1.1.4 -Assessing Fitness Levels. L/Os To know what is meant by PAR-Q To know what is meant by PAR-Q Be able to assess Health Related Fitness and Skill.

1.1.4 -Assessing Fitness 1.1.4 -Assessing Fitness LevelsLevels

L/O’sL/O’s

To know what is meant by PAR-QTo know what is meant by PAR-Q

Be able to assess Health Related Be able to assess Health Related Fitness and Skill Related Fitness Fitness and Skill Related Fitness exercise using a number of testsexercise using a number of tests

Recap

HRF - Football

Muscular Endurance It is important because…

Muscular Strength

Cardio-vascular Endurance

Body Composition

Flexibility

RecapSRF - Football

Agility It is important because…

Balance

Coordination

Power

Reaction Time

Speed

PAR-Q

Physical Activity Readiness Questionnaire

Before starting exercise you must ensure you are ready to do so.

PAR-Q usually administered by doctor or exercise organisation

What might be PAR-Q Questions?

Do you have any medical conditions? Do you experience chest pains? Do you have high/low blood

pressure? Do you have diabetes? Do you have asthma? Have you contracted a virus

(flu/cold) in recent weeks? Is there any reason why you should

not do physical activity?

Fitness Testing

Why do it? Provide ‘benchmark’ or starting point Can set goals for training and measure

improvements

It is important toknow the correctProtocols for these fitness tests

Testing Cardio-vascular Fitness

12 Minute Cooper Run Also tests muscular endurance Can equate distance run to VO2 Max

Testing Muscular Strength

Dynamometer Grip Test

Protocol Grip as hard as you can Take 3 samples, record best score

Testing Flexibility

Sit and Reach test tests the suppleness of some leg muscles

Protocol Sit with legs straight Measure how farbeyond your toes youcan reach

Harvard Step Test

Step on and off every two seconds for 5 minutes

Measure your pulse 1,2 and 3 minutes after you’ve stopped to figure out your recovery rate

How do we measure your pulse?

Testing Agility

Illinois Agility Run Run the course as fast as you can

Males Avg – 16.8 – 18.6 sec’s Excellent – Faster than15.9 sec

Testing Balance

Protocol Stand on one leg (on toes) with other

foot on knee, and hands on hips Male AVG – 31-40 sec Excellent – More then 50 sec’s

Testing Power1. Sergeant Jump Test / Standing

vertical jump testProtocol

Reach as high as you can and mark Jump as high as you can and touch

above the mark Best of three attempts

2. Standing Broad JumpProtocol Two footed jump from line

Reaction Time

Ruler Drop TestProtocol Meter stick held at 50cm mark,

partner drops it Over 42cm – Excellent 29-37cm – Good 22-29cm – Fair Below 22cm - Poor

Testing Speed

30m Sprint Test Time to run 30m

Testing Coordination

Juggling / Ball spot test How long can you juggle for / Hit

spot on wall (left to right hand)

Sport Specific

Recap: Testing

Why bother?

Which tests would you do for your sport?

What does PAR-Q stand for?

1.1.4 - Principles of Training1.1.4 - Principles of Training

Lesson intentions Lesson intentions

To know and understand the To know and understand the principles of trainingprinciples of training

To be able to apply the principles to To be able to apply the principles to a training programa training program

Key wordsKey words

RREST EST RRECOVERYECOVERYIINDIVIDUL NDIVIDUL

NEEDS / NEEDS / DIFFENRENCESDIFFENRENCES

PPROGRESSIVE ROGRESSIVE OVERLOADOVERLOAD

SSPECIFICITYPECIFICITYRREVERSIBILITYEVERSIBILITYFF.I.T.T..I.T.T.

FFREQUENCYIINTENSITYTTYPETTIME

RecoveryRecovery

Recovery: The time required to repair damage to the body caused by training or competition

RestRest Rest: The period of time allotted to

recovery

Rest and Recovery notes

The human body will react to a hard training session by increasing its ability to cope with future punishing training sessions

This is called adaptation

My Personal Exercise Program must allow time for recovery and adaptation

Progressive OverloadProgressive Overload

Gradually increasing the amount of Gradually increasing the amount of overload so as to gain fitness overload so as to gain fitness without the risk of injurywithout the risk of injury

Overload is training more than you Overload is training more than you normally do.normally do.

