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Physical training - Coggle Diagram
Physical training
injury prevention
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avoid over training: lifting appropriate weights, consider 1RM, prevent overworking
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Types of training
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plyometric training
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D: causes muscles to lengthen before max shortening // bounding // hopping // jumping // form of interval training to develop power
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altitude training
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as the altitude increases, the amount of atmosphere decreases the less oxygen is available
calculating intensities
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circuits
by altering the duration, rest period & content of the circuit the fitness aim can be determined
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Training threshold: the level of intensity needed to make an adaptation or improvement in performance (boundaries of target zone)
components of fitness
what are they?
speed - The ability to move all or parts of the body as quickly as possible (tennis player reaching drop shot)
agility - The ability to move & change direction (at speed) whilst maintaining control (rugby players)
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cardiovascular endurance - The hearts ability to deliver blood to working muscles and their ability to use it (long distance)
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co-ordination - The ability to link all the parts of the body & different senses into one efficient movement (tramoplinist timing)
muscular endurance - The ability for the muscle to contract for a period of time without tiring (rowing)
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test procedures
flexibility: warm up & remove shoes // stick ruler to box leaving 15cm hanging off the end // pike fold as far as possible hold for 2 seconds // record distance on ruler // repeat 3 times
muscular endurance:
sit ups: warm up // set metronome for 20bpm // lay flat on the mat and slide hands up knee caps in time // keep going until failure // record successful sit ups
press ups: warm up // athlete lays on the floor hands by shoulders // bend arm until 90 // keep going until failure // record no. press ups
co-ordination: warm up // stand 2m away from smooth wall // throw ball in right catch in left // do this for 30s // record catches
muscular strength:
hand grip dynamometer: hold dynamometer in dominant hand // bend arm to 90 // adjust grip size // squeeze with maximum force // score recorded // repeat 3 times
1RM: bench press using correct technique // if completed attempt heavier weight // if unsuccessful use lighter weight // weight lifted divided by weight of participant
cardiovascular endurance: warm up // measure 20m strip // start cd // athlete can't leave mark until the beep // if unsuccessful they have 2 further attempts
power: vertical jump: stand side to wall, feet flat // reach up with arm closest to wall // mark with pencil // jump as high as possible and mark with a pencil // distance between 2 marks standing long jump: lay measuring tape from one mat to the other // participant stands toes up to mat with feet flat // jump as far as possible // measure from closest point
balance: warm up // stand comfortably on both feet // lift one knee up to touch the knee cap of the other // lift standing heal off the floor // test stops when heal drops or moves from knee cap // repeat for other foot
reaction time: hold ruler inbetween outstretched index finger & thumb so 0cm is in line with them // catch ruler as quickly after release // record distance from top of thumb to base of ruler // repeat 3 times
agility: warm up // set up cones // athlete lays flat on the floor // jump up & run the circuit // assistant stops when athlete's torso crosses the line
speed: warm up // measure 30m track // sprint as quickly as possible // timer stop when torso crosses the line
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health & fitness
definition
Health: a state of complete physical, mental & social wellbeing
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relation
- Ill health may not affect fitness if the person is able to train
- Increase in fitness can positively affect health & well being -> less likely to contract some illnesses
- ill health can negatively affect fitness, as may not be able to train
- Illness can't be prevented from good fitness
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warm up & cool down
warm up
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benefits (TIMO)
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Temperature increase: warmer muscles have more elasticity = greater range of movement & lower risk of injury
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