WARM UP AND WARM DOWN

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WARM UP AND WARM DOWN

• A WARM UP STARTS WITH LIGHT EXERCISE THEN
  STRETCHING TO
• REDUCE THE RISK OF INJURY
• PREPARE THE MUSCLES FOR MORE DEMANDING EXERCISE
• INCREASE THE RANGE OF MOVEMENT
• A WARM DOWN IS LIKE A WARM UP AND GETS RID OF
  LACTIC ACID
• -GRADUALLY REDUCES HEART RATE BACK TO NORMAL

q. Why warm up?
2
ASPECTS OF FITNESS(PHYSICAL OR HEALTH-RELATED)

• CARDIO-RESPIRATORY ENDURANCE(STAMINA)
• SPEED
• STRENGTH
• POWER
• FLEXIBILITY (SUPPLENESS)
• MUSCULAR ENDURANCE
• SEE PAGE 19

SSSS
THE 4 SS
t. pair an activity with each aspect
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ASPECTS OF FITNESS(SKILL-RELATED)

• CO-ORDINATION
• REACTION TIME
• AGILITY
• BALANCE
• SEE PAGE 19

CRAB
Pair an activity for each aspect
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MENTAL FITNESS

• CONCENTRATION
• (REHEARSAL)
• CONTROL
• CONFIDENCE
• COMMITMENT
• (MOTIVATION)

CCCC
THE 4 CS
Choose 1 how is it important for golf?
What is the arc of arousal?
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DEFINITIONS

• Cardio-respiratory endurance
• is the ability of the whole body to work
  continuously.
• Power
• is the combination of strength and speed.

WHAT ARE THE KEY WORDS?
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DEFINITIONS

• Agility
• is the ability to move the body quickly and
  in varying directions
• Confidence
• is having self-belief to carry out tasks
  efficiently

WHAT ARE THE KEY WORDS?
7
FITNESS TESTS

• MEDICINE BALL THROW-(power in the arms)
• 10X5M SPRINT TEST-(speed/agility)
• 20M PROGRESSIVE SHUTTLE RUN TEST-CRE
• SHOULDER LIFT TEST-(flexibility)
• STANDING LONG JUMP-(power in the legs)
• SIT AND REACH TEST (flex in the legs)

Pair a test with a method of training
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METHODS OF FITNESS TRAINING

• WEIGHTS FOR STRENGTH
• CONTINUOUS FOR STAMINA
• CIRCUITS FOR MUSCULAR ENDURANCE
• INTERVAL FOR SPEED

Q. How would these help performance in an
activity of your choice?
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TRAINING WITHIN AN ACTIVITY

• How This is when you train an aspect of fitness
  while improving skill at the same time
• Why
• It improves your skill level as well as fitness.
• It is more motivational
• It is a better use of time

CHOOSE AN ACTIVITY DESIGN A CIRCUIT TO IMPROVE
SKILL AND FITNESS
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PRINCIPLES OF TRAINING
SO RAPR

• SPECIFICITY
• OVERLOAD(FIT)
• REST
• ADAPTATION
• PROGRESSION
• REVERSIBILITY
• SEE PAGE 19

Give an example of how to apply FIT in weight
training
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Plyometrics Definition

• Training to improve power. It involves strong
  movements at speed where the muscle is stretched
  shortly before a powerful muscle contraction
  (e.g. jumping)

How would this training help your spike?
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Fartlek Definition

• Training to improve cardio-respiratory endurance.
  It involves running at different speeds and
  terrains over a specific distance.

Write out an example of a fartlek course
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Plyometrics programme

• Dumb bell squat jumps (legs)
• Depth jumps
• Depth to box jumps (legs)
• Hurdle hops (legs)
• 30 Second box drill (legs)
• Board jumps (legs)
• Medicine ball side throws (arms)
• Pull-over pass (arms)
• Over head throw (arms)
• Power drop (arms)
• Medicine ball slams (arms)
• (training load) reps 15 sets 3
  rest 1 min

How could you adapt the workload for more power
endurance?
14
Cardio-respiratory programme FARTLEK

1. Course 1500M long (distance)
2. Variety of pace to include sprint, jog and walk
3. Variety of terrain-flat and steep.
4. Variety of intensity and heat rate (intensity)
5. Carry out 3 times a week (frequency)

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AGILITY PROGRAMME

• T-drill
• Court corners
• Figure of eights
• Icky shuffle
• Mini handle hops
• 180 turn jump
• Snake jump
• Reverse shuffle
• Bunny jumps
• Anti-clockwise hoop jumps
• (Training load) Reps 25 sets3
  rest 1 min

How could you progress the training load if you
had adapted to the original?
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BENEFITS OF GOOD STAMINA

• YOU CAN WORK HARDER FOR LONGER
• YOU CAN DO THE SAME AMOUNT OF WORK WITH LESS
  EFFORT
• YOU RECOVER MORE QUICKLY
• BIGGER LUNGS SO INCREASE IN OXYGEN UPTAKE
• BIGGER HEART MEANS MORE BLOOD PUMPED AND LESS
  BEATS
• IMPROVED PERFORMANCE AS YOU CAN RUN FAST TO GET
  THE BALL AND YOU DO NOT WORK ANAEROBICALLY
• SEE PAGE 23-24

How would this help swimming performance in a
race?
17
MONITORING HEART RATE
Q. HOW CAN YOU MONITOR OTHER ASPECTS OF FITNESS?
18
Example of good stamina in football

• Allows you to support attack and get back to
  defend.
• Allows you to continue to mark opponent
  through-out the game.
• Allows you to get away from opponent in later
  stages of game
• Allows you to overlap and get up and down flanks.
  

Give a different example for basketball
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BENEFITS OF POWER

• Higher jump in legs allows you to hit a spike at
  a steeper and more difficult angle to defend
• A more powerful arm action allows you to
  penetrate the block or creates a difficult shot
  to return

Give an example for badminton
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BENEFITS OF FLEXIBILITY

• DYNAMIC
• STATIC

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How to improve confidence

• Visualisation- picturing making the shot
• Positive self-talk- talk yourself make the shot
• Set ACHIEVABLE GOALS
• The benefits of confidence
• Taking risks which might lead to success
• Better accuracy
• Better technique

Give an example for basketball