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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 – PowerPoint PPT presentation

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Title: WARM UP AND WARM DOWN


1
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
3
ASPECTS OF FITNESS(SKILL-RELATED)
  • CO-ORDINATION
  • REACTION TIME
  • AGILITY
  • BALANCE
  • SEE PAGE 19

CRAB
Pair an activity for each aspect
4
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?
5
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?
6
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
8
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?
9
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
10
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
11
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?
12
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
13
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)

15
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?
16
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
19
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
20
BENEFITS OF FLEXIBILITY
  • DYNAMIC
  • STATIC

21
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
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