Preparation of the BodyPreparation of the Body

Lesson 5Lesson 5

Circuit TrainingCircuit Training IncludesIncludes a fixed circuit of set tasks or individual circuit a fixed circuit of set tasks or individual circuit

based on individual’s requirementsbased on individual’s requirements Multi-station circuit. Stations could include specific or Multi-station circuit. Stations could include specific or

general exercises (e.g. bench jumps, squat thrusts, and general exercises (e.g. bench jumps, squat thrusts, and sit ups)sit ups)

General exercises alternating between different muscle General exercises alternating between different muscle areas.areas.

Planned circuit focusing on specific fitness development.Planned circuit focusing on specific fitness development. VenueVenue - Indoor or outdoor - Indoor or outdoor BenefitsBenefits Develops both general and specific fitnessDevelops both general and specific fitness Progressive overload achieved by carrying out the Progressive overload achieved by carrying out the

programme more often (frequency), by increasing the programme more often (frequency), by increasing the weight lifted or by decreasing rest intervals (intensity) or weight lifted or by decreasing rest intervals (intensity) or by exercising for longer (duration).by exercising for longer (duration).

Lesson ObjectivesLesson Objectives

What are the 4 stages of a warm up?What are the 4 stages of a warm up?

Why is a warm up important?Why is a warm up important?

Why do we warm down?Why do we warm down?

What are the principles of training?What are the principles of training?

Warming UpWarming Up

There are 4 stages to a warm up.There are 4 stages to a warm up.

The stages are:The stages are:1.1. Jogging/light runningJogging/light running

2.2. StretchingStretching

3.3. Skill-related practicesSkill-related practices

4.4. Mental PreparationMental Preparation

Jogging/light runningJogging/light running

Jogging will last a few minutes.Jogging will last a few minutes.

It will raise your heart rate, blood flow to It will raise your heart rate, blood flow to muscles and body temperaturemuscles and body temperature

StretchingStretching

You should complete a variety of static You should complete a variety of static and dynamic stretches.and dynamic stretches.

Stretching improves flexibility and prevents Stretching improves flexibility and prevents injury.injury.

Skill-related PracticesSkill-related Practices

This allows you to practice skills you may This allows you to practice skills you may use during your performance.use during your performance.

In badminton, you might rally with a In badminton, you might rally with a partner whilst playing a variety of shots.partner whilst playing a variety of shots.

Mental PreparationMental Preparation

This will help you prepare your mind for This will help you prepare your mind for the activity ahead by focusing on the parts the activity ahead by focusing on the parts of your performance you are going to of your performance you are going to improve or your game plan.improve or your game plan.

Warm Down

A warm down involves light jogging and stretching.

This gradually returns your heart rate to its resting rate.

This prevents the build up of lactic acid and the possibility of injury.

Principles of TrainingPrinciples of Training

SpecificitySpecificity

Specificity is the first key principle of Specificity is the first key principle of training.training.

Training has to be Training has to be specific to your needsspecific to your needs:: It has to be It has to be specific to the activityspecific to the activity.. It has to be specific to your existing levels of It has to be specific to your existing levels of

fitnessfitness and and abilityability..

Progressive OverloadProgressive Overload

Progressive overload is the second key Progressive overload is the second key principle of training.principle of training.

You progressively You progressively add to the demandsadd to the demands of of your fitness programme your fitness programme as your body as your body adjusts to the benefitsadjusts to the benefits of you current of you current programme.programme.

Progressive OverloadProgressive Overload

Progressive overload can be achieved in Progressive overload can be achieved in 3 ways.3 ways.

1.1. FREQUENCYFREQUENCY

2.2. INTENSITYINTENSITY

3.3. DURATIONDURATION

FrequencyFrequency

This is how This is how oftenoften you train. you train.

To improve muscular endurance you To improve muscular endurance you should train 3-4 times each week.should train 3-4 times each week.

IntensityIntensity

This is how This is how hardhard you train. you train.

Intensity can be adapted by Intensity can be adapted by adjusting the adjusting the work-rest ratiowork-rest ratio..

EXAMPLE: moving from 30 seconds work EXAMPLE: moving from 30 seconds work and 30 seconds rest in weeks 1 & 2 to 35 and 30 seconds rest in weeks 1 & 2 to 35 seconds work and 25 seconds rest in seconds work and 25 seconds rest in weeks 3 &4weeks 3 &4

DurationDuration

This is how This is how longlong you train for. you train for.

The length of your training sessions can The length of your training sessions can be increased as your fitness improves.be increased as your fitness improves.

EXAMPLE: lengthen sessions from 20 EXAMPLE: lengthen sessions from 20 minutes to 30 minutes by adding in more minutes to 30 minutes by adding in more stations.stations.

ReversibilityReversibility

If you stop training If you stop training your body will revert to your body will revert to the condition it was in beforethe condition it was in before you started you started training.training.

Classroom BasketballClassroom Basketball

When you receive the ball you have to When you receive the ball you have to mention something we have covered mention something we have covered during the lesson.during the lesson.

If what you say is relevant then you pass If what you say is relevant then you pass the ball to a classmate and then sit down.the ball to a classmate and then sit down.

But if you say something that is not But if you say something that is not relevant to today’s lesson then you have to relevant to today’s lesson then you have to pass the ball on and wait for another go pass the ball on and wait for another go before sitting down.before sitting down.

HomeworkHomework

You will sit Outcome 1 of the NAB next week.You will sit Outcome 1 of the NAB next week.

Use the candidate guide to focus your study.Use the candidate guide to focus your study.

You will have answered questions similar to You will have answered questions similar to the NAB for homework so use the feedback the NAB for homework so use the feedback you have received to develop your answers.you have received to develop your answers.

Remember...you must get 60% to pass and if Remember...you must get 60% to pass and if you do not pass you cannot sit the final exam.you do not pass you cannot sit the final exam.