Title: WARM UP AND WARM DOWN
1WARM 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?
2ASPECTS 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
3ASPECTS OF FITNESS(SKILL-RELATED)
- CO-ORDINATION
- REACTION TIME
- AGILITY
- BALANCE
- SEE PAGE 19
CRAB
Pair an activity for each aspect
4MENTAL 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?
5DEFINITIONS
- 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?
6DEFINITIONS
- 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?
7FITNESS 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
8METHODS 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?
9TRAINING 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
10PRINCIPLES 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
11Plyometrics 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?
12Fartlek 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
13Plyometrics 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?
14Cardio-respiratory programme FARTLEK
- Course 1500M long (distance)
- Variety of pace to include sprint, jog and walk
- Variety of terrain-flat and steep.
- Variety of intensity and heat rate (intensity)
- Carry out 3 times a week (frequency)
15AGILITY 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?
16BENEFITS 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?
17MONITORING HEART RATE
Q. HOW CAN YOU MONITOR OTHER ASPECTS OF FITNESS?
18Example 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
19BENEFITS 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
20BENEFITS OF FLEXIBILITY
21How 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