Time

Intensity of training

Progressive Overload

This does NOT mean training too much Example

1 2 3 4

Bench Press

40kg 42.5kg 45kg 47.5kg

Squat 70kg 70kg 75kg 77.5kg

Bicep Curl

12kg 14kg 14kg 15kg

SpecificitySpecificity Matching training to the Matching training to the

requirements of an activity. requirements of an activity. Each sport has different demands Each sport has different demands

that must be met.that must be met.

Individual Needs / Differences

Matching training to the requirements of an individual

Your own training programme will be different from someone else's.

Individual Needs / Differences

Example – Professional athlete v Beginners

Use your white-board to note the differences between their training programs in the sport of your choice.

Examples From the Class

SPECIFICITY PROGRESSIVE OVERLOAD REST REVERSIBILITY

F.I.T.T.F.I.T.T.

FFrequencyrequencyIIntensityntensityTTimeimeTTypeype

FrequencyFrequency

How often you How often you traintrain

ReversibilityReversibility

Gradually losing fitness instead of Gradually losing fitness instead of progressing or remaining at the same level.progressing or remaining at the same level.

City of Glasgow Swim Team Training Times

Am Pm Monday 5.30 - 7.30 5.00 - 7.00 Tuesday 5.30 - 7.30 5.00 - 7.00Wednesday 5.00 - 7.00 Thursday 5.30 - 7.30Friday 5.30 - 7.30 5.00 - 7.00 Saturday 6.00 - 9.00

IntensityIntensity The intensity of a training session or The intensity of a training session or

programme. programme.

TimeTime

How long you train forHow long you train for

TypeType

Which methods you use to Which methods you use to train and achieve your goalstrain and achieve your goals

TaskHow would you apply each of these principles to training a 100m

sprinter?

Homework

Any questions?Any questions?

1.1.4 Goal Setting

Lesson Objectives

Be able to understand and apply SMARTER goals to my PEP

What are goals?

What are your goals in your sport?

Are they appropriate?

How should goals be set?

pecific

easurable

chievable

ealistic

ime-bound

p57 of new textbook

TASK – Set yourself SMART goals for your PEP

pecific

easurable

chievable

ealistic

ime-bound

1.1.4 The Exercise Session

Learning Objectives

Understand and explain the importance of a warm up, main activity, and cool down in an exercise session

How does a typical session go in your sport? What do

you do?

Training Session - Training Session - StructureStructure

1.1. Warm UpWarm Up

2.2. Main ActivityMain Activity

3.3. Cool DownCool Down

Why warm up?Why warm up?

The purpose of a warm up is to The purpose of a warm up is to prepare your body for exerciseprepare your body for exercise

1.1. To Prevent InjuryTo Prevent Injury

2.2. To Improve PerformanceTo Improve Performance

3.3. Raise body temperatureRaise body temperature

4.4. To Prepare PsychologicallyTo Prepare Psychologically

What is included in a What is included in a warm up?warm up?

1.1. Cardiovascular Warm-upCardiovascular Warm-up

2.2. StretchingStretching

3.3. Specific skills practiceSpecific skills practice

Take notes under these headings from p68-69

What is included in this stage of the warm up?

1.1. Cardiovascular Warm-upCardiovascular Warm-up2.2. StretchingStretching3.3. Specific skills practiceSpecific skills practice

Main ActivityMain Activity

Provides main focus for session and Provides main focus for session and usually uses one of the 6 methods of usually uses one of the 6 methods of training (next lesson)training (next lesson)

What are you aiming to work on in What are you aiming to work on in the session? – (HRF & SRF)the session? – (HRF & SRF)

Should be related to your Should be related to your goalsgoals

Cool Down Every session should finish with

a cool down

1. Gradually decreases the heart rate and body temperature

2. Disperses lactic acid (which helps to prevent stiffness and soreness in the muscles)

What is involved at each stage?

