This document provides an overview of various fitness and training concepts. It discusses the components of health-related and skill-related fitness. It also outlines different training methods like continuous training, interval training, and circuit training. The principles of training like specificity, progression, overload, and reversibility are explained. Sample workout plans and training concepts are presented to improve cardiovascular endurance, muscle strength, and overall fitness levels.
This document provides an overview of various fitness and training concepts. It discusses the components of health-related and skill-related fitness. It also outlines different training methods like continuous training, interval training, and circuit training. The principles of training like specificity, progression, overload, and reversibility are explained. Sample workout plans and training concepts are presented to improve cardiovascular endurance, muscle strength, and overall fitness levels.
This document provides an overview of various fitness and training concepts. It discusses the components of health-related and skill-related fitness. It also outlines different training methods like continuous training, interval training, and circuit training. The principles of training like specificity, progression, overload, and reversibility are explained. Sample workout plans and training concepts are presented to improve cardiovascular endurance, muscle strength, and overall fitness levels.
This document provides an overview of various fitness and training concepts. It discusses the components of health-related and skill-related fitness. It also outlines different training methods like continuous training, interval training, and circuit training. The principles of training like specificity, progression, overload, and reversibility are explained. Sample workout plans and training concepts are presented to improve cardiovascular endurance, muscle strength, and overall fitness levels.
Cardiovascular Endurance-the ability Speed-the ability to move the body or of the heart, blood vessels, and lungs to parts very quickly. Known as “movement supply oxygen and nutrients to the time” working muscles efficiently. Muscular Strength- the ability of the Power-the ability to exert muscular muscles to exert a force. The maximum strength quickly, strength and speed amount of force that a muscle can combine. generate in a single maximal effort. Muscular Endurance-the ability to Agility-the ability to start, stop and efficiently use muscles over a longer change direction quickly and with period of time. The ability of a muscle to precision repeatedly contract or sustain continuous contraction involving less than the maximum force. Flexibility-the ability to move at the Balance-the ability to maintain a certain joints through a full range of motion. posture or to move without falling. Tested: sit and reach test – Trunk flexion Static balance – maintain equilibrium in a Backward bend – trunk extension stationary position. zipper test – shoulder flexibility Dynamic balance - maintain equilibrium when moving the body. Body Composition-the amount of Reaction Time / Quickness-the period body weight that is fat compared to from when a stimulus is perceived to muscles, bones and other body tissues. when movement begins. Body fat %age can be estimated by 4 testing protocols: • Skinfold measurement - caliper • Hydrostatic weighing • Bio-impedence analysis • Body Mass Index (BMI) • Waist-to-Hip Ration – to determine health risks • Body Fat Percentage Coordination-the ability to use sense together with the body parts, the ability to use two or more body parts at the same time. • LIST OF EXERCISE/DRILL 1. 5 minutes run 2. Push-up 3. Curl-ups 4. Long Jump 5. Sit and reach LESSON 2 – MODULE 1 : BASIC TRAINING CONCEPTS • Exercise - is a physical activity that is planned, structured, repetitive and purposive in the sense that improvement or maintenance of physical fitness is an objective. • Warm-up - does prepare thee muscles and lubricates the joints for easier mobility. It accelerates the heart rate to get the body ready for movements that require high heart rate. • exercise proper/training - is physical activity that is planned, structured, and repetitive for the purpose of conditioning the body. • cool down - also known as limbering down is the third phase of training, done after a more intense activity, to allow the body to gradually transition resting or near resting state. • Training - Training is a systematic process in which participants aim to improve their fitness to achieve specific goals. For this to take place the principles of training must be applied to a training program. LESSON 2 – MODULE 2 : TRAINING PRINCIPLES • 5 Training principles 1. Principle of Specificity - The specificity principle requires an understanding of the needs of the game or event you are taking part in.Training must be geared towards the needs of the specific sporting activity in order to improve fitness of the body parts that the sport uses. 2. Principle of Progression - This is all about the need to gradually increase the workload that you put your body through. It is essential to combine training and rest while at the same time increasing the stress that the body is put through. This so-called ‘stress’ is a combination of the frequency, duration and intensity of the workout. 3. Principle of Overload - Frequency: Increasing the number of times you train per week - Intensity: Increasing the difficulty of the exercise you do. - Time: Increasing the length of time that you are training for each session. - Type:Increase the difficulty of the training you are doing. 4. Principle of Reversibility - A concept that states when you stop working out, you lose the effects of training. It is sometimes referred to as the ''use it or lose it'' principle. Moreover, on the plus side, it states that when you resume working out, you begin to make gains again. While the reversibility principle is often perceived as a negative thing, exercise physiologists are discovering that it can be a positive thing as well.
- THE THREE SOMATOTYPES
- Ectomorphs are long and lean, with little body fat, and little muscle - Mesomorphs are athletic, solid, and strong. "They're not overweight and not underweight," - Endomorphs, on the other hand, have lots of body fat, lots of muscle, and gain weight easily. 5. Principle of Tedium - Athletes need variety in their training to prevent boredom but also some types of overuse injuries such as strains or even stress fractures. The principle of tedium is applied when a trainer builds variety into the training by changing the training method. • TRAINING PLAN - A Training Plan is a document that communicates to the trainers and trainees' details of the proposed training program. An approved training plan authorizes the team to gain development on specific skills they would like to improve.
