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HANNAH'S PHYSICAL TRAINING (COMPONENTS OF FITNESS AND THEIR TESTS…
HANNAH'S PHYSICAL TRAINING
DEFINITIONS OF HEALTH AND FITNESS
HEALTH
a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
FITNESS
the ability to meet / cope with the demands of the environment
COMPONENTS OF FITNESS AND THEIR TESTS
FLEXIBILITY
larger range of motion at a joint
sit and reach test
MUSCULAR ENDURANCE
ability for the muscles to undergo repeated contractions whilst avoiding fatigue
abdominal curl conditioning test
sit up bleep test
CO - ORDINATION
ability to use more than 2 body parts at the same time smoothly and efficiently
wall toss test
POWER / EXPLOSIVE STRENGTH (ANAEROBIC POWER)
strength x speed
vertical jump test
EQUIPMENT
2m
wall ruler
feet flat and stand and push the wall ruler with the fingertips as high as possible (gives the individual their 0 point)
apply chalk to the finger tips
from a standing position the individual jumps as high as possible marking the ruler with the chalk
CARDIO - VASCULAR ENDURANCE (AEROBIC POWER)
ability for the heart and lungs to supply oxygen to the working muscles
multi - stage fitness test
REACTION TIME
time it takes to initiate a response to a stimulus
ruler drop test
EQUIPMENT
metre ruler
one person holds the ruler at the 0cm point
individual being tested puts their thumb and index finger around the 50cm point without touching it
without warning the ruler is released
individual reacts and holds the ruler
score is in cm
BALANCE
maintaining the centre of gravity over base of support
stork balance test
STRENGTH (MAXIMAL, STATIC, DYNAMIC AND EXPLOSIVE)
the ability to overcome a resistance
one rep max test
EQUIPMENT
appropriate weights / resistance machine
lift a weight once using the correct technique
attempt heavier wight until the heaviest weight the individual can possibly lift once is discovered
one rep max DIVIDED BY body weight = score
handgrip dynamometer test
EQUIPMENT
handgrip dynamometer
hold dynamometer in dominant hand
arm should be 90 degrees with the elbow against the body
AGILITY
ability to change direction at pace whilst maintaining control
illinois agility test
SPEED
time it takes to cover a distance
30m speed test
EQUIPMENT
2 cones 30m apart
tape measure
stopwatch
use a flying start
the individual is timed running 30m as fast as they can
CIRCUIT TRAINING
COMPONENTS OF FITNESS
speed
power
strength
USED BY
rugby players
A CIRCUIT
completion of all the stations
EXAMPLES OF DIFFERENT EXERCISES IN DIFFERENT STATIONS
shuttle runs
step - ups
sit - ups
squat jumps
burpees
TO ORGANISE CIRCUIT TRAINING YOU NEED TO THINK ABOUT
what you want to achieve / improve
how much space and equipment is needed
how long you have on each station (work : rest)
how long rests between each station are (work : rest)
ADVANTAGES AND DISADVANTAGES
ADVANTAGES
exercises chosen can be simple or complex
circuits can be manipulated to train different things
circuits can be varied to suit fitness level / age
they're easy to alter
DISADVANTAGES
you need enough space
you may sometimes need expensive specialist equipment
difficult to make a work / rest ratio at the start
CONTINUOUS TRAINING
STEADY STATE EXERCISE
works at a constant rate or intensity
aerobic
COMPONENT OF FITNESS
cardio-vascular endurance
improves efficiency at using oxygen
E.g: running, walking, rowing, swimming
you use your heart rate to test if you're working hard enough by seeing if its within your aerobic training zone
without rest for 20+ mins
improves your ability to work without suffering fatigue, thus your stamina improves
ADVANTAGES AND DISADVANTAGES
ADVANTAGES
improves aerobic fitness
running can be done anywhere
not a lot of equipment needed
simple to do
DISADVANTAGES
can be boring
can cause injury by repetitive contractions
can be time consuming
doesnt always match specific sport demands
E.g: basketballers don't run at one continuous speed
HOW TO CALCULATE THE CORRECT INTENSITY FOR CONTINUOUS TRAINING
calculate max heart rate
220 - age
calculate aerobic training zone
60% - 80% of max heart rate
FARTLEK TRAINING
E.g: sprinting, jogging, walking, sprinting, walking...
