physical training

identifying strengths and weaknesses, set goals, motivate, gauge success of training

reasons for fitness testing

aren’t fully reliable, not always valid

disadvantages for fitness testing

valid

don’t always do what they claim to

health

state of physical, mental and social well-being

fitness

ability to meet and cope with the environment’s demands

flexibility

the range of movement at the joint

muscular endurance

ability of a muscle group to undergo repeated contractions with fatigue

speed

20m sprint test, distance/time

power

sergeant jump test, strength x speed

cardiovascular endurance

multi stage fitness test, ability of heart and lungs to supply oxygen

muscular strength- maximal, static, explosive, dynamic

hand grip dynamometer, one rep max test, ability to overcome resistance

reaction time

ruler drop test, time taken to respond to a sti**mulus**

balance

stork balance test, maintenance of centre of mass over the base of support

co-ordination

wall toss test,ability to use 2 or more parts of your body together effectively

agility

Illinois agility test, the ability ti move and change direction at speed with control

principles of training

specificity, progressive overload, reversibility, tedium

specificty

making training specific to the movements, muscles and energy systems used to ensure performance improves

progressive overload

gradually increasing the amount of overload in training to ensure fitness gains occur without injury according to FITT

reversibility

fitness levels are lost when you stop exercising, you need to ease your body back into training to make sure you don’t become further injured

tedium

boredom that occurs when you train the same way each time so you lose motivation

FITT

frequency, intensity, time, type

circuit training

series of exercises performed one after the other with rest in between (work: rest), can train all the fitness components but needs space

fartlek training

periods of intense work with intermittent periods of slower work, it is adaptable and can train endurance or speed but is hard to monitor progress

high intensity interval training

incorporates periods of work followed by periods of rest in a 2:1 ratio, it can easily be altered and burns calories quickly although can cause nausea

continuous training

any activity that can be constantly repeated without rest, improves cardiovascular endurance without equipment but you are at risk of tedium and it’s time consuming

plyometric training

high intensity exercise with explosive movements, it improves power well but can cause injury due to the muscle stress

weight training

involves use of free weights or anything that can be safely lift, it is adaptable for all body parts however it is expensive and can increase blood pressure

static stretching

a stretch is carried out and held (isometric contractions) so don’t require specialist equipment but overstretching leads to injury

high altitude training

used by elite endurance athletes, means your oxygen efficiency is better as your body makes more red blood cells but you can suffer from altitude sickness and the red blood cell count quickly decreases after

pre- season training

improves general, aerobic fitness before being specific for the competitive season

competitive season training

maintaining fitness levels at peak fitness and working on skills needed

post- season

aims to rest and recover from the season, whilst maintaining cardiovascular endurance

parts of a warm up

GRASSM- gradual pulse raiser, stretches, skill- based activity, mental preparation

benefits to warming up

TIMO- temperature increases, injury chance reduces, mental preparation, oxygen increases to working muscles

parts of a cool down

activity to maintain elevated breathing and heart rate and then decreasing the intensity of it, stretching all muscles used in the activity

benefits of cooling down

RCOMS- recover quickly, carbon dioxide removed, onset muscle soreness reduced

improve technique, warm up, cool down, take rest, stay hydrated, wear correct clothing and footwear and taping and bracing

ways to prevent injury

max heart rate=

220- age

aerobic training zone

60 - 80% of max heart rate

anaerobic training zone

80- 90% of max heart rate

my aerobic zones

205x 0.6 = 123

205x 0.8= 164 bpm