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AEROBIC
ENDURANCE
● The ability of the
cardiorespiratory system to work
efficiently.
● Supply nutrients and oxygen to
the working muscles during
sustained activity.
MUSCULAR
ENDURANCE
● The ability of the
muscular system to
work over long periods
of time.
● Muscles contract
repeatedly against a
light weight/low load.
FLEXIBILITY
● The ability to move all
joints fluidly.
● Joints are moved
through their FULL
range of movement.
SPEED ●Distance divided by the
time taken. ● There are 3 types of
speed:
● Acceleration (up to 30m)
● Pure (up to 60m)
● Endurance (sprints with a short
rest between)
MUSCULAR STRENGTH
● The MAXIMUM force that
a muscle/group of muscles
can produce.
● This is measured in
kilograms (kg) or Newtons
(N).
BODY COMPOSITION
● The relative ratio of fat mass
to fat-free mass (vital
organs, muscle, bone) in the
body.
● Body composition can
influence sports that people
participate in.
POWER
● The work done over a unit of
time.
● It is calculated using the
following equation:
Power =
Force (kg) x Distance (m)
Time (mins or secs)
FREQUENCY
● The number of training
sessions you complete
over a period of time.
● You should aim for 3-5
sessions a week.
INTENSITY
• How HARD you
train.
• intensity can be
measured using heart
rate and Borg Scale
(RPE).
TIME
● How LONG you train
for.
● Aim for 15-60 minutes of
activity depending on the
intensity.
TYPE • How you train.
● The method of training that
you chose to use. ● Specific training for the
sport and the person’s needs.
FLEXIBILITY TRAINING There are THREE types of flexibility training:
● STATIC – slowly stretch and hold for 10-20 seconds.
Usually performed in a stationary position.
● BALLISTIC – stretch using fast jerky movements
such as bouncing. Can be sport specific.
● PNF – passive stretching performed with a partner.
Stretch – Contract – Stretch.
Advantages
● Can be made sport specific.
● No specialist equipment needed.
● Improved flexibility may reduce injury risk.
Disadvantages
● Need to be experienced to perform PNF safely and effectively.
● May require two people to perform certain techniques.
CIRCUIT TRAINING ● Circuit training can be used to improve many
components of fitness.
● There will be various stations where you will
work for a designated time, have a rest then
move to the next station.
Advantages ● Training can be made specific. ● No need for specialist equipment. ● Can focus on many components of fitness. ● Can use a variety of activities.
Disadvantages ● Need to allow time to plan exercises. ● May need to demonstrate exercises to the participants.
WEIGHT TRAINING ● Barbells and dumbbells are types of weights that
can be used.
● Sets, reps and loads can all be determined
using your individual needs.
Advantages ● Training can be made sport specific.
● You can target specific muscles/muscle groups.
● Effective for strength and endurance gains.
Disadvantages ● Correct technique needs to be taught/explained.
● Will need access to weights.
● Equipment may be expensive to buy.
● May need a spotter for safety purposes.
PLYOMETRICS ● Develops sport-specific explosive power and strength.
● Exercises in which muscles are quickly and repeatedly
stretched/lengthened and the contracted/shortened,
thus producing great force.
Advantages ● Training can be made sport specific.
● Little cost involved, no need for specialist equipment.
Disadvantages
● Need to be trained/experienced in plyometrics to perform
the exercises safely due to high intensity of the exercises.
CONTINUOUS TRAINING ● Steady state training.
● Training at low intensity for a long period of time
with no rest.
● Should last at least 30mins.
Advantages ● No specialist equipment needed. ● Easy to organize/carry out. ● Good for building endurance.
Disadvantages ● Can be monotonous/boring. ● Higher risk of injury if running on a hard surface. ● Only develops aerobic endurance, not anaerobic.
FARTLEK TRAINING ● ‘Speed play’
● Usually continuous with no rest period, however
the intensity is varied.
