btec national level 3

70
BTEC National Level 3 Unit 4 Fitness training and Programming

Upload: silver

Post on 13-Feb-2016

67 views

Category:

Documents


0 download

DESCRIPTION

BTEC National Level 3. Unit 4 Fitness training and Programming. Intro . Have you thought about Wayne Rooney and how he can cover ground as fast as he does? Or how accurate and powerful Nadals serve is? - PowerPoint PPT Presentation

TRANSCRIPT

Page 1: BTEC National Level 3

BTEC NationalLevel 3Unit 4Fitness training and Programming

Page 2: BTEC National Level 3

Intro Have you thought about Wayne Rooney

and how he can cover ground as fast as he does?

Or how accurate and powerful Nadals serve is?

Make a list of things that you think they both do or things that they have, in order to have such physical and demanding skills …

Check…what did you come up with!

Page 3: BTEC National Level 3

Learning outcomes 1 Know different methods of fitness

training 2 Be able to plan a fitness training

session 3 Be able to plan a fitness training

programme 4 Be able to review a fitness training

programme.

Page 4: BTEC National Level 3

Assessment Types i.e. AB Have a look at assignment brief and go

through key points, dates and tasks… Any Q’s???

Page 5: BTEC National Level 3

Assessment

Page 6: BTEC National Level 3

The StartKnow different methods of fitness trainingP1 M1

Page 7: BTEC National Level 3

You have to… Produce a means of communicating

to your clients which training methods they need to use to improve the 6 different components of physical fitness

Format: PP Poster Leaflet Letter

Page 8: BTEC National Level 3

Components of physical fitness: Flexibility Strength Muscular endurance Power Aerobic endurance Speed

Page 9: BTEC National Level 3

Flexibility 2 types: Static – range of movement a muscle or

joint can achieve, limited by muscle size, tone or the structure of bones or joints.

Dynamic- range of movement a muscle or joint can achieve whilst you are moving (in motion), limited by levels of static flex’ and co ordination

Page 10: BTEC National Level 3

Poor flex can lead to… Improvement in flex can be limited by…

Page 11: BTEC National Level 3

Poor flex can lead to… Improvement in flex can be limited by…

< in range of possible movement > in chance of injury and stiffness< in level of sporting performance…but why???

Body composition e.g. % body fatGenetics – characteristics from parentsAge – flex levels decrease with ageGender – male or females more flexible???Muscle and tendon elasticity – ie capacity to stretch before injury occurs

Page 12: BTEC National Level 3

How do we train flexibility? Static stretching -> Controlled and slow, 2 types, active

(this is where the person voluntarily contracts the muscle themselves) and passive (help of another person or object that applies an external force to stretch the muscle)

Dynamic stretching –> sport like movements that are done to prepare the body for high speed movements or ones that take the normal range of flexibility past that of static stretching

Ballistic stretching –> fast jerky movements taking the form of bouncing or bobbing through the full range of motion

PNF (Proprioceptive Neuromuscular Facilitation) -> stretch muscle group to full range of movement, isometrically contract for 6-10 secs, relax the muscle then get partner to stretch it to a new upper limit of range of movement ie stretch it further this time.

Page 13: BTEC National Level 3

Muscular Strength/Muscular Endurance The ability of a muscle or muscle group

to exert a force in a single maximal contraction. Strength is found in ALL sports, not just weight lifting or boxing, just in various degrees!

Where a muscle or muscle group makes repeated contractions over a significant period of time ie minutes

Page 14: BTEC National Level 3

How to train them…both!!! You train these 2 using the same

methods…but doing things slightly different according to each one!

Eg: MS – high weight, low rep ME – low weight, high rep

Page 15: BTEC National Level 3

Here’s how… Resistance machines – various weights (0-100kg), specific exercise

movement, safe, wide range, good for novice users can > range of movement by adjusting them

Free weights – provide a resistance to all movements, > strength in short term, increase range of movement, specialise in certain movements or muscle groups, aid training of balance and co-ordination. Fore more experienced individuals due to health and safety, use of spotters on beginners is advisable.

Med ball training – performers use leather/nylon coated balls weighing 1 – 7 Kgs and practices their sports specific actions with them (basketball passes, volleyball spikes), can also be used for enhancing core strength

Circuit training – a number of different stations are set up with a time given to complete the exercise at each station with a rest period in-between. Can be designed to improve AE, ME, MS or all 3

Core stability training – exercises deep muscles of the torso. Stabilises the spine and provides a foundation for movement in the arms and legs. It’s the centre point for all sporting actions and reduces postural imbalances and plays an important role in injury prevention

Page 16: BTEC National Level 3

Strength Training Muscular Endurance TrainingBody becomes built/pumped – increase in muscle tone and muscle hypertrophy.Tone = more defined musclesHypertrophy = growth of muscles due to muscle fibres and myofibrils increasing in size

Same as ST…but less in size for hypertrophyThese are ones you CANNOT see…they happen in the muscle cells!Slow twitch muscle fibres increase in size> in size and number of mitochondria to improve aerobic performance> in ‘oxygen carrying’ myoglobin cells producing more E in the mitochondriaCan increase VO2 max by 20%

Benefits

Page 17: BTEC National Level 3

Power The ability to generate and use

muscular strength quickly. Strong athletes generate a larger

amount of power Eg – sprinters pushing off blocks,

footballs striking a long shot, boxers long range punch

Page 18: BTEC National Level 3

Ways to improve Power Plyometrics Designed to improve explosive leg power. It engages and

stretches the target muscle group at the same time. If you stretch a contracted muscle it becomes stronger, it produces more force once stretched (like an elastic band) Muscle contracts eccentrically then contracts concentrically. Causes a stretch reflex – no damage and max force at a rapid rate. Egs hurdle jumps, leg bounds, box drills and depth jumps. Upper body – push ups and medicine ball drills

Hill sprints Used to increase speed, acceleration and co ordination.

