Grade 9 Health

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Grade 9 Health Fitness

• Designing a Training Plan
• Mr. Fraser

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Objective

• Students will create/design/and be able to
  explain a fitness plan that they composed for a
  specific sport.
• Students are expected to use the fitness training
  methods learned in class and apply the
  appropriate methods of training to their sport of
  choice.
• Students are expected to present their sport and
  training choices in a brief presentation to their
  peers.
• Students are expected to complete all categories
  of the assignment, and use all time effectively.
• Students are expected to use own work plagiarism
  will not be permitted. You Quote It, You Note
  It! http//library.acadiau.ca/tutorials/plagiari
  sm/

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Basic Training and Principles

• The human body is an amazing biological/physiologi
  cal community
• At every age in life it is capable of positive
  change or adaptation
• We all have heard of the statement use it or
  lose it
• Two schemes of physical training Traditional
  training methods and a Functional training
  approach

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Traditional Training Theory

• Focuses on individual components of fitness and
  trains them separately.
• Examples can you think of any?

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Functional Training Theory

• Looks at how we move in our daily lives and how
  we integrate all body systems to work together
  for the most positive results
• Examples can you think of any?

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Definitions

• Cardiovascular system
• the organs and tissues involved in circulating
  blood and lymph through the body
  (www.dictionary.com)
• Muscular Strength
• the capacity of your body's muscles to generate
  extreme amounts of force in a short period of
  time utilizing anaerobic energy
  (http//tms.ecol.net/fitness/strbasic.htm )
• Sport Specific
• The focus on training for a particular type of
  sport and breaking down the sport components,
  then applying the two training schemes.

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Definitions cont

• Endurance or Aerobic exercise
• consists of performing low- to medium-intensity
  exercise for very long periods of time. E.g.,
  jogging or running several miles cycling dozens
  of miles to thousands of miles swimming hundreds
  of yards to dozens of miles. (http//www.answers.c
  om/topic/endurance)
• What types of endurance are there ?
• The types of endurance are Aerobic endurance,
  Anaerobic endurance, Speed endurance and Strength
  endurance. A sound basis of aerobic endurance is
  fundamental for all events. (http//www.brianmac.d
  emon.co.uk/enduranc.htm)

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Other Definitions

• Power
• Agility
• Overload
• Frequency
• Intensity
• Flexibility
• Progression

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Specificity of Training
What things do we need to train for our sport?

• The Muscular System
• The Skeletal System
• Kinesiology
• The Cardiovascular System
• The Neurological System
• Flexibility
• Nutrition Metabolism

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The Muscular System

• Anterior Muscles
• (muscles in the front of our body)
• Pectoral muscles
• Quadriceps Muscles
• Bicep Muscles
• Abdominal Muscles
• Forearm Muscles
• Deltoid Muscles
• Shoulder Muscles
• Tibialis Anterior
• Peroneus Longus

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The Muscular System

• Posterior Muscles
• (muscles in the back of our body)
• Trapezius
• Rear Deltoids
• Latissimus Dorsi
• Hamstrings
• Gluteus Muscles
• Gastrocnemius
• Soleus

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The Muscular System

• Muscle conditioning and resistance training
• increases core strength so that the abdominal and
  back muscles are stronger and better balanced to
  improve posture and reduce the incidence of back
  pain.
• increases muscular strength or ability to produce
  a maximum amount of force one time.
• increase muscular endurance which allows the
  muscles to contract many times with less chance
  of fatigue.

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The Muscular System
Muscle conditioning and resistance training

• Traditional Training Principles
• Everyone should do some resistance training to
  maintain functional ability, increase metabolism,
  improve bone strength, reduce the chance of
  injury and improve muscle tone and body image.
• FITT principles (Frequency, Intensity, Time, and
  Type)

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FITT Principles
Frequency 2 to 4 days a Week This allows for 48 hours of recovery between training sessions for muscle growth and repair
Intensity Moderate Resistance 1 Set of 8-12 Repetitions 60-80 of 1 RM (Rep. max) It is recommended that the participant exercises to temporary muscle fatigue or maximal failure with proper technique, muscle control and a full range of motion
Time Perform 20-30 minutes of resistance training 2 sec. lift, 2 sec. hold, and 4 sec. lowering 1 set takes approx. 60-90 sec., then rest 30-90 sec.
Type Use a variety of methods including both Traditional and functional exercises.
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Functional Training
Muscle conditioning and resistance training
Athletes have two lives a fitness training life
and a real life

• Functional training (stabilization training)
  enables participants to activate and
  hold/maintain a safe neutral postural upright
  while moving the extremities.
• Example of fundamental exercises are squats and
  lunges (both the quadriceps and gluteus maximus
  muscles are worked), as well as back and trunk
  stabilizers.

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Functional Training
Comparison- Traditional vs. Functional Training

• Situation Training for a 10 km Road Race
• To strengthen the lower body, Traditional
  exercises that isolate the quadriceps like leg
  extensions would be useful and can be
  accomplished by traditional resistance training
  exercises.
• Training benefits would be greatly improved if
  standing lunges and squats were included using N

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Cardiovascular System (CVS)

• The primary function of the cardiovascular system
  is to deliver O2 blood to exercising muscles.
• Through increased physical activity we can
  strengthen the heart and circulatory system.
• Purpose- The cardiovascular system is comprised
  of the heart (pump) and a network of arteries and
  veins (blood vessels) that carry blood throughout
  the body.
• Components of the CVS-
• Heart Rate (pulse- beats per minute)
• Breathing Rate (BR)

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Cardiovascular System (CVS)

• At the onset of exercise, the cardiovascular
  system responds to the increased demand for
  oxygen by increasing the HR, and BR.
• Important to deliver O2 blood to exercising
  muscles.

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Cardiovascular System (CVS)
What are some ways to train the Anaerobic/Aerobic
CV?

• Ways to train CV system
• ?
• ?
• ?
• ?
• ?

• ?
• ?
• ?
• ?
• ?

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Metabolism and Nutrition

• In some case molecules are broken down into
  smaller ones (digestion of food).
• - Cells then uses the energy created from
  this process to provide the body with energy.
• - All metabolic reactions result in the
  production of energy (ATP).

ATP can be described as the fuel used to
perform muscular contractions and human
movement. Proper eating habits and nutrition
provides for metabolic Reactions.
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Metabolism and Nutrition

• Anaerobic Metabolism
• Is the prime producer of ATP from 10 seconds to 2
  minutes of intense exercise
• Once 2 minutes of exercise occurs, the blood
  stream has been able to deliver O2

• Aerobic Metabolism
• After 2 minutes of exercise the muscles
  are able to receive O2 blood from the capillaries

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Metabolism and Nutrition

• Essential Nutrients- there are 6 essential
  nutrients or components of food that the body
  needs to function
• Carbohydrates
• Protein
• Fat
• Vitamins
• Minerals
• Water

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Example Plans

• Mountain Biking
• http//www.utahmountainbiking.com/training/trainin
  g3.htm
• Distance Running
• http//www.getrunready.ca/english/training/index.h
  tml
• Figure Skating
• http//figureskating.about.com/od/learntoskate/a/w
  eeklyschedule.htm

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Creating a Plan (Base Information)

• Handouts

Creating a Workout Schedule
Planning
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Hints

• Create your plan in a table style
• 5 day workout plan
• Use headings (titles) to identify workout type
• Use only one type of font
• Reference where you received your information
• Write-up 2 pages max. Explain how the exercises
  you chose will benefit your athlete.
• remember the F.I.T.T. principles