Transcript training programme

Preparing for Action
In all activities it is important for the performers to be properly prepared, both
mentally and physically.
A warm-up before an activity starts prepares you for the work ahead.
Select an activity and in your jotter write down the 3 detailed stages for a warm-up in
that activity. For each stage give 2 reasons why you are doing it.
A warm down gradually returns the body to its resting state when activity finishes.
In your jotter write down the 2 stages of warm down. For each stage give 1 reason
why you are doing it.
Performers must be mentally prepared and ready for the task
ahead.
In your jotter write down 1 advantage of being mentally
prepared.
The Skeletal + Muscular Systems
Bones and muscles work together allowing body movement to take place.
Joints are where 2 or more bones meet, there are 3 types of joint. Fixed, slightly
moveable and freely moveable.
The Hinge joint and Ball and Socket joint are both freely moveable joints.
The knee is a hinge
joint. It can only open
and close like a door.
Write down in your jotter
another example of a
hinge joint and an activity
which requires this
movement.
The shoulder is
a ball and socket
joint. It rotates in
all directions.
Write down another
example of a ball and
socket joint and an
activity which requires
this movement.
The Skeletal + Muscular Systems
Ligaments hold connecting bones together, and
prevent over twisting and stretching.
Cartilage covers the ends of bones and acts as
a shock absorber reducing bones rubbing.
Synovial fluid reduces friction between bones.
Tendons attach muscle to bone.
The Skeletal + Muscular Systems
Many skills are based on the way muscles can work in pairs. E.g. The biceps and
Triceps.
In picture 5a the prime mover (agonist)
is the triceps muscle. To produce the
movement the triceps contract
(shorten) and the biceps (antagonist)
relax.
In picture 5b the prime mover is the
bicep muscle. To produce the movement
the biceps contract and the triceps relax.
The muscles are attached to the bone by
tendons. As the muscles contract they
pull on the tendons which in turn pull on
the bone and produce movement.
The Skeletal + Muscular Systems
Label on the diagram 2 ball and socket joints.
Label on the diagram 2 hinge joints.
Label on the diagram the biceps and triceps.
Label on the diagram the quadriceps and hamstrings.
Label the abdominal muscles and deltoids.
Select an activity, and a skill/technique. Name the main joint
used in performing the skill. Describe how the movement is
produced, including the muscles and tendons.
Principles of Training
To improve fitness levels a planned programme of training is needed. To continue
to improve your fitness you need to gradually work the body harder, more often
and for longer than it is used to. This is know as OVERLOAD, and is based on 3
principles of training.
INTENSITY – Increase the level of work
FREQUENCY – Increase the amount of training sessions you undertake each week.
DURATION – Increase the amount of time spend on each training session.
In your jotter write down what you personal fitness programme is each week. E.g.
how often you participate in activities (FREQUENCY), how long each session lasts
for (DURATION)and what you actually do during each session (INTENSITY).
Principles of Training
When you overload a training programme it is important not to make the
progression too difficult or too easy. When OVERLOADING only one of
F.I.D. should be increased each time.
Explain in detail how you could overload your weekly activities.
As you become fitter the training becomes easier. At this point to continue improving
you must OVERLOAD again. This is known as the principle of PROGRESSION.
When a car goes into reverse the direction it takes is backwards.
In your jotter write down what the principle of REVERSIBILITY is.
The principle of SPECIFICTY demands that you choose exercises which suit the
specific demands of the activity you are training for. E.g
the gymnast will train differently from a rugby
player.
The Cardio-Respiratory System
Human Beings need oxygen to survive. Muscles need oxygen to keep
working. As an activity becomes more demanding more oxygen is needed.
The bodies respiratory system (nose, lungs, mouth) and circulatory system (heart,
blood vessels)work together to provide the muscles with a supply of oxygen.
As you breathe in O2 enters lungs. There, O2
is absorbed into the blood.
The heart is a pump which pushes blood
around the body. The blood carries O2
around to muscles to keep them living and
working.
A waste CO2 is produced and carried by the
blood back to the lungs and breathed out.
As the blood loses the CO2 it collects more
O2.
The Cardio-Respiratory System
With an improved cardio respiratory system the body can cope with more exercise
and less effort is needed to perform the same amount of work.
In your jotter write down what effect a regular programme of exercise will have on
the size of the heart and lungs.
