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?
Explore different fitness training methods • Flexibility training • Strength, Muscular Endurance and Power training • Aerobic Endurance training • Speed training
Flexibility training • Three types: • Static • Ballistic • PNF
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.
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
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
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
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
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
PNF • Then: • Relax muscle • Static stretch • Stops the stretch reflex • Allows greater stretch and larger range of movement
Prove it review • Devise 5 challenging question and answers for your partner. Write these in your book. • Consider the 5 Ws