Post on 18-Dec-2015
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Aspects of Fitness
PowerSpeedStrengthCardio-respiratory
EnduranceFlexibilityMuscle Endurance
Fitness Tests
Power
Strength
Speed
Cardio-Respiratory Endurance
Flexibility
Muscle Endurance
Standing Vertical Jump Test(legs)
Grip Dynameter Test
Time over a set distance eg 60m
Multistage Test
Sit & Reach Test
Maximum number of (Press Ups) in 30 seconds
Reasons for Fitness Tests
Identifies personal strengths and weaknesses in different aspects of fitness
Results can be compared to national norms to give you an idea of how fitness level compares to people of same age across country
Can use results before, during and after training to see if fitness levels are improving
Training Methods
Power
Strength
Speed
Cardio-Respiratory Endurance
Flexibility
Muscle Endurance
Weight Training (medium weight/medium reps)
Weight Training ( High weight/Low reps)
Pyramid Training
Varied Pace or Interval Training
Dynamic or Passive stretching
Circuit Training ( Low weight/High reps)
Power
Weight Training
Exercises Weight Reps/SetsChest Press 20kg 10 / 2
Leg Squats 20kg 10 / 2
Pull Down 20kg 10 / 2
Leg Extensions 20kg 10 / 2
Bicep Curls 20kg 10 /2
Strength
Weight Training
Exercises Weight Reps/Sets
Chest Press 30kg 4 / 2
Leg Squats 30kg 4 / 2
Pull Down 30kg 4 / 2
Leg Extensions 30kg 4 / 2
Bicep Curls 30kg 4 /2
Speed
Pyramid Training
5 x 20m
4 x 40m
3 x 60m
2 x 80m
1 x 100m
Cardio – Respiratory Endurance
Interval Training
2 sets of 6 x 200m Target Time = 50 secs
JOG
R
U
N
Flexibility
Static or Dynamic Stretches
Static Stretches are ones where you hold a position for at least 20 seconds eg hamstring stretch, quad stretch, groin stretch
Dynamic Stretches are ones where you have movement and perform for a set number of reps eg 10 arm circles, 10 leg lunges 10 high kicks
Muscle Endurance
Circuit Training
EXERCISES MUSCLE GROUP REPS / SETS
Press Ups Shoulders/Chest 20 / 2
Squat Thrusts Legs 20 /2
Sit Ups Abdominals 20 / 2
Step Ups Legs 20 / 2
Tricep Dips Arms 20 / 2
Principles of Training
Once you decide to improve an aspect of fitness you will be required to design a training programme.
In order for the training sessions to be effective you will need to apply the principles of training.
Principles of Training
SPORTIFA
Principles of Training
S pecificityP rogression / ProgressiveO verloadR eversibilityT imeI ntensityF requencyA daptation
Principles of Training
SPECIFICITY
Specificity means making your training :
I) specific to your needs
ii) suit your current level of fitness
iii) relevant to the activity or your role
iv) select correct type of exercises
Principles of Training
* PROGRESSIVE OVERLOAD
Progression is the changes you make to your training once your body shows signs of improving your fitness levels. Training can be adapted by varying frequency, intensity and duration of training
Principles of Training
OVERLOAD
Overload means making your body work harder than normal
Principles of Training
REVERSIBILITY
Reversibility means the changes that occur when you stop training. Fitness levels drop if you do not train regularly
Principles of Training
TIME
Time or Duration means how long you train
Principles of Training
INTENSITY
Intensity means how hard you train
Principles of Training
FREQUENCY
Frequency means how often you train. March
Mon Tues Wed Thurs Fri Sat Sun
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Principles of Training
ADAPTATION
Adaptation are changes that occur in your body as fitness levels increase