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B3 Fitness training methods

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  1. B3 Fitness training methods • What training method would a basketball player take part in? • What training method would a cricket player take part in? • What would be the similarities and differences? • Start with listing the skill and physical related fitness components?

  2. Explore different fitness training methods • Flexibility training • Strength, Muscular Endurance and Power training • Aerobic Endurance training • Speed training

  3. Why do you need flexibility?

  4. Flexibility training • Three types: • Static • Ballistic • PNF

  5. Name the flexibility training method

  6. From the list below, which is the correct definition for static stretching • 1. Stretching whilst you are standing still • 2. Including active and passive stretching • 3. Stretching that involves a partner stretching • 4. You have to hold a stretch between 8 – 10 seconds.

  7. Use page 13 to complete the table

  8. Static stretching • Two types: • Active stretching • Work on your own • Individual applies the force/stretch to the muscle • Passive/Assisted stretching • Another person/object/wall • Applies a force to the individual to support the stretch

  9. Advantages/Disadvantages • Advantages • Safest method – Less chance of injury • Don’t need any others to support • Disadvantages • Doesn’t replicate movements from the sport • Can lead to injury if not done properly

  10. Ballistic stretching • Fast/jerky movements • Full range of joint motion • Bobbing/bouncing movements • Matches the movements involved in the sport • Can cause strains and muscle soreness

  11. Advantages/Disadvantages • Advantages • Replicates movements from the sport – Specificity • Can do on your own without others • Disadvantages • Doesn’t replicate movements from the sport • Can lead to injury if not done properly • Can cause muscles to tighten

  12. Proprioceptive Neuromuscular Facilitation • Also called PNF • Develop strength, flexibility and mobility • With a partner/immovable object • Sometimes used in rehab programmes • Partner stretches muscles to upper limit • Hold in isometric contraction (muscle does not change size)– 6 – 10 secs

  13. PNF • Then: • Relax muscle • Static stretch • Stops the stretch reflex • Allows greater stretch and larger range of movement

  14. Prove it review • Devise 5 challenging question and answers for your partner. Write these in your book. • Consider the 5 Ws