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7/27/2019 fitness cycle.ppt
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Fitness Cycle
and Conditioning
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What is FitnessIt can be defined as the ability to keep one’s energy and
agility during vigorous activities.
OR
Combination of psychomotor skills in a balance form
while enabling an individual to perform effectively and
efficiently.
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Components of Fitness
What we will learn in this presentation:
agility
balance
coordination
power
reaction time
speed
nutrition
training
enduranceflexibility
How and why these elements of skill related fitness are important todifferent sports.
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Agility
Agility is the ability of theperformer to change the position oftheir body quickly, whilst keepingtheir entire body under control.
Agility is especially important insports like fencing and squash thatrequire quick and precisemovements.
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BalanceBalance is the ability of the performer to retain their centre of mass overtheir base of support.
Balance can be either:
What type of balance does agymnast need?
static – balancing while stationary: forexample, standing on one leg
or
dynamic – balancing while in motion, forexample: keeping your balance on a bikeas it goes round a corner.
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Static Dynamic
Do these activities involve static or dynamic balance?
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CoordinationCoordination is the ability of theperformer to move two or more bodyparts accurately and smoothly inresponse to stimuli from the senses.
Coordination allows you to producecomplex actions from a number ofsmaller movements.
For example, an effective tennis strokerequires coordinating footwork and arm
action.
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PowerPower is a combination of strength andspeed – it is the ability to do strengthperformances quickly.
power = strength × speed
Power is important in explosive events like
throwing and sprinting.
Power is vital to getting a good start in shortraces.
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Reaction Time
Reaction time (RT) is the elapsed timebetween the presentation of a sensorystimulus and the subsequent behaviouralresponse. Where the interval between the
reception of a stimulus and the initiation ofa response can be measured.
Performers receive stimulifrom the eyes, the ears and
kinesthetic sense. A goodathlete selects the mostimportant information andreacts to it. (RT) can only beimproved by training.
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Speed
Speed = Distance covered with respect to time
Speed is the rate at whichsomeone moves or travels fromone point to another.
It is a scalar quantity with aphysical attribute thatinvolves the rate of change ofits position.
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Nutrition is the ability of the body totake in and absorb nutrients therebynourishing the body.
It is also the study of food and its
components uses for growth andmaintenance nutriment (a source ofmaterials to nourish)
Nutrition
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Training: The physical conditioning ofthe body.
Sports training refers to specializedstrategies and methods of exercise, usedin various sports to develop athletes andprepare them for performing in sportingevents.
Training
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Endurance - is the ability of the body
to keep up an exercise or activitycontinually over a period of time without getting tired despite fatigue,stress, or other adverse conditions. Themore endurance someone has, thelonger they can swim, bike, run, or play
a sport before becoming tired.
Endurance
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Flexibility
Flexibility - The ability ofa joint to move through
its full range of motion(ROM)
This is the capability of being pliable. With flexibility you are capable of beingbent repeatedly without injury or damageto muscles.
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Questions
Consider your favourite sport.Identify examples of when you might require:
Agility
Balance
Coordination
Power
Reaction Time
Speed
TrainingNutrition
Endurance
Flexibility
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Principles of TrainingLongTerm
Planning
Adaptation
Variation Reversibility
ProgressiveOverload
Health&
Safety
Specificity
Principles
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Principles of Training Health & Safety
Athletes must warm-up efficiently for each training
session. Time must be allocated for this. A cool down is also very important
Specificity
Training has to be specific to you, your activity and to
your level of performance.
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Principles of Training Long Term Planning
It takes years to reach excellence! Plan stages of
training. Adaptation
Training will ‘adapt’ your body.
Variation Changing part(s) of your training programme will help
you not to become bored!
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Principles of Training Reversibility
After you stop training you lose your level of fitness. It
deteriorates. ‘If you don’t use it, you lose it’. Progressive Overload
Gradually making your training harder.
Train ⇨ Body adapts ⇨ Training becomes too easy ⇨
Train harder! This can be done by increasing the frequency ,intensity and/or duration of training.
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Periodization
This is a schedule plan of training of an athlete in which theathletic season is broken down into different phases. Theplanning process uses a systematic method of training that is sodesigned to smooth out an athlete’s preparation for the up-coming competition. There are two phases in periodization, in
which preparation is concerned. They are the GeneralPreparation Phase (GPP) and Specific Preparation Phase (SPP)
GPP: this is done by using exercises to get the athlete fullyconditioned for his or her event.
SPP: this is done by using specific exercises to enhance anathlete’s performance in his /her event (s).
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Science of
Periodization
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This is the division and distribution of load over aspecific period of time to achieve the best performance
of an athlete. There are three (3) main periods of
training. They are:
Preparation period
Competition period
Transitory period
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Preparation period-this period deals with the overallconditioning of the athlete in preparation for thecompetition ahead.
