscular Endurance Skill - related Fitness 1. 2. 3. 4. 5. Agility Balance Co-ordination Power Reaction time Training Pyramid 60% - 85% Max HR x 0.60 =60% 0.85 = 85% 0.95 = 95 % Basic Principles Frequency – How often do you train? (How many times a week) Intensity – How hard do you train? (Heart rate/pyramid, BPM, BORG scale RPE) Time – How long you train for? (min. 30mins, 20 mins in your target zone) Type – What type of training method (e.g. free weights, circuit, interval…?) BORG Scale – Rating of Perceived Exertion (RPE) RPE x 10 = Heart rate bpm E.g Level 13 x 10 =130bpm Additional Principles of Training – SPORT with R&R after! Specificity – training matches the sport or the individual needs of athlete (Sport, Position, Component of fitness, Age, Gender) Progressive Overload – Make training gradually harder so body gradually improves and adapts (increase FREQUENCY/INTENSITY/TIME) Adaptation – Body adapts in response to training (gets stronger (hypertrophy) because of strength/endurance training etc.) Reversibility – Body will reverse back if training is stopped for a prolonged time (illness, injury, and motivation) VariaTion – Training must be varied to avoid boredom (use different TYPEs of training methods) Rest and Recovery –Allows adaptation to take place and to avoid injuries due to fatigue/tiredness (have rest days) Warm up - Pulse raiser, stretches, joint mobilisation Cool down – Pulse lowering, Static stretches, Developmental stretches (PNF), reduces soreness/aches Flexibility training Speed Training Strength, muscular endurance and power training 1. Free weights – Sets, reps, barbell, dumbbell 2. Circuit Training – stations 3. Plyometric – bouncing, throwing, jumping 1. Static Stretching – Active (you), Aerobic Endurance Training Passive (someone/thing else) 1. Continuous training – non-stop 30 mins 2. Ballistic Stretching – bouncing, slow, Component actions of Fitness test 2. Fartlek Training – ‘Speed play’, Advantages medium, fast/different terrain Fitness 3. PNF Stretching – stretch, hold, 3. Interval Training (long) – work, rest, work, tension, stretch further – injury link rest 1. Hollow Sprint - broken up by ‘hollow’ lower level work 2. Acceleration Sprints jogging to striding and finally to sprinting at maximum speed. 3. Interval Training (Short) – work, rest, work, rest Disadvantages Fitness tests over the page Body Mass Index (BMI) Body Composition Bioelectrical Impedance Analysis (BIA) BIA = electricity passed through body from WRIST to ANKLE. Measures the resistance from muscle and fat Sum of Skinfolds Use CALLIPERS to measure skin on the THIGH, TRICEPS, SUPRAILIAC (hip) for females. CHEST, ABDOMINAL, THIGH for males Add measurements together and use on the JACKSON-POLLOCK nomogram Multi Stage Fitness Test (MST/Bleep test) Aerobic Endurance Cones/Lines 20m apart, run inbetween to the sound of a beep. Gradually gets faster. Longer you can keep up the higher the level Forestry Step Test Step/ bench- 33cm for females and 40cm for males. Step up and down for 5 minutes to a metronome. (90bpm/22.5steps a min). Record pulse and compare to table Speed Muscular Endurance Agility Results can be misleading as muscles weighs more than fat Quick and gives instant results Can be repeated over time with no bad effects Needs expensive equipment Relies on performer to urinate 30 minutes before the test (reliability) No exercise 12 hrs before test, eat 4 hrs before, drink caffeine (validity of results) Provides accurate percentages of body fat Quick and easy Cheap Administered anywhere Can test a large group at once Tests to maximum effort Very cheap Norm data gives good indication of fitness Low cost (metronome is free on internet) Can be performed inside or outside Can test on your own Little equipment so cheap to run Simple to set up Done anywhere Simple and easy test Lots of normative data Completed anywhere Well known test Quick and easy to perform Published tables for data Quick and easy Little equipment Large groups at once Illinois Agility test Cheap and easy to conduct No specialist equipment Valid test for games players Cones set up as in the image, lie face down on the floor at the start, measure time to complete course in seconds Quick and easy to conduct Conducted most places Cheap 3 attempts, squeeze grip dynamometer measure result in Kg or KgW. Both feet against the sit and reach box, reach forward and measure result in centimetres Sit up and press up tests Count how many sit ups or press-ups completed in 1 minute Vertical Jump test Power 35m sprint test Sit and Reach test Flexibility Easy to carry out Quick to see results Sprint from one line/cone to another in a straight line over 35m. Record time and compare to normative data Grip dynamometer Strength Stand side on to wall reach up and mark/set the measure. Standing jump as high as possible touching wall. Measure between two marks Needs specialist equipment Problems with people revealing bare skin Assistant required Not suitable for elderly If outside, environment may affect Scores can be subjective Low motivated performers and invalid results Relies on strict rules on bleep People may struggle to keep with the stepping pace on metronome Unreliable results Benefit to taller people Human error when timing can affect results (wind) Assistant required to time Non slip surface essential Must be adjusted for hand size which may affect results Specialist equipment needed Measures lower back & hamstrings only Length of arms and legs affect results Variances of warm ups Arguments of correct technique can affect results Human error with timing can affect results Weather or surface (slip)conditions can affect results Also tests speed (10m sprints) Technique can affect result as need to jump and mark wall Assistant required Component of Fitness Training Method Static Stretching Flexibility training Active (on their own to apply extra force to lengthen ,muscles Passive – help of an object (e.g. wall) or partner Ballistic Stretching Involves fast, jerky movements such as bouncing, taking the joint past it’s normal range PNF (Proprioceptive Neuromuscular Facilitation) Extension of passive stretching, used a lot for rehabilitation from injury Circuit Training A set of ‘stations’ where you move from one exercise to another. The stations can vary to suit each sport, fitness level, age, gender etc. Circuits can be for general fitness, or specific to strength, power or/and endurance. Can increase the time at each station, intensity of work, reduce rest periods. All linking closely to the principle of progressive overload. Free Weights Using barbells, dumb-bells or fixed resistance weight machines. 