In your jotter explain why during strenuous activity breathing rate increases.
If the level of work becomes too demanding, the body becomes unable to supply the
working muscles with enough oxygen. The body is now working without a supply
of oxygen (ANAEROBICALLY). This is known as OXYGEN DEBT.
Working anaerobically builds up lactic acid in the muscles, which is painful. Through
training the anaerobic system can be improved.
In your jotter write down the benefits of an improved anaerobic system.
Cardio-Respiratory Endurance
Having good Cardio Respiratory Endurance means being being able to work your
heart and lungs for a long period of time. This whole body work is AEROBIC –
working with oxygen.
In your jotter write down 5 activities which require good CRE, and give a reason why.
In your jotter copy the paragraph below filling in the missing words.
With improved CRE you can work___________and___________before becoming
tired. You can do the same amount of work with less_________. You recover from
work___________.
A programme incorporating the principles of training will improve the heart and lungs.
With a better CR system oxygen can reach the muscles faster and keep the muscles
working.
In your jotter describe how CRE can be measured/tested.
Cardio-Respiratory Endurance
To improve CRE the heart and lungs must be worked on a regular basis. To improve
CRE it is important to work a the correct level – this is known as the TRAINING
ZONE.
In your jotter write down what effect exercising below the Training Zone will have.
In your jotter write down what effect exercising at the top of the Training Zone will have
The body’s max pulse rate is
220 beats per minute.
A training zone of between 6080% of 220 – age is advised.
E.g. 220 – 16 = 204
60% of 204 = 122
80% of 204 =163
The training zone is therefore
122 – 163 beats per minute.
Cardio-Respiratory Endurance
CRE will improve if the heart rate is
raised into the training zone and kept there for
at least 20 MINUTES.
There are 3 main types of running training
to improve CRE.
Long Continuous Running
Varied Pace Running
Interval Running
As CRE improves so can
the speed or distance.
Steady running mixed
with faster runs and
sprints.
Running set distances
in a certain times.
short recovery time
between each run.
In your jotter devise a training programme to improve CRE. Include the principles
of training of FID.
Muscular Endurance
Muscular Endurance is the ability to work a particular set of muscles for a long period
of time.
In your jotter write down 5 activities or skill/techniques which require good
muscular endurance.
Circuit training is a popular method for improving muscular endurance. Each exercise
should be appropriate to the muscle group you want to improve. Exercises may
use body weight only or resistance can be added in the form of equipment.
In your jotter describe how resistance could be added to this
exercise.
Muscular Endurance
The exercises below can all be found in a circuit to improve muscular endurance.
In your jotter write down what each exercise is, and what muscles are being improved.
In your jotter think up a different exercise to improve the arms and the legs.
In your jotter describe in detail how the working muscles are supplied with energy.
Muscular Endurance
Exercises in a circuit can be based on performing repetitions in a set time. E.g.
Build up time spent on each exercise or reduce the rest time between each
exercise.
Other circuits concentrate on the number of repetitions performed for each
exercise. It can be done in by
1.
Discover the maximum amount of reps possible for each exercise and do ½
the maximum repetitions 3 times a week.
2.
Discover the maximum amount of repetitions for each exercise. Perform a low,
moderate or high level circuit 3 times a week.
In your jotter describe the different ways in which you could overload, to improve
muscular endurance further.
Suppleness/Flexibility
Flexibility is the range of movement across
a joint.
This gymnast has a very good range of
movement.
This is an example of Static flexibility.
The performer “holds” the position.
Dynamic flexibility is fast moving and
“not held”.
Performers in Martial Arts require dynamic
flexibility to kick high and quick.
In your jotter write down 1 activity which requires dynamic flexibility and the reason
why. Then do the same for Static Flexibility.
Suppleness/Flexibility
In your jotter write down the name of a test used to measure flexibility.
Badminton players require a good level of
flexibility.
In your jotter explain how increased flexibility
would improve a players overall game.
A training programme to improve flexibility would include :
A number of stretches relevant to the activity you wish to improve
Hold each stretch for 10-15 seconds
Each stretch attempted 10 times
4-5 times a week.
Suppleness/Flexibility
In your jotter select an activity, and a skill or technique from that activity that
requires flexibility.
In your jotter write down a one week training programme to improve your flexibility
for your chosen activity and skill. Include the FID principles of training.
In your jotter write down how you would overload your training programme.