Competitive period- in this period the athlete shouldbe fully prepared for the competition
Transitory period-involves the athletes’ recovery fromcompeting and concentrates on active rest.
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Cycle Structure An athlete’s training plan is divided into four main cycle
structures. They are unit cycle, micro cycle, meso cycleand macro cycle.
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Unit Cycle- refers to the daily training plan
Micro cycle- this is the 7-21 days training plan
Meso cycle- this refers to the 3-6 weeks training plan
Macro cycle- this refers to the six months- four year
training plan
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Single PeriodizationMonths October November December January February March April May June July August September
Test
Compet i t ion
Mesos
weeks4 4 4 4 3 3 4 3 3 6 3 6 5
TP PP I PP II PP III CP I/1 AR CP I/2 TP
week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
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Double Periodization
Months October November December January February March April May June July August September
Weeks 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
TP PP I/1 PP I/2 PP I/3 CP I PP II/1 PP II/2 PP II/3 CP II/1 AR CP II/2 TP
Mesos
weeks3 3 6 4 4 3 5 4 6 3 6 5
Compet i t ion
Test
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Warm UpDuration 20
mins
Content :
ArticulationA- Skip
Windmill F/B
High Knees
Butt Kicks
Stretch
EXERCISES:Back Throws
Forward Throws
Chest Push
Lateral Throws*Jumps*
Standing Jump
Hop-hop Step
Frog JumpContin.
Total Rep 84
Cool Down
MONDAY MORNING
STRENGTH
Type: Explosive Int : Medium Vol : High Sets: 2 Reps 6 No-Pause Med - Ball throws 6kg
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Warm Up
Duration: 15
min.
Content:
Articulation
A- Skip
Windmill F/O
High Knees
Butt KicksStretch
SPEED
Type:
Maximum
Dist: 20 metres
Int : Medium
Vol : Medium
Sets 2 reps 4
Total Reps 160
Cool Down
MONDAY AFTERNOON
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Warm Up
Duration 25
mins
Content:Articulation
Butt Kicks
Bounding
B- Skip:
Stretch
STRENGTH
Type: Explosive
Int: 65%-70%-75%
Vol: HighSets: 2 reps 5
Pause: 3-5mins.
Cool Down
TUESDAY MORNING
EXERCISES :
SNATCH
171LBS- 184lbs-198lbs
BENCH PRESS
228lbs-246lbs-264lbsCLEAN
201lbs-217lbs-232lbs
SQUAT
286lbs-308lbs-330lbs
Total rep 40
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Warm Up
Duration: 20
min
Content:
ArticulationAB-Skip
Bounding
A-Skip
Stretching
CORDINATION/TECHNIQUE
Type: Explosive
Int: Medium
Vol: High
Sets 5 reps 10
TUESDAY AFTERNOON
EXCERCISES
Distance
Standing T - 42m
Full Turn - 48m
Weight Discus
Heavy 2.5kg
Normal 2kg
Total Reps 100
Cool Down
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Warm Up
Duration: 20
mins.
Content:
Articulation
Jumping JacksWindmill F/B
Bounding
Stretch
StrengthType: Explosive
Int: Medium
Vol: High
Sets 2 reps 5No Pause
Med - Balls Throws
EXERCISES:
Chest Push
Lateral Throws
Forward Throws
*Jumps*
Jump over Hurdles
Frog Jump continuous
Standing Triple Jumps
Total reps 70
Cool Down
WEDNESDAY MORNING
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Warm Up
Duration:
15 min.
Content:
ArticulationA- Skip
Windmill
High Knees
Butt KicksStretch
SPEED
Type:
Maximum
Distance:
30 m
Int: High
Vol: High
Set 1 reps 4
Total reps120
Cool Down
WEDNESDAY AFTERNOON
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Warm Up
Duration: 25
min.
Content:
ArticulationApart Together
Straight Leg
Bound
AB SkipStretch
Strength
Type:
Maximum
Int: 80%-
85%-90%Vol : High
Sets 3 reps 2
Pause 5 mins
EXCERCISES:
SNATCH
80lbs-211Lbs-
224lbs-237lbs
BENCH PRESS
281lbs-299lbs-
316lbs
SQUATS
352lbs-374lbs-
396lbs
Total 18 reps
Cool Down
THURSDAY MORNING
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Warm Up
Duration: 20
mins.
Content:
ArticulationButt Kicks
Stretch
Lateral Skip
Arm- F/BStretch
CORDINATION/
TECHNIQUE
Type : Explosive
Int : Medium
Vol : High
Sets 2 reps 8
EXCERCISES
Discus- Normal
Distance
Standing - 42m
Full Turn - 48m
Total reps 32
Cool Down
THURSDAY AFTERNOON