Skill related Health RelatedBP CARS Big Fat Maureen
Munches Cakes
Balance
Power
Coordination
Agility
Reaction time
Speed
Body Composition
Flexibility
Muscular Strength
Muscular Endurance
Cardiovascular fitness
Fitness testsCoopers 12 min run – Cardiovascular fitness
Hand grip test – Strength
Sit and reach – FlexibilityHarvard step test – Cardiovascular & Muscular endurance
Illinois agility run – Agility
Standing stork test – Balance
Sergeant jump – Power
Ruler drop test – Reaction time
30 meter sprint – Speed
Three ball juggle - Coordination
Principles of trainingRIPS FITT Reverse• R - Rest & Recovery: Recovery is
the time needed for your body to repair any damage caused by physical activity. Rest is the amount of time you allow your body to recover.
• I - Individual differences/needs: making training match the needs of an Individual.
• P - Progressive Overload: to gradually increase the amount of overload you do to increase your fitness without the injury risk.
• S - Specificity: matching training to the skills/fitness components for an activity.
• F - Frequency of activity - How often you exercise. to make improvements in fitness you should train 3-5 times a week for at least 20mins.
• I - Intensity of activity - how hard you should exercise.
• T - Time spent on activity - how long you should exercise.
• T - Type - what exercise you
should use. It can be good to vary training sessions so that you dont get bored of the same old workout.
You use the FITT principle to apply and change overload when training.
Reversibility - You need to keep training or your fitness will be lost. If you become injured or you stop training your fitness gains will be reversed and you will lose fitness.
Fartlek training and Interval training methods can be adapted to develop the aerobic system or anaerobic system.Circuit and cross training can be adapted to develop more aerobic or anaerobic systems depending on the outcome required.
100% Aerobic
100% Anaerobic
CONTINUOUS
FARTLEK
INTERVAL
CIRCUIT
WEIGHT
50%
The exact proportions will vary according to the details of what is done during each activity in their training programme.
Methods ofTraining
Methods ofTraining
CROSS
Remember - WIF CCC
Weight (resistance)
Interval
Fartlek
Continuous
Cross
Circuit
The Exercise SessionA training session, match or competition should always
have three parts.• 1) Warm -Up• 2) Main Activity• 3) Cool- Down
You need to be able to show an understanding of how and why we warm up and cool down;-
Warm up – A warm up is split up into 3 sections.• (1)= Pulse raising. Normally gentle jogging• (2)= Stretching, Particular focus on the muscles which
are to be used during exercise.• (3)= The activity related part, sprinting, a passing drill,
ballistic bouncing
DIET - Fat Men Can’t Play Football Very Well
Fats – Slow release energy
Minerals - Help body grow and function
Carbohydrates – Provide instant energy
Proteins – Tissue repair + energy
Fibre – provide roughage for digestive system to work
Vitamins – Help body grow and function
Water – Keep system hydrated and working properly
Performance enhancing drugsAll drugs should not be permittedAnabolic steroids – increase bone and muscle growth – help repair quicker
Diuretics – Increase the amount you urinate, used for weight loss
Stimulants – increase physical and mental alertness
Narcotic analgesics – Kill painBeta Blockers – Clam nerves and reduce heart ratePeptide Hormones – EPO – increases red bloods cells
Others mimic hormones like testosterone.
Somatotypes
Endomorph – Dumphy Large frame - overfatEctomorph – Tall thin Measomorph – Muscley – wide shoulders
B-PectoralsA- Deltoids
C-Biceps
D-Abdominals
E-Quadriceps Hamstrings-J
Latissimus Dorsi-H
Trapezius-F
Triceps-G
Gastrocnemius-K
Gluteals-I
Front View Back View
The Muscular SystemThe Muscular System
What types of movement are possibleWhat types of movement are possibleat the following joints?at the following joints?
1. Extension2. Flexion3. Abduction4. Adduction5. Rotation
1. Extension2. Flexion
Ball and Socket Joint:
Hinge Joint:
Injury in sportPrevention of Injury• the rules of the game• correct clothing/footwear; protective clothing/equipment for different sports• balanced competition in terms of grading/skill levels/weight/age/sex• warm-up and cool-down practices.
Injury types• Fractures
• Joint injuries — dislocation; tennis and golf elbow; cartilage of the knee; twisted ankle
• Unconsciousness/concussion
• Soft tissue injures
• Skin damage: cuts/grazes/blisters
• Dehydration and hypothermia
Treatments
• D.R.A.B.C * and resuscitation (Danger, Response, Airway, Breathing, Circulation)
• Recovery position – To keep airway clear for if become sick
• R.I.C.E.** (Rest, Ice, Compression, Elevation)
Elite
Performance
Participation
Foundation
Fewer in the level - Moving up into
representing county, regional or national
Moving up into a higher level with more specialised coaching
Taking pat on a regular basis – possible school club or outside sports club.
The base of the pyramid – where participants learn and experience basic skills. PE lessons or local sports centre activity sessions.
You can take part as a – Player (participant) Leader (coach etc..) Official (referee etc..) Volunteer - (chairman, helper etc..)
These are known as different roles in sport!!
Sports Participation Pyramid
Influences on your Healthy Active LifestylePeople – family, peers, role modelsImage - fashion influences, media coverageCultural factors – Age, disability, gender, raceResource – availability, location, access, timeHealth and Well being – illness, health problemsSocio-economic – cost, status
Goal setting - Remember S.M.A.R.T.
S Specific – must to the point
M Measurable – can be measured and compared
A Achievable – challenging but not to difficult
R Realistic – matched to the performers skill level
T Time bound – Set for a particular time to be completed by