Strength
Strength is the maximum amount of force a muscle or group of muscles can exert.
The force depends on the size of the muscle. The larger the muscle the stronger it is.
A degree of strength is important in all activities, especially when “weights” need to
be thrown, held, lifted or carried. “Weights” can be mean many different things. E.g.
Javelins, balls, opponent.
In your jotter explain why the activities below require strength.
In your jotter write down a test designed to measure strength.
Strength
There are 2 types of contraction. Isometric and Isotonic.
The muscles contract
To hold still – no
movement takes place.
ISOMETRIC
In your jotter write
down another
example for both.
The muscles produce movement as
they contract and relax. ISOTONIC
A training programme can be designed to improve strength in most major muscle
groups. The programme will be based on progressive resistance. By overloading
the working muscles using a weight/resistance the muscle become stronger and
the resistance is gradually increased, until you achieve the desired outcome.
Strength
Performers interested in improving strength will need to know which parts of the
body they wish to improve.
A high jumper with improved leg strength will help
her to jump higher. Being able to jump higher will
help her to win competitions. This is known as the
principle of SPECIFICITY.
In your jotter select a different activity and skill. Write
down the relevant muscles to that skill. Explain
how an increase in strength would improve the skill.
Just as there are 2 types of contraction there are also 2 types of strength training.
ISOMETRIC
Static exercises,
Muscles held tense
And still. E.g.
ISOTONIC
Exercises which
are similar in
action to the
activity. E.g.
Strength
The three main points to consider when devising a strength training programme are:
1. Decide which muscle groups to improve. E.g. Arms
2. Select the type of training. E.g. Isometric/Isotonic/Weight Machines/Free Standing
3. Select the exercises to be used. E.g. Pec Flye Machine
Strength programmes are based on high workloads (weights) and low repetitions.
A strength programme will include the following:
Workload (75% of maximum capacity)
Sets (at least 4)
Repetitions (4-6)
Time (30 minutes)
Exercises (Begin with 3-4)
Sessions (3 per week)
In your jotter write down how you would progressively overload this training
programme after 6 weeks and why.
Speed
Speed means being able to cover a distance or perform a movement in a short time.
The swimmer will
cover 100 metres in a
swimming pool in
seconds. They are
displaying whole
body speed.
A cricket bowler
only uses part
of their body to
generate speed.
In your jotter write down another example of a performer who requires whole body
speed and one where only part of the body is used.
In football speed is necessary as short bursts
are required throughout the game.
In your jotter write down three examples of when a
player needs whole body speed in a game.
Speed
In your jotter write down a test to measure whole body speed
The speed of a performers reaction can also help their performance. Reaction time
is the length of time from a cue to the first muscular contraction in response.
Both the sprinter and the squash player react to cues or signals. The sprinter on
the starting gun and the squash player reacts to their opponents movements.
In your jotter explain how a
good reaction time would help
their overall performance.
Reaction time can be improved by practising in situations which are identical or
similar to the activity, e.g. A practise session full of sprint starts to.
Speed
Factors affecting running speed include:
correct technique; range of movement in ankles,
hips and shoulders; strength of muscles; stride
length and frequency; force exerted by leading
leg and ability of muscles to cope with lactic acid
build up.
In your jotter choose 2 factors from the above list
which influence speed and explain why.
Speed can be improved through training. The training could include:
STRENGTH
In your jotter write
down what this
would include.
AEROBIC + ANAEROBIC
Work at near maximum for
extended sessions. This
increases muscular endurance
and the muscles improve their
ability to cope with lactic acid
FLEXIBILITY
In your jotter write
down what this would
include.
Power
Power can be described as “fast strength” as it is the combination on strength and
speed. The more speed or strength you use the more power you will produce.
Explosive power is when you use maximum strength and speed.
In your jotter write down the 2 main sources of power in the body.
Power is needed to push a performer as fast, as high and
as far as possible.
In your jotter write down an example of each.
Power is needed to hit, kick or throw an object
or implement as far or fast as possible.
In your jotter write down an example of each.
Power
In your jotter explain how speed and strength combine together to help the following
performers.
Power can be improved by undertaking a training programme. This would include
both speed work and exercises to improve the strength of the muscles.
In your jotter write down an activity. Design a training programme using the
principles of training: Frequency, Intensity, Duration and Specificity.
In your jotter write down a test for measuring leg power.