Transcript Lesson PowerPoint

Btec Sport and Leadership
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Identify 3 types of training to develop
muscular endurance, strength & power.
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Give examples of how to include these in a
training program
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Explain the advantages & disadvantages of
each method.
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In the gym with England Rugby
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SLTV: England Hit The Gym
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What does this type of training help to
improve??
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A weight not attached to
a device or machine
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E.g. barbells/dumb-bells
for constant-resistance
exercises
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This means the amount
of resistance for a
muscle/muscle group is
the same throughout the
reps.
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Each time an athlete
completes a lifting movement
they are working against
resistance.
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‘One Repetition Maximum’ or
‘1RM’ is the maximum weight
a person can lift in a single ‘rep’
of an exercise.
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Spotters are essential for
safety- working with someone
who can watch & help with
safety.
Order of exercises can
affect progress
 Core exercises- work
major muscle groups &
should be done 1st and
help stabilise the
spine/pelvis.
 Assistance exercisesexercise smaller muscles
and are sport specific
should be 2nd.
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Examples you need to know!
Which is which?
1.
2.
3.
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5.
6.
7.
8.
9.
10.
Bicep curls
Tricep extensions
Upright rows
Squats
Bent over rows
Seated overhead presses
Lateral raises
Front raises
Bench press
Deadlift
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Examples you need to know!
Which is which?
1.
2.
3.
4.
5.
2
6.
3
7.
8.
1
9.
10.
Bicep curls
Tricep extensions
Upright rows
Squats
Bent over rows
Seated overhead presses
Lateral raises
10
Front raises
Bench press
Deadlift
5
4
9
7
6
8
Max
Strength
Muscular
Endurance
Elastic
Strength
Which sports
athletes can you
think of that
would use each
different aim?
• Low Reps and High Loads
• 90% 1RM 1-6 reps
• Single movement against high resistance.
• High Reps and Low Loads
• 50-60% 1RM up to 20 reps
• Repetitive movements of a muscle or muscle group
• Medium Reps and Loads
• 75% 1RM for 12 reps
• Movements in very close succession
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Warm up: _______________ your joints to avoid injury
Body alignment: standing- feet shoulder width apart, knees
slightly bent, ________ __ _________________movement
Breathing technique: do not hold breath as it _________
blood pressure and chance of a heart attack, breathe
_____as weight lifted
Intensity: not too heavy- should be able to lift at least 6
times. Too heavy can damage skeletal & joint structures- use
__________ to judge
Number of sets: ________ reps, progressive overloadincrease reps or increase weights and _______ reps
Number of exercises: 1-2 _____ of ___ exercises, trying to
cover all major muscle groups
Order of exercises: focus on core exercises before
assistance exercises, _______________ upper/lower body
and push/pull exercises
After training: perform _______ ______and developmental
stretching (hold 15-20 seconds) to help _______ ________,
prevent cramps and increase joint range of movement.
Missing words:
Reduce soreness
Sets
Alternate
8-12
Slow & controlled
Increases
%1RM
Prepares
Out
Lower
Cool down
6
Extension:
You know what free weights
are… so what are fixedresistance machines? How
could they be used instead of
free weights? Are they better?
Why/why not?
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Prepares
Warm up: _______________ your joints to avoid injury
Body alignment: standing- feet shoulder width apart, knees
Slow__
& controlled
slightly bent, ________
_________________movement
Breathing technique: do not hold breath as it _________
increases
blood pressure and chance of a heart attack, breathe
out
_____as
weight lifted
Intensity: not too heavy- should be able to lift at least 6
times. Too heavy can damage skeletal & joint structures- use
%1RM to judge
__________
Number of sets: ________
reps, progressive overload8-12
increase reps or increase weights and _______
lower reps
sets of ___
6 exercises, trying to
Number of exercises: 1-2 _____
cover all major muscle groups
Order of exercises: focus on core exercises before
assistance exercises, _______________
upper/lower body
alternate
and push/pull exercises
cool down
After training: perform _______ ______and developmental
reduce soreness
stretching (hold 15-20 seconds) to help _______
________,
prevent cramps and increase joint range of movement.
Missing words:
Reduce soreness
Sets
Alternate
8-12
Slow & controlled
Increases
%1RM
Prepares
Out
Lower
Cool down
6
Extension:
You know what free weights
are… so what are fixedresistance machines? How
could they be used instead of
free weights? Are they better?
Why/why not?
Advantages
Disadvantages
 + training can be made sport specific
targeting specific muscle groups
 + good for both strength & endurance
• - Needs careful organisation to ensure
correct & safe technique
• - May need a gym for specialist
equipment
• - Equipment can be expensive
• - May need a spotter
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Bootcamp circuit training
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What do you need to consider before
planning a circuit training session?
 E.g. warm up…
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Considerations:
 Training goals
 How many stations?
 How long will individuals
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work for?
How will you decide the
intensity? E.g. RPE scale…
Rest period OR rest
station?
How many circuits per
session? Total work out
time?
Order of exercises
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To avoid muscle fatiguemake sure you do not work
the same muscle group one
after the other.
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E.g. you would not have a
press up and a tricep
extension next to each other
in the circuit… but you could
have press ups then sit ups
then steps etc.
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To improve a component of
fitness it is necessary to
‘Progressively Overload’ –
To work harder than your
body is used to working
normally.
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How could progressive
overload be achieved?
Reduce time to complete exercise
Reduce resting time
Increase exercise resistance
Increase repetitions
Increase number of stations
Increase number of circuits done
Advantages
Disadvantages
 + training can be made sport specific
targeting specific muscle groups
 + good for both strength & endurance
& power
 + can be varied to keep motivation
high
 + you can use household items so you
can complete without specialist
equipment! E.g. tins of soup!
• - needs careful organisation to include
setting up and taking down the circuit.
• - need time to demonstrate correct &
safe technique of each exercise
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Introduction to Plyometrics:
Beginners Guide
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What is unique about these
types of exercises?
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Require a maximal force as
muscle lengthens (eccentric)
before an immediate maximal
force as a muscle shortens
(concentric).
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Plyometrics are designed
to improve strength and
explosive power.
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This is a training method
used by those who wish to
jump higher, run faster,
throw further or hit harder
– such as sprinters and
hurdlers, netball,
volleyball and basketball
players.
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Plyometric drills are performed at sub-maximal levels in
a warm up e.g. skipping, arm swings & jogging drills.
Walking & jogging should be done to cool down after.
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Exercises need to be performed carefully and
consideration of performers experience is needed so the
right intensity level is used.
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Be careful though – they can cause muscle soreness!
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Basic equipment needed:
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Boxes
Benches
Hurdles
Cones
Medicine balls
Exercise examples:
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Standing jumps
Incline press ups
Jumping
Bounding
Skipping
Hopping
Medicine ball exercises for core
strength.
Advantages
Disadvantages
 + training can be made sport specific
targeting specific muscle groups
 + little cost involved and no need for
specialist equipment
• - need to be experienced to perform
the correct & safe technique of each
exercise
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Complete worksheets on this section.
You have completed all sections for the exam! Give
these Revision resources a go!
Training Methods sort cards
Training Methods & Training Principles
WIPEOUT!
 Questions Game: Full module revision game!
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Practice Exam: Weds 20th / Thursday 4th