Transcript circuit training - FireFit Steering Group

WARM UP /
WARM DOWN THEORY
P.E.O.
WARM UP THEORY
 Before any physical activity the
programme is to commence with a
warming up period of between
8 – 10 minutes.
 It reduces the chance of injury.
 It improves performance.
PURPOSE
 To prepare the muscles & joints,
cardio - respiratory system & brain
for physical activity helping to prevent
injury
AIMS
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Mobilisation of joints
Production of synovial fluid
Increase H.R, breathing,muscle temp
Get participants “in the mood” for
exercise
WHAT HAPPENS
 Body temp and deep muscle temperature
increases.
 This means that muscles, ligaments and
connective tissue become more pliable and
will therefore be less prone to injury.
 The exchange of oxygen from blood to the
tissues is more rapid at higher
temperatures.
 Muscles contract and relax more rapidly
 Lactic acid is more easily dispersed at
higher temperatures.
WHAT HAPPENS
 The supply of synovial fluid in the
joints is increased and cartilaginous
material ( which acts as shock
absorbers ) thickens. This ensures
greater freedom of movement at the
major joints and improves
performance as well as protecting the
joints.
WARM UP PLAN
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Increase heart rate & muscle temperature.
Rhythmic jumping
Jogging etc
Stretches ( 6 - 10 seconds only )
Re-warm
Rhythmic jumping jogging etc.
Straight into main theme.
WARM UP LESSON PLAN
Mobilize the following joints:
Activity
Ankles
Knees
Hips
Trunk
Shoulders
Rotations
Format
semi-circle
Coaching points
slow & steady
Heel raises
:
:
Rotate
:
clock-anticlockwise
Twisting
:
shrugs
:
hips facing fwd
slow movements
Activities to increase muscle temp and heart rate
Rhythmic
jumping
Jogging etc
jacks
Spotty dog
Running round
:
foot patterns-16
:
:
follow the leader build up gradually
Stretches (6 - 10 secs ) head to toe, specific to main theme
Rhythmic
jumping
Jogging etc
jacks
Spotty dog
Running round
Shuttle runs
:
:
foot patterns-16
:
follow the leader build up gradually
small teams – 2 or 3 sprints to finish
Straight into main theme !
WARM UP /
WARM DOWN THEORY
P.E.O.
Warm Down Theory
 Purpose To return the body to the pre exercise state.
This is probably the most important part of the
session and the most frequently ignored.
AIMS
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To lower the heart rate
prevent blood pooling
prevent dizziness
help remove lactic acid
reduce muscle soreness
Improve flexibility, range of movement
and relax muscles by stretching.
 Hold each stretch for 20-30 sec`s.
METHOD
Keep moving after the main theme,
change to jogging,slow down to a
walk for 2 -3 minutes then commence
stretching.
WARM DOWN LESSON PLAN
Lower the heart rate gradually by jogging walking etc
Activity
Shoulders
Rear of
upper arm
Upper back
Chest
Front of
upper arm
Abs
Dorsals
Front of
thigh
Rear of thigh
Calf
Shin
stretch
:
:
Format
Coaching points
walking round slow
:
down on mat
no bouncing
:
hold 20 – 30 sec
Start the stretches as soon as the pace has
reached a slow steady walk Such as arms,
shoulders, chest and upper back
WARM UP /
WARM DOWN THEORY
P.E.O.