Grade 9 Health & Fitness

Designing a Training PlanMr. Fraser

Objective

Students will create/design/and be able to explain a fitness plan that they composed for a specific sport.

Students are expected to use the fitness training methods learned in class and apply the appropriate methods of training to their sport of choice.

Students are expected to present their sport and training choices in a brief presentation to their peers.

Students are expected to complete all categories of the assignment, and use all time effectively.

Students are expected to use own work: plagiarism will not be permitted. “You Quote It, You Note It!” ~http://library.acadiau.ca/tutorials/plagiarism/

Basic Training and Principles The human body is an amazing

biological/physiological community At every age in life it is capable of

positive change or adaptation We all have heard of the statement “use

it or lose it” Two schemes of physical training:

Traditional training methods and a Functional training approach

Traditional Training Theory

Focuses on individual components of fitness and trains them separately.

Examples: can you think of any?

Functional Training Theory

Looks at how we move in our daily lives and how we integrate all body systems to work together for the most positive results

Examples: can you think of any?

DefinitionsCardiovascular system the organs and tissues involved in circulating blood and

lymph through the body (www.dictionary.com)

Muscular Strength the capacity of your body's muscles to generate extreme

amounts of force in a short period of time utilizing anaerobic energy (http://tms.ecol.net/fitness/strbasic.htm )

Sport Specific The focus on training for a particular type of sport and

breaking down the sport components, then applying the two training schemes.

Definitions con’t…Endurance or Aerobic exercise consists of performing low- to medium-intensity exercise

for very long periods of time. E.g., jogging or running several miles; cycling dozens of miles to thousands of miles; swimming hundreds of yards to dozens of miles. (http://www.answers.com/topic/endurance)

What types of endurance are there ? The types of endurance are Aerobic endurance,

Anaerobic endurance, Speed endurance and Strength endurance. A sound basis of aerobic endurance is

fundamental for all events. (http://www.brianmac.demon.co.uk/enduranc.htm)

Other Definitions Power Agility Overload Frequency Intensity Flexibility Progression

Specificity of Training

The Muscular System The Skeletal System Kinesiology The Cardiovascular System The Neurological System Flexibility Nutrition~ Metabolism

What ‘things’ do we need to train for our sport?

The Muscular System

Anterior Muscles(muscles in the front of our body)

Pectoral muscles Quadriceps Muscles Bicep Muscles Abdominal Muscles Forearm Muscles Deltoid Muscles Shoulder Muscles *Tibialis Anterior *Peroneus Longus

Posterior Muscles(muscles in the back of our body)

Trapezius Rear Deltoids Latissimus Dorsi Hamstrings Gluteus Muscles Gastrocnemius Soleus

The Muscular System

The Muscular SystemMuscle conditioning and resistance training…

increases core strength so that the abdominal and back muscles are stronger and better balanced to improve posture and reduce the incidence of back pain.

increases muscular strength or ability to produce a maximum amount of force one time.

increase muscular endurance which allows the muscles to contract many times with less chance of fatigue.

The Muscular System

Traditional Training Principles

Everyone should do some resistance training to maintain functional ability, increase metabolism, improve bone strength, reduce the chance of injury and improve muscle tone and body image.

FITT principles (Frequency, Intensity, Time, and Type)

Muscle conditioning and resistance training…

FITT PrinciplesFrequency 2 to 4 days a Week

This allows for 48 hours of recovery between training sessions for muscle growth and repair

Intensity Moderate Resistance1 Set of 8-12 Repetitions60%-80% of 1 RM (Rep. max)It is recommended that the participant exercises to temporary muscle fatigue or maximal failure with proper technique, muscle control and a full range of motion

Time Perform 20-30 minutes of resistance training2 sec. lift, 2 sec. hold, and 4 sec. lowering1 set takes approx. 60-90 sec., then rest 30-90 sec.

Type Use a variety of methods including both Traditional and functional exercises.

Functional Training

Functional training (stabilization training) enables participants to activate and hold/maintain a safe neutral postural upright while moving the extremities.

Example of fundamental exercises are: squats and lunges (both the quadriceps and gluteus maximus muscles are worked), as well as back and trunk stabilizers.

Muscle conditioning and resistance training…

Athletes have two lives: a fitness training life and a real life

Functional Training

Situation: Training for a 10 km Road Race To strengthen the lower body, Traditional exercises that

isolate the quadriceps like leg extensions would be useful and can be accomplished by traditional resistance training exercises.

Training benefits would be greatly improved if standing lunges and squats were included using N

Comparison- Traditional vs. Functional Training

Cardiovascular System (CVS) The primary function of the cardiovascular

system is to deliver O2 blood to exercising muscles.

Through increased physical activity we can strengthen the heart and circulatory system.

Purpose- The cardiovascular system is comprised of the heart (pump) and a network of arteries and veins (blood vessels) that carry blood throughout the body.

Components of the CVS- Heart Rate (pulse- beats per minute) Breathing Rate (BR)

Cardiovascular System (CVS)

At the onset of exercise, the cardiovascular system responds to the increased demand for oxygen by increasing the HR, and BR.

Important to deliver O2

blood to exercising muscles.

Ways to train CV system…

Cardiovascular System (CVS)What are some ways to train the Anaerobic/Aerobic CV?

Metabolism and NutritionIn some case molecules are broken down into

smaller ones (digestion of food).

- Cells then uses the energy created from this process to provide the body with energy.

- All metabolic reactions result in the production of energy (ATP).

ATP can be described as the “fuel” used to perform muscular contractions and human

movement. Proper eating habits

and nutrition provides for metabolic

Reactions.

Metabolism and NutritionAnaerobic Metabolism Is the prime producer of ATP from 10 seconds

to 2 minutes of intense exercise Once 2 minutes of exercise occurs, the blood

stream has been able to deliver O2

Aerobic Metabolism After 2 minutes of exercise the muscles are able to receive O2 blood from the capillaries

Metabolism and NutritionEssential Nutrients- there are 6 essential nutrients

or components of food that the body needs to function:

Carbohydrates Protein Fat Vitamins Minerals Water

Example Plans

Mountain Biking

http://www.utahmountainbiking.com/training/training3.htm

Distance Running

http://www.getrunready.ca/english/training/index.html

Figure Skatinghttp://figureskating.about.com/od/learntoskate/a/weeklyschedule.htm

Creating a Plan (Base Information)Handouts

Creating a Workout Schedule

Planning

Hints

Create your plan in a table style 5 day workout plan Use headings (titles) to identify workout type Use only one type of font Reference where you received your information Write-up: 2 pages max. Explain how the

exercises you chose will benefit your athlete.

*remember the F.I.T.T. principles