Can be up or down hill depending on what you are training for. They involve a shorter stride length and longer contact time with the floor. Hill sprints utilise the muscle fuller than on flat sprinting (hips, knees and ankles -> quads, gastro and glutes) impacts on spring and jumping sports/events

Page 19: BTEC National Level 3

Speed The ability to move a distance in the

shortest time possible. Sports like 100m and long jump require

vast amounts of speed Speed endurance combines with aerobic

endurance to form a secondary element of speed

It is…the ability of an athlete to make repeated sprints over a period of time, this is key in what kind of sports???

Page 20: BTEC National Level 3

How to train speed Interval training - Short high intensity bursts of

work with rest periods in between each one. This improves an-aerobic endurance. Principles of O__________ and P___________ can be brought in, for example by decreasing the time of rest periods

Sport specific speed training – some sports require you to sprint and use speed in straight lines, over straight distances, where as others require you to use speed in various directions and movement patterns. The use of agility ladders and SAQ equipment aids this development of speed

Page 21: BTEC National Level 3

Aerobic Endurance The ability of the Cardio Vascular and

Respiratory systems, to supply the exercising muscle with oxygen to maintain the aerobic exercise for a long period of time. E.G. over two hours during a marathon.

Also known as stamina or cardiorespiratory endurance. It is important for everyday tasks such as gardening or walking to work and also for a range of sporting activities e.g. long distance swimming, marathon running and cycling. It forms the basis of fitness for most sports.

Page 22: BTEC National Level 3

Food for thought… There isn't a best way to train…they all improve aerobic

performance... Often used by people who want to manage/loose

weight…so used in pre season for football/rugby teams Oxygen is used to break down fat via the increased

stimulation of hormones which in turn activate enzymes in the body which break down triglycerides into free fatty acids, which are then used as a fuel to provide energy to the body. Thus reducing your body fat levels.

Benefits include: improved blood volume, increase in mitochondrial size and density, develop neuromuscular patterns and muscle tone.

Page 23: BTEC National Level 3

Ways of training AE (VO2 Max)

Page 24: BTEC National Level 3

Continuous trainingInvolves the athlete training at a steady pace over a long period of time. Intensity should be moderate, approx 70% of VO2max. Suited to long distance runners or swimmers. Due to lower level of intensity, the athlete can train for longer. It can also be useful for:-Beginners starting structured exercise programmes-Athletes recovering from injury-’specific population’ individuals i.e. children or young peopleDisadvantages: -Higher risk of injury when exercising over long distances and on hard surfaces-Can be tedious and not always sports specific-Sport specific benefits are small

Page 25: BTEC National Level 3

Fartlek training Based on running outdoors and varies the intensity of

the work according to the athletes requirements. This can be done by varying the terrain - sand hills,

forest land, long grasses. Benefits: improved aerobic endurance, muscular

endurance, balance, proprioception in the ankle, knee and hip. Helps with injury rehabilitation. Uses both aerobic and an aerobic work to develop AE, can also involve changes in direction and pace to meet needs of individual sporting requirements good for team, sports. No rest period but athlete can decrease intensity in order to rest as and when they need to.

Less technical than other ways of training so easier to use, athletes control their own pace, boredom of conventional training is reduced.

Common methods include; Astrand, Gerschler, Saltin and Watson.

Page 26: BTEC National Level 3

Interval training Improves aerobic endurance by varying the intensity

and length of the work periods. Athletes complete a work period followed by a rest period then another work period. When designing a programme you should take into account:

Number of intervals (rest and work periods) The intensity of the work interval The duration of the work interval The duration of the rest interval The intensity of the rest interval Eg 1 set of 3 reps of 5 min runs with 2.5 mins of rest

in between each run. Allows clear progression and overload to be built in by, increasing intensity of work periods or increasing number of intervals of work, or decreasing the duration of the rest period or increasing the intensity of the rest period i.e. slow jog rather than a walk, or walk rather than stopping..

Page 27: BTEC National Level 3
Page 28: BTEC National Level 3
Page 29: BTEC National Level 3
Page 30: BTEC National Level 3
Page 31: BTEC National Level 3
Page 32: BTEC National Level 3
Page 33: BTEC National Level 3
Page 34: BTEC National Level 3
Page 35: BTEC National Level 3
Page 36: BTEC National Level 3
Page 37: BTEC National Level 3
Page 38: BTEC National Level 3
Page 39: BTEC National Level 3
Page 40: BTEC National Level 3
Page 41: BTEC National Level 3
Page 42: BTEC National Level 3
Page 43: BTEC National Level 3
Page 44: BTEC National Level 3
Page 45: BTEC National Level 3
Page 46: BTEC National Level 3
Page 47: BTEC National Level 3
Page 48: BTEC National Level 3
Page 49: BTEC National Level 3
Page 50: BTEC National Level 3
Page 51: BTEC National Level 3
Page 52: BTEC National Level 3
Page 53: BTEC National Level 3
Page 54: BTEC National Level 3
Page 55: BTEC National Level 3
Page 56: BTEC National Level 3
Page 57: BTEC National Level 3
Page 58: BTEC National Level 3
Page 59: BTEC National Level 3
Page 60: BTEC National Level 3
Page 61: BTEC National Level 3
Page 62: BTEC National Level 3
Page 63: BTEC National Level 3
Page 64: BTEC National Level 3
Page 65: BTEC National Level 3
Page 66: BTEC National Level 3
Page 67: BTEC National Level 3
Page 68: BTEC National Level 3
Page 69: BTEC National Level 3
Page 70: BTEC National Level 3