MODULE 3 – LESSON 1 : TRAINING METHODS
• Continuous training a form of exercise that is performed at one intensity throughout and doesn’t involve any rest periods. Continuous training is any form of training that maintains the heart rate at a desired level over a sustained period of time. It typically involves aerobic activities such as running, biking, swimming and rowing. These activities use large muscle groups performing repetitive movements over a prolonged period of time. - A minimum of 20 minutes sub-maximal work. - Target heart rate range between 60% - 80% maximum heart rate (maxHR). - Swimming, running, cycling, walking or a combination of these disciplines. - Advantages - Continuous training is useful as it improves cardiovascular fitness and you can train in Most places. It is also good as you can train on your own or with a group. - Disadvantages - The main disadvantages of continuous training is that it can become boring and tedious. We all know how boring it can be doing the same activity over and over again. • Fast continuous method (Fartlek) is a Swedish word meaning "speed play," and that's essentially what this type of workout is built upon. 1. A continuous form of training. 2. Changes in speed, incline and terrain are used to provide changes in exercise intensity. 3. Aerobic and anaerobic work can be done in the quantities that suit the performer. 4. Advantages – An advantage of Fartlek training is that it develops both aerobic and anaerobic Systems as this type of training uses different types of intensity. A further advantage of Fartlek training is that you can use this method virtually anywhere so very little equipment is needed. 5. A disadvantage of Fartlek training is that it can become very repetitive and those new To training can find the intensity difficult to sustain for a long period of time. MODULE 3 – LESSON 2 : INTERVAL TRAINING • Interval training is a method of training where you increase and decrease the intensity of your workout between aerobic and anaerobic training. Interval training in Sweden, where some say it originated, is known as fartlek training (Swedish for "speed play"). • Benefits of Interval Training 1. Increased endurance - Interval training actually trains your heart to pump more blood to the muscles and it trains your muscles to extract that oxygen more efficiently, making all your other workouts easier to handle. 2. Faster and more efficient workouts - If you don't have much time, interval workouts are great timesavers, allowing you to get a lot done in a shorter period of time. If you want a workout that allows you to get in and out of the gym quickly, this is the form of workout to be burning to. You can easily complete the entire session in as short as 15-20 minutes. 3. Reduced risk of injury or overtraining - Because you vary the intensity of activity during your workout, you may be able to avoid injuries or overdoing it as compared with longer workouts. 4. Weight loss - Studies show that interval training, even at a moderate intensity, may burn more fat and will go on to burn plenty of calories after it’s completed as well. 5. Fun Factor - Interval workouts offer more variety than other workouts, making them less tedious and boring. MODULE 3 – LESSON 3 : CIRCUIT TRAINING • Circuit training is a form of interval training. It has a number of different stations and periods of exercise followed by rest; exercise-rest-exercise-rest- exercise. • Stations are focused around health-related exercise and/or skill-related fitness components. Improve multiple areas of fitness or certain body parts/muscles. MODULE 3 – LESSON 4 : STRENGTH TRAINING • Strength training is a form of interval training. Uses weights to provide a Resistance for the muscles to work against. Involves ‘sets’ and ‘reps • Strength can be defined as the ability of a muscle or muscle group to apply force And, overcome resistance. • There are different types of strength.These include exercises such as plyometrics, push-ups, pull-Ups, abdominal exercises, even sprinting and jumping rope, fall into this category. • The range of motion and path of movement does not follow a fixed path so stabilizing muscles come into play MODULE 4 : LESSON 1 – FLEXIBILITY TRAINING • Flexibility training is perhaps the most undervalued component of Conditioning. While recent and ongoing debate questions its role in injury prevention, athletes . Can still gain much from a stretching regime. • Flexibility has been defined as the range of motion about a joint and its Surrounding muscles during a passive movement. • Types of Flexibility and Stretching 1. Dynamic flexibility — the ability to perform dynamic movements within the full range of motion in the joint. Common examples include twisting from side to side or kicking an imaginary ball. Dynamic flexibility is generally more sport-specific than other forms of mobility. 2. Static Active flexibility — this refers to the ability to stretch an antagonist muscle using only the tension in the agonist muscle. An example is holding one leg out in front of you as high as possible. The hamstring (antagonist) is being stretched while the quadriceps and hip flexors (agonists) are holding the leg up. 3. Static Passive flexibility — the ability to hold a stretch using body weight or some other external force. Using the example above, holding your leg out in font of you and resting it on a chair. The quadriceps are not required to hold the extended position. • Flexibility has been defined as the range of motion about a joint and its surrounding muscles during a passive movement.A flexibility training program can be made up of different types of stretching: 1. Dynamic stretching 2. Ballistic stretching 3. Static Active stretching 4. Static Passive stretching 5. Isometric stretching MODULE 4 – LESSON 2 : PILATES CONCEPTS • Pilates Concepts is a system of exercises that are often done with special Equipment. • Yoga and Pilates is that Yoga can be used for Improving the flexibility of the body and it will also gradually increase the flexibility of your Joints. Whereas Pilates focuses on trying to relax muscles which are tense and provide Strengthening of the numerous muscles of the body. • Joseph Pilates originally called his work " Contrology."Joseph Pilates did not directly set out the Pilates principles. • The 6 Principles of the Integrative Mind-Body-Spirit Approach of Pilates 1. Centering: This concept is defined as physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from the center. 2. Concentration: If you bring full attention to the exercise and do it with full commitment, you will obtain maximum value from each movement. 3. Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own devices. It is all a conscious, deliberate movement that the mind is controlling. 4. Precision: In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body. 5. Breath: Joseph Pilates emphasized using a very full breath in his exercises. He advocated thinking of the lungs as a bellows -- using them strongly to pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise. Learn more: Breathing in Pilates. 6. Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Pilates equipment, like the reformer, are very good mirrors of one's flow and concentration as they tend to bang around and suddenly become quite "machine-like" if one loses ones control and flow.