1 or 2 sets of each exercise Strength, Endurance and Power Advantages Workload should be calculated using the 1RM (1 rep. max – heaviest weight you can lift in one rep.) then intensity of work linked to the training zone e.g. strength – low reps, high weight (6 x 90% 1RM) elastic strength – (12 x 75% 1RM) endurance – high reps, low weight (20 x 60% 1RM) Plyometrics Develops explosive power, known as jump training. Used widely in sports such as athletics, netball, basketball and volleyball. Involves quickly stretching and then shortening muscles repeatedly producing great amounts of force. Includes skipping, jumping, bounding, incline press ups, hopping Disadvantages Improving flexibility can reduce injuries Easy to carry out No/Low cost Limited improvements above and beyond the normal range of movement Improving flexibility can reduce injuries Replicates sports specific movement No/Low cost No partner needed Improving flexibility can reduce injuries Develops greater flexibility quickly No/Low cost Incorrect technique can lead to over stretching and muscle soreness Can lead to injury too if muscles are stretched too far Can be completed in a large group all at once Can be cheap Indoors/outdoors Limited equipment needed Match to fitness goals/sport specific Variety of stations (boredom) Link to specific component of fitness Quick way to improve muscle strength Targets specific muscle groups (specific sports) Effective to improve muscular endurance (high reps, low weight) Can be made sport specific Quick improvements in power can improve performance in specific sports Little cost involved No specialist equipment needed Indoors/outdoors Large groups Need experience to perform safely Assistant required Time to design and set up the circuit Time to demonstrate each station to performers If outside, environment may affect some stations Safe technique required on each station to avoid injury Careful planning needed to ensure safe technique Heavy weights need safe storage area Expensive May need a spotter Heavy weights not suitable for some groups (young, elderly) Incorrect weight use (not using progressive overload) can lead to soreness or injury Need a variety of weights for all needs Need to be experienced to train safely Can lead to joint/muscular injury Continuous Training Generally long, steady training within the aerobic training zone (60-85% 0f MHR). Moderate intensity for at least 30 mins (20 mins in the training zone) Fartlek Training Aerobic endurance Refers to Swedish ‘speed play’. Usually done outdoors and is continuous with no rest. Fartlek involves changing the speed (intensity) of the activity or terrain. Long Interval training Training with rest/recovery periods. Long interval improves aerobic endurance (60-85% of MHR). Varies work and rest periods. Hollow Sprints Series of sprints with ‘hollow’ periods of walking or jogging. E.g. sprint 20m, jog (or walk) 20m, sprint 20m etc Speed Acceleration Sprints Gradually increasing the speed from walking to striding to sprinting. Can vary to use hill sprints, resistance drills adding weight. Rest periods is walking back to the start point Short Interval Training Alternating work and rest (or recovery). For speed, training is short intervals, higher intensity, working in the anaerobic (85-95% MHR) or speed (95-100% MHR) training zone Little equipment (if any) needed Cheap Suitable for beginners (couch to 5k) Large groups (social aspect) Good to safely build endurance Good for recovery from injury Cheap, no specialist equipment Large groups Can overload training by adding a weight belt or weighted rucksack Adds variety to avoid boredom Cheap, large groups Fits well to individual needs – work at own specific intensity Easy to add more workload – progressive overload. Easy to make sport specific (swimming/football/basketball etc) Simple and easy to set up No specialist equipment needed Sport specific Repetition = boredom No special equipment needed, cheap Large groups Easy to use principle of progressive overload Good variety available Quick and easy to set up a session Cheap Sport specific (sprinting to football to netball) Easy to apply progressive overload (time, intensity etc) Repetition = boredom Repetition = boredom Beginners will tire (fatigue quickly) Too much work can lead to muscle soreness Training long distances (26.2 miles – marathon – 3-5 hours!) can be boring (monotonous) Risk of injury if running on hard surfaces Does not develop anaerobic system and tolerance to lactic acid Careful control of speed/intensity need to stay in the aerobic training zone Self-motivation important or performer can complete work at lower intensity Boredom due to repeating the same task over and over Careful planning needed to stay in the target training zone Please note – ALL training methods should have a warm up and cool down as standard Questions to think about: If you are to plan a safe personal exercise programme over a number of weeks, what would you need to consider? The sport, components of fitness you want to improve, the fitness goal (running a 5k in 25 mins), most suitable training method, variety of methods, current fitness levels, how to apply progressive overload, injuries etc etc