● Sprint – walk – jog – sprint – walk – jog - sprint
Advantages ● Can be made sport specific. ● No specialist equipment needed. ● The performer can control the intensity level. ● Adds variety and interest to training.
Disadvantages ● Need for careful control of training intensity. ● Performer needs good self-discipline and motivation to maintain work rates.
INTERVAL TRAINING ● A period of work followed by a rest period.
● Work time varies from 30secs to 5mins and
recovery can be jogging, walking or complete rest.
Advantages ● Can be made sport specific. ● No specialist equipment needed. ● Can be used for aerobic and anaerobic endurance.
● Distance, time and intensity can meet individual needs.
Disadvantages ● Performer can lose interest due to repetition. ● Needs careful planning.
SPEED TRAINING ● There are different types of speed training:
● Hollow sprints – sprint for 20m, jog for 20m.
Acceleration training – rolling start to maximum
speed. ● SAQ speed, agility and quickness – moving at
speed while changing direction usually side step type moves.
● Interval training – sprint work followed by a rest
period.
Advantages ● No specialist equipment needed.
● Can be made sport specific. ● Easy to organize and carry out.
Disadvantages ● Performer may get bored to lack of variation. ● Need to maintain focus and motivation throughout.
FITNESS TESTING
● Fitness tests are important as it gives a coach baseline data.
● Give a starting point for designing a training programme.
Before testing you need to:
● Gain consent from the individual (consent form).
● Calibrate the equipment (checking and adjusting to ensure
accurate results).
SIT & REACH Flexibility
● Sit down ensuring knees are flat on the floor.
● Reach as far as you can.
● Touch the board.
Advantages ● Easy to complete. ● Quick to administer. ● Can compare to “norm” data. ● Minimal set up required.
Disadvantages ● Inconsistent data due to warm up/time of test. ● Need specialist equipment. ● Only measures a specific area of the body
GRIP
DYNAMOMETE
R Strength
● Arms by your side. ● Hold the dynamometer parallel to your body.
● Squeeze as hard as you can and hold for 5secs.
Advantages ● Quick to administer. ● Can repeat multiple times in quick succession. ● Do not need a large space. ● Can compare to “norm” data.
Disadvantages ● Only focuses on muscular strength in the hand/arm. ● Need specialist equipment.
12 Minute Cooper Run Test Aerobic Endurance
● Set up a track or flat area with cones 100ms apart ● Stand on start line and begin running on the whistle. ● Run continuously for 12 minutes ● Record the distance run when the whistle blows to stop at
12 minutes.
Advantages ● Minimal set up required. ● Large numbers can be tested at one time. ● Gives good predictions of aerobic endurance. ● Can compare to “norm” data.
Disadvantages ● Test can get tedious very quickly. ● High motivation needed. ● Can lose track of laps
30 METRE SPRINT TEST
Speed
● Set out two cones 30m apart. ● Sprint as fast as you can between the two cones. ● Have a partner time you on a stopwatch.
Advantages
● Minimal set up required. ● Easy to administer. ● Can repeat multiple times. ● Can compare to “norm” data.
Disadvantages
● Need a partner to time/record. ● Need a flat surface to run on. ● Maximal test so tiring
SERJEANT JUMP TEST
Power
● Stand with your dominant side against the board/wall.
● Have one dip of the knees and then jump as high as you can and
touch the board.
● Perform three trials, recording the best attempt.
Advantages
● Minimal set up required.
● Can repeat multiple times.
● Can compare to “norm” data.
Disadvantages
● Need a partner to time/record.
● Need a vertical jump board to help record score.
1 MINUTE SIT UP TEST Muscular Endurance
● Lie on a mat with your arms crossed and feet flat on the
floor.
● Perform as many sit ups as you can in 1 minute.
● Body must raise up to a 90o position.
Advantages
● Can repeat multiple times.
● Can compare to “norm” data.
● Minimal set up required.
Disadvantages
● Need a partner to time/record.
● Need a flat surface/mat to perform the test.
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