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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.
BP CARS Big Fat Maureen Munches Cakes
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
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.
Remember - WIF CCC
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.
The exact proportions will vary according to the details of what is done during each activity in their training programme.
A training session, match or competition should always have three parts.
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.
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
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.
Ball and Socket Joint:
Prevention of Injury
• Joint injuries — dislocation; tennis and golf elbow; cartilage of the knee; twisted ankle
• Soft tissue injures
• Skin damage: cuts/grazes/blisters
• Dehydration and hypothermia
• 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)
You can take part as a –
Leader (coach etc..)
Official (referee etc..)
Volunteer - (chairman, helper etc..)
These are known as different roles in sport!!
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