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Skill related Health Related BP CARS Big Fat Maureen Munches Cakes. B alance P ower C oordination A gility R eaction time S peed. B ody Composition F lexibility M uscular S trength M uscular E ndurance C ardiovascular fitness. Fitness tests.

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Skill relatedHealth Related

BP CARS Big Fat Maureen Munches Cakes

Balance

Power

Coordination

Agility

Reaction time

Speed

Body Composition

Flexibility

Muscular Strength

Muscular Endurance

Cardiovascular fitness

fitness tests
Fitness tests

Coopers 12 min run – Cardiovascular fitness

Hand grip test – Strength

Sit and reach – Flexibility

Harvard step test – Cardiovascular & Muscular endurance

Illinois agility run – Agility

Standing stork test – Balance

Sergeant jump – Power

Ruler drop test – Reaction time

30 meter sprint – Speed

Three ball juggle - Coordination

principles of training rips fitt reverse
R - Rest & Recovery: Recovery is the time needed for your body to repair any damage caused by physical activity.  Rest is the amount of time you allow your body to recover.

I - Individual differences/needs: making training match the needs of an Individual.

P - Progressive Overload: to gradually increase the amount of overload you do to increase your fitness without the injury risk.  

S - Specificity: matching training to the skills/fitness components for an activity.

F - Frequency of activity - How often you exercise. to make improvements in fitness you should train 3-5 times a week for at least 20mins.  

I - Intensity of activity - how hard you should exercise. 

T - Time spent on activity - how long you should exercise.

T - Type - what exercise you should use. It can be good to vary training sessions so that you dont get bored of the same old workout.

You use the FITT principle to apply and change overload when training.

Principles of trainingRIPS FITT Reverse

Reversibility - You need to keep training or your fitness will be lost.  If you become injured or you stop training your fitness gains will be reversed and you will lose fitness. 

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Methods ofTraining

100% Aerobic

Remember - WIF CCC

Weight (resistance)

Interval

Fartlek

Continuous

Cross

Circuit

CONTINUOUS

CROSS

Fartlek training and Interval training methods can be adapted to develop the aerobic system or anaerobic system.

Circuit and cross training can be adapted to develop more aerobic or anaerobic systems depending on the outcome required.

FARTLEK

50%

CIRCUIT

The exact proportions will vary according to the details of what is done during each activity in their training programme.

INTERVAL

WEIGHT

100% Anaerobic

the exercise session
The Exercise Session

A training session, match or competition should always have three parts.

  • 1) Warm -Up
  • 2) Main Activity
  • 3) Cool- Down

You need to be able to show an understanding of how and why we warm up and cool down;-

Warm up – A warm up is split up into 3 sections.

  • (1)=Pulse raising. Normally gentle jogging
  • (2)=Stretching, Particular focus on the muscles which are to be used during exercise.
  • (3)= The activity related part, sprinting, a passing drill, ballistic bouncing
diet f at m en c an t p lay f ootball v ery w ell
DIET - Fat Men Can’t Play Football Very Well

Fats – Slow release energy

Minerals - Help body grow and function

Carbohydrates – Provide instant energy

Proteins – Tissue repair + energy

Fibre – provide roughage for digestive system to work

Vitamins – Help body grow and function

Water – Keep system hydrated and working properly

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Somatotypes

Endomorph – Dumphy Large frame - overfat

Ectomorph – Tall thin

Measomorph – Muscley – wide shoulders

Performance enhancing drugs

All drugs should not be permitted

Anabolic steroids – increase bone and muscle growth – help repair quicker

Diuretics – Increase the amount you urinate, used for weight loss

Stimulants – increase physical and mental alertness

Narcotic analgesics – Kill pain

Beta Blockers – Clam nerves and reduce heart rate

Peptide Hormones – EPO – increases red bloods cells

Others mimic hormones like testosterone.

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The Muscular System

A- Deltoids

Trapezius-F

B-Pectorals

Triceps-G

C-Biceps

Latissimus Dorsi-H

D-Abdominals

Gluteals-I

Hamstrings-J

E-Quadriceps

Gastrocnemius-K

Front View

Back View

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What types of movement are possibleat the following joints?

Ball and Socket Joint:

Extension

Flexion

Abduction

Adduction

Rotation

Hinge Joint:

Extension

Flexion

injury in sport
Injury in sport

Prevention of Injury

  • the rules of the game
  • correct clothing/footwear; protective clothing/equipment for different sports
  • balanced competition in terms of grading/skill levels/weight/age/sex
  • warm-up and cool-down practices.

Injury types

  • Fractures

• Joint injuries — dislocation; tennis and golf elbow; cartilage of the knee; twisted ankle

• Unconsciousness/concussion

• Soft tissue injures

• Skin damage: cuts/grazes/blisters

• Dehydration and hypothermia

Treatments

• D.R.A.B.C * and resuscitation (Danger, Response, Airway, Breathing, Circulation)

• Recovery position – To keep airway clear for if become sick

• R.I.C.E.** (Rest, Ice, Compression, Elevation)

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Sports Participation Pyramid

You can take part as a –

Player (participant)

Leader (coach etc..)

Official (referee etc..)

Volunteer - (chairman, helper etc..)

These are known as different roles in sport!!

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Influences on your Healthy Active LifestylePeople – family, peers, role modelsImage - fashion influences, media coverageCultural factors – Age, disability, gender, raceResource – availability, location, access, timeHealth and Well being – illness, health problemsSocio-economic – cost, status

Goal setting - Remember S.M.A.R.T. 

S  Specific – must to the point

M Measurable – can be measured and compared

A  Achievable – challenging but not to difficult

R  Realistic – matched to the performers skill level

T  Time bound – Set for a particular time to be completed by