Homework

Design a detailed warm up for your sport

Must include Descriptions of activity Time spent on each activity Intensity level

Methods of Training

Homework

Design a detailed warm up for your sport

Must include Descriptions of activity Time spent on each activity Intensity level

Starter – Name the Principles Starter – Name the Principles of Trainingof Training

RREST EST RRECOVERYECOVERY IINDIVIDUL NEEDS / NDIVIDUL NEEDS /

DIFFENRENCESDIFFENRENCESPPROGRESSIVE OVERLOADROGRESSIVE OVERLOADSSPECIFICITYPECIFICITYRREVERSIBILITYEVERSIBILITYFF.I.T.T..I.T.T.

FFREQUENCYIINTENSITYTTYPETTIME

Objectives

Know and describe the 6 methods of training

Know which sport each is most suited to

Understand how they relate to the principles of training

Explain how they can improve health and fitness

Circuit TrainingCircuit Training Involves a set of Involves a set of

exercises set out so exercises set out so that you avoid that you avoid exercising the same exercising the same muscle groupsmuscle groups

Carried out over a Carried out over a certain length of timecertain length of time

Can focus on specific Can focus on specific sportsport

Can be Can be AerobicAerobic OR OR AnaerobicAnaerobic

Weight TrainingWeight Training

Uses progressive Uses progressive resistanceresistance

Can increase the Can increase the weight or the weight or the number of rep’s number of rep’s performed to performed to achieve achieve SPECIFICSPECIFIC goal goal

Interval TrainingInterval Training

Used in many Used in many different sport different sport (individual and team (individual and team sports)sports)

Periods of work Periods of work followed by periods followed by periods of restof rest

Fartlek TrainingFartlek Training

Combination of fast and slow runningCombination of fast and slow running

Involves periods of work followed by Involves periods of work followed by periods of restperiods of rest

Resembles interval trainingResembles interval training

Popular in Popular in gamesgames type sports. type sports.

Continuous TrainingContinuous Training

Improves C-V fitnessImproves C-V fitness

Not suitable for Not suitable for sedentary or unfit sedentary or unfit individualsindividuals

Appropriate for start or Appropriate for start or off-season, and for long off-season, and for long distance sports people.distance sports people.

Cross TrainingCross Training

Used to break up monotony or Used to break up monotony or TEDIUMTEDIUM/repetition of training/repetition of training

Doesn’t really suit top athletes (Doesn’t really suit top athletes (Not Not veryvery SPECIFICSPECIFIC, but good for general , but good for general public)public)

Homework Plan an exercise session for your

sport using a SUITABLE training method.

Apply the principles of training where applicable

Must include Descriptions of activity Monitoring of intensity (data recorded)

Comparing and Monitoring Training

Thresholds of Training

L/O’sL/O’s

To be able to explain and identify the To be able to explain and identify the different different thresholds of trainingthresholds of training

KeywordsKeywords

ThresholdThreshold Maximum Heart rateMaximum Heart rate Resting Heart rateResting Heart rate Recovery RateRecovery Rate Training Target ZoneTraining Target Zone

StarterStarter

Brainstorm in 2s Write down 4 facts about

HEART RATE that you can think of

Heart RatesHeart Rates

Resting Heart RateResting Heart Rate Your heart rate in Beats Per Minute Your heart rate in Beats Per Minute

(bpm) at rest.(bpm) at rest.

Maximum Heart RateMaximum Heart Rate This is your heart rate in bpm This is your heart rate in bpm

during maximal exercise.during maximal exercise. 220-age = Theoretical Maximum HR220-age = Theoretical Maximum HR

Tasks

Calculate your maximum Heart Rate

Demo of Polar Heart Rate monitor Sitting Standing Press Ups

Recovery RateRecovery Rate

The amount of The amount of timetime it takes for your it takes for your heart rate heart rate to return to it’s resting to return to it’s resting rate afterrate after exercise. exercise.

HeartRate

Time

Recovery Rate

Cardiovascular TrainingCardiovascular Training

• To achieve overload To achieve overload you must train at you must train at between between 60% and 80%60% and 80% of your of your Maximum Heart Maximum Heart RateRate

• HR max = HR max = 220 – Age220 – Age / / measured heart rate at measured heart rate at maximum CV effortmaximum CV effort

Training Target Zone Training Target Zone for Cardio vascular Trainingfor Cardio vascular Training

p77 in text book

PEP – Week 3You should be:

Planning all sessionsShowing progressionMonitoring Data

QUESTION OF SPORT