exercises incorporated into the activity
altering speed throughout
running on different terrains
COMPONENT OF FITNESS
cardio-vascular endurance
altering intensity to allow aerobic and anaerobic training
HIGH INTENSITY INTERVAL TRAINING
work:rest
2:1
ADVANTAGES AND DISADVANTAGES
DISADVANTAGES
extreme work can cause injury
needs high levels of motivation
can lead to dizziness and nausea
ADVANTAGES
altered easily to suit individual
completed relatively quickly
burns body fat and calories quickly
improves aerobic and anaerobic energy systems
short bursts of extreme effort with even shorter rest periods
USES
sports involving aerobic energy systems
sports involving anaerobic energy systems
an exercise strategy alternating periods of short intense anaerobic exercise with less intense recovery periods
EXAMPLES
BASKETBALL AND VOLLEYBALL
vertical jumps
BOXING
heavy bag interval
FOOTBALL
sprints, high intensity dribbling
PLYOMETRIC TRAINING
E.g: box jumping
athlete jumps off the box
as they land their quadriceps lengthen (eccentric contraction)
this stores 'elastic energy' which can be released through a further immediate jump
second jump (using stored elastic energy) makes use of a stronger concentric contraction
eccentric contraction caused a stronger concentric contraction
AIM
to use body weight and gravity to stress the muscles involved
E.g: basketball
use plyometrics to increase leg power
might get injury in joints due to stress on muscles and joints
COMPONENT OF FITNESS
power
WEIGHT TRAINING
EXAMPLES
TENNIS
designs weights session to improve upper body to increase power for shots
MARATHON RUNNER
designs weights session to improve lower body to increase muscular endurance in legs
SAFETY
children shouldn't lift heavy weights because they could damage growing bones
thorough warm up needed before lifting weights
'spotter' is needed when using free weights
period of rest after every set is needed
exercises should use the correct techniques to prevent injury
ADVANTAGES AND DISADVANTAGES
ADVANTAGES
relevant to all sports
straightforward to carry out
easily adapted to different fitness aims (muscular strength or muscular endurance)
strength gains can occur
DISADVANTAGES
weights that are too heavy can cause injury
wrong technique can cause injury
heavy weights can increase blood pressure
calculating one rep max needs high levels of motivation
CALCULATING THE RIGHT INTENSITY
you must know how you want to train them
ONE REP
one lift (up and down)
you must know what muscles you want to train
ONE SET
completion of number of reps
to improve your strength / power, you can work out the correct intensity you should be using by working out your one rep max
INVOLVES USE OF
any objects that can be safely lifted
resistance machines
free weights
COMPONENT OF FITNESS AND HOW YOU CAN USE YOUR ONE REP MAX FOR THEM
STRENGTH / POWER
E.g: if your one rep max for bench press is 100kg, you can lift a 70kg barbell, completing 3 sets of 6 reps
70% of your one rep max with 3 sets of 4-8 reps
lifting heavy weights, few reps
MUSCULAR ENDURANCE
below 70% of your one rep max with 3 sets of 12-15 reps
E.g: if you one rep max for bench press is 100kg, you can lift a 50kg barbell, completing 3 sets of 15 reps
lifting light weights, lots of reps
HIGH ALTITUDE TRAINING
high altitude training benefits the human body, because it creates more red blood cells which carry more oxygen which can be used to help your working muscles. To get the max benefit of this, you would do this type of training just before the event in which you were training for
STATIC TRAINING
often performed as a warm up or cool down
E.g: gymnasts and dancers use static training to improve their flexibility
COMPONENT OF FITNESS
flexibility
INVOLVES
stretching to the limit
holding a stretch (isometrically) for approx 30s
avoiding over-stretching because of injury
using correct technique
isometric contraction
ADVANTAGES AND DISADVANTAGES
ADVANTAGES
can be done by virtually anyone
relatively safe
increases flexibility
DISADVANTAGES
time consuming to stretch whole body
some muscles are easier to stretch than others
over-stretching can cause injury
DEFINITION
stretching to the limit and holding it isometrically
PRINCIPLES OF TRAINING
P O
PROGRESSIVE OVERLOAD
PROGRESSSION
should gradually increase as body parts increase
E.g: gradually running further or lifting heavier weights
OVERLOAD
'working harder than normal'
injuries may occur if overload is not handled sensibly
R
REVERSIBILITY
if individual stops or decreases training level. their fitness and performance will drop
muscle strength and cardio-vascular endurance can drop quickly if training stops
S
SPECIFICITY
muscles used and energy demands must be specific to the activity
training should be specific to the individuals needs
T
TEDIUM
training should be altered and varied to prevent boredom
PRINCIPLES OF OVERLOAD
I
INTENSITY
how hard you train
intensity increases as fitness increases
T
TIME
how long you train for
training time increases as fitness increases
F
FREQUENCY
how often someone trains
normal training
3 times a week
possible to train more often as fitness increases
T
TYPE
type of training used
training type must be specific to fitness benefits that are required
used when designing the amount of overload to be adopted in training programmes