TERM 4,2016
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| Flexibility Training | “This training method is used to improve joint and muscle flexibility”
Fitness components trained:
Flexibility
Muscular strength
Sports that use this-Gymnastics
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| Continuous training |
“A training method designed to improve aerobic (heart & lung) capacity, muscular endurance and muscular strength”
Sports that use this training method:
Triathlon
Long distance swimming
Marathons
Road cycling
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| Interval training |
“A training method that involves period of work followed by periods of rest/recovery”
Fitness components trained:
Strength
Power
Agility
Speed
Anaerobic capacity
Team sports that use this method:
Netball
Rugby
Soccer
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| Circuit training | consists of a series of 10 exercises arranged in your training area. The exercises must be performed in order.”
Fitness components trained:
strength
power
endurance
Agility
Aerobic
Sports that use this method:
Soccer
Gymnastics
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| Resistance training | “A training method that involves using either weights in a gym or your own body weight to make muscles work”
Fitness components trained:
Muscular strength
Muscular power
endurance
Sports that use this method:
Swimming
Weightlifting
Gymnastics
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| Flexibility training |
“This training method is used to improve joint and muscle flexibility”
Fitness components trained:
Flexibility
Muscular strength
Sports that use this method:
Swimming
Weightlifting
Gymnastics
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| Fartlek training is: |
“A training method that involves varying your pace throughout your run, alternating between fast segments and slow.
Fitness components trained:
Strength
Power
Speed
capacity
Sports that use this method:
Running
Swimming
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| Specifity | Choosing the right fitness components and methods to use for what you are training for
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| Frequency | To ensure you improve the required fitness components by training at least 3 times a week and for least 20-30min session
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| Training Principles | Frequency, Progressive overload, Variety and specificity
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| Variety | To ensure you stay motivated by changing where, how you train, how hard you change and who you train with
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| Progressive overload | Small increase so that your body gradually increase.
Eg, Increase duration or Intensity
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| benefits of Fitness | -Less fatigue
-Less boredom
- Improved sleep
- Feel healthy and happy
- Prevents disease
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| The Heart | The heart is a muscle that pumps blood around the bod. The blood contains oxygen which keeps you alive
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| Aerobic Capacity | This the ability to participate in whole body continuous activities using Aerobic capacity. This fitness component is most important for living a long and healthy life.
Running, Cycling and swimming all use Aerobic Cpacity
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| Anaerobic Capacity | This is the ability to get your body moving quickly. These are short events requiring rapid movements. Most team sports require speed so you can get to the ball first. Soccer, Rugby and Hockey all use Anaerobic Capacity
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| Body Composition | The Ratio of Body fat to muscle. Sports that need Body Composition include basketball and Rowing.
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| Coordination | This is the ability to time your movements so that you perform skills smoothly and accurately.
Sports that need this include Cricket, Netball and Basketball
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| Balance | This is the ability to stay upright or incontrol of your body while moving or stationary. Sports that need this are
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| Agility | This is the ability to accelerate quickly, dodge, weave and turn while maintaining speed.
Sports that need this include Soccer, Hockey and netball
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| Flexibilty | This is the ability of your muscles, tendons and ligaments to stretch so that your joints allow large movements.
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| Muscular Strength | This is the ability of your muscles to exert a force against a resistance
Sport that needs this is rowing
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| Muscular Power | This is the ability to use strength quickly to produce an explosive effort
Sports that need this are sports that involve kicking and throwing so softball and futsal
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| Muscular Endurance | This is the ability of your muscles to produce small efforts that are repeated over and over again
Sports that need this include Hockey and swimming
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