Download Preparation of the Body

Preparation of the Body
Lesson 5
Circuit Training

Includes a fixed circuit of set tasks or individual circuit
based on individual’s requirements
 Multi-station circuit. Stations could include specific or
general exercises (e.g. bench jumps, squat thrusts, and
sit ups)
 General exercises alternating between different muscle
areas.
 Planned circuit focusing on specific fitness development.
 Venue - Indoor or outdoor
 Benefits
 Develops both general and specific fitness
 Progressive overload achieved by carrying out the
programme more often (frequency), by increasing the
weight lifted or by decreasing rest intervals (intensity) or
by exercising for longer (duration).
Lesson Objectives

What are the 4 stages of a warm up?

Why is a warm up important?

Why do we warm down?

What are the principles of training?
Warming Up

There are 4 stages to a warm up.

The stages are:
1.
2.
3.
4.
Jogging/light running
Stretching
Skill-related practices
Mental Preparation
Jogging/light running
 Jogging
 It
will last a few minutes.
will raise your heart rate, blood flow to
muscles and body temperature
Stretching
 You
should complete a variety of static
and dynamic stretches.
 Stretching
injury.
improves flexibility and prevents
Skill-related Practices
 This
allows you to practice skills you may
use during your performance.
 In
badminton, you might rally with a
partner whilst playing a variety of shots.
Mental Preparation
 This
will help you prepare your mind for
the activity ahead by focusing on the parts
of your performance you are going to
improve or your game plan.
Warm Down
A
warm down involves light jogging and
stretching.
 This
gradually returns your heart rate to its
resting rate.
 This
prevents the build up of lactic acid
and the possibility of injury.
Principles of Training
Training Programme
Specificity
Progressive Overload
Frequency
Intensity
Duration
Specificity

Specificity is the first key principle of
training.

Training has to be specific to your needs:


It has to be specific to the activity.
It has to be specific to your existing levels of
fitness and ability.
Progressive Overload
 Progressive
overload is the second key
principle of training.
 You
progressively add to the demands of
your fitness programme as your body
adjusts to the benefits of you current
programme.
Progressive Overload

1.
2.
3.
Progressive overload can be achieved in
3 ways.
FREQUENCY
INTENSITY
DURATION
Frequency
 This
 To
is how often you train.
improve muscular endurance you
should train 3-4 times each week.
Intensity
 This
is how hard you train.
 Intensity
can be adapted by adjusting the
work-rest ratio.
 EXAMPLE:
moving from 30 seconds work
and 30 seconds rest in weeks 1 & 2 to 35
seconds work and 25 seconds rest in
weeks 3 &4
Duration
 This
is how long you train for.
 The
length of your training sessions can
be increased as your fitness improves.
 EXAMPLE:
lengthen sessions from 20
minutes to 30 minutes by adding in more
stations.
Reversibility
 If
you stop training your body will revert to
the condition it was in before you started
training.
Classroom Basketball
 When
you receive the ball you have to
mention something we have covered
during the lesson.
 If what you say is relevant then you pass
the ball to a classmate and then sit down.
 But if you say something that is not
relevant to today’s lesson then you have to
pass the ball on and wait for another go
before sitting down.
Homework

You will sit Outcome 1 of the NAB next week.

Use the candidate guide to focus your study.

You will have answered questions similar to
the NAB for homework so use the feedback
you have received to develop your answers.

Remember...you must get 60% to pass and if
you do not pass you cannot sit the final exam.