fitness cycle.ppt

7/27/2019 fitness cycle.ppt

http://slidepdf.com/reader/full/fitness-cycleppt 1/35

Fitness Cycle

and Conditioning



What is FitnessIt can be defined as the ability to keep one’s energy and

agility during vigorous activities.

OR

Combination of psychomotor skills in a balance form

while enabling an individual to perform effectively and

efficiently.



Components of Fitness

What we will learn in this presentation:

agility

balance

coordination

power

reaction time

speed

nutrition

training

enduranceflexibility

How and why these elements of skill related fitness are important todifferent sports.



Agility

Agility is the ability of theperformer to change the position oftheir body quickly, whilst keepingtheir entire body under control.

Agility is especially important insports like fencing and squash thatrequire quick and precisemovements.



BalanceBalance is the ability of the performer to retain their centre of mass overtheir base of support.

Balance can be either:

What type of balance does agymnast need?

static – balancing while stationary: forexample, standing on one leg

or

dynamic – balancing while in motion, forexample: keeping your balance on a bikeas it goes round a corner.



Static Dynamic

Do these activities involve static or dynamic balance?



CoordinationCoordination is the ability of theperformer to move two or more bodyparts accurately and smoothly inresponse to stimuli from the senses.

Coordination allows you to producecomplex actions from a number ofsmaller movements.

For example, an effective tennis strokerequires coordinating footwork and arm

action.



PowerPower is a combination of strength andspeed – it is the ability to do strengthperformances quickly.

power = strength × speed

Power is important in explosive events like

throwing and sprinting.

Power is vital to getting a good start in shortraces.



Reaction Time

Reaction time (RT) is the elapsed timebetween the presentation of a sensorystimulus and the subsequent behaviouralresponse. Where the interval between the

reception of a stimulus and the initiation ofa response can be measured.

Performers receive stimulifrom the eyes, the ears and

kinesthetic sense. A goodathlete selects the mostimportant information andreacts to it. (RT) can only beimproved by training.



Speed

Speed = Distance covered with respect to time

Speed is the rate at whichsomeone moves or travels fromone point to another.

It is a scalar quantity with aphysical attribute thatinvolves the rate of change ofits position.



Nutrition is the ability of the body totake in and absorb nutrients therebynourishing the body.

It is also the study of food and its

components uses for growth andmaintenance nutriment (a source ofmaterials to nourish)

Nutrition



Training: The physical conditioning ofthe body.

Sports training refers to specializedstrategies and methods of exercise, usedin various sports to develop athletes andprepare them for performing in sportingevents.

Training



Endurance - is the ability of the body

to keep up an exercise or activitycontinually over a period of time without getting tired despite fatigue,stress, or other adverse conditions. Themore endurance someone has, thelonger they can swim, bike, run, or play

a sport before becoming tired.

Endurance



Flexibility

Flexibility - The ability ofa joint to move through

its full range of motion(ROM)

This is the capability of being pliable. With flexibility you are capable of beingbent repeatedly without injury or damageto muscles.



Questions

Consider your favourite sport.Identify examples of when you might require:

Agility

Balance

Coordination

Power

Reaction Time

Speed

TrainingNutrition

Endurance

Flexibility



Principles of TrainingLongTerm

Planning

Adaptation

Variation Reversibility

ProgressiveOverload

Health&

Safety

Specificity

Principles



Principles of Training Health & Safety

Athletes must warm-up efficiently for each training

session. Time must be allocated for this. A cool down is also very important

Specificity

Training has to be specific to you, your activity and to

your level of performance.



Principles of Training Long Term Planning

It takes years to reach excellence! Plan stages of

training. Adaptation

Training will ‘adapt’ your body.

Variation Changing part(s) of your training programme will help

you not to become bored!



Principles of Training Reversibility

After you stop training you lose your level of fitness. It

deteriorates. ‘If you don’t use it, you lose it’. Progressive Overload

Gradually making your training harder.

Train ⇨ Body adapts ⇨ Training becomes too easy ⇨

Train harder! This can be done by increasing the frequency ,intensity and/or duration of training.



Periodization

This is a schedule plan of training of an athlete in which theathletic season is broken down into different phases. Theplanning process uses a systematic method of training that is sodesigned to smooth out an athlete’s preparation for the up-coming competition. There are two phases in periodization, in

which preparation is concerned. They are the GeneralPreparation Phase (GPP) and Specific Preparation Phase (SPP)

GPP: this is done by using exercises to get the athlete fullyconditioned for his or her event.

SPP: this is done by using specific exercises to enhance anathlete’s performance in his /her event (s).



Science of

Periodization



This is the division and distribution of load over aspecific period of time to achieve the best performance

of an athlete. There are three (3) main periods of

training. They are:

Preparation period

Competition period

Transitory period



Preparation period-this period deals with the overallconditioning of the athlete in preparation for thecompetition ahead.

Competitive period- in this period the athlete shouldbe fully prepared for the competition

Transitory period-involves the athletes’ recovery fromcompeting and concentrates on active rest.



Cycle Structure An athlete’s training plan is divided into four main cycle

structures. They are unit cycle, micro cycle, meso cycleand macro cycle.



Unit Cycle- refers to the daily training plan

Micro cycle- this is the 7-21 days training plan

Meso cycle- this refers to the 3-6 weeks training plan

Macro cycle- this refers to the six months- four year

training plan



Single PeriodizationMonths October November December January February March April May June July August September

Test

Compet i t ion

Mesos

weeks4 4 4 4 3 3 4 3 3 6 3 6 5

TP PP I PP II PP III CP I/1 AR CP I/2 TP

week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52



Double Periodization

Months October November December January February March April May June July August September

Weeks 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

TP PP I/1 PP I/2 PP I/3 CP I PP II/1 PP II/2 PP II/3 CP II/1 AR CP II/2 TP

Mesos

weeks3 3 6 4 4 3 5 4 6 3 6 5

Compet i t ion

Test



Warm UpDuration 20

mins

Content :

ArticulationA- Skip

Windmill F/B

High Knees

Butt Kicks

Stretch

EXERCISES:Back Throws

Forward Throws

Chest Push

Lateral Throws*Jumps*

Standing Jump

Hop-hop Step

Frog JumpContin.

Total Rep 84

Cool Down

MONDAY MORNING

STRENGTH

Type: Explosive Int : Medium Vol : High Sets: 2 Reps 6 No-Pause Med - Ball throws 6kg



Warm Up

Duration: 15

min.

Content:

Articulation

A- Skip

Windmill F/O

High Knees

Butt KicksStretch

SPEED

Type:

Maximum

Dist: 20 metres

Int : Medium

Vol : Medium

Sets 2 reps 4

Total Reps 160

Cool Down

MONDAY AFTERNOON



Warm Up

Duration 25

mins

Content:Articulation

Butt Kicks

Bounding

B- Skip:

Stretch

STRENGTH

Type: Explosive

Int: 65%-70%-75%

Vol: HighSets: 2 reps 5

Pause: 3-5mins.

Cool Down

TUESDAY MORNING

EXERCISES :

SNATCH

171LBS- 184lbs-198lbs

BENCH PRESS

228lbs-246lbs-264lbsCLEAN

201lbs-217lbs-232lbs

SQUAT

286lbs-308lbs-330lbs

Total rep 40



Warm Up

Duration: 20

min

Content:

ArticulationAB-Skip

Bounding

A-Skip

Stretching

CORDINATION/TECHNIQUE

Type: Explosive

Int: Medium

Vol: High

Sets 5 reps 10

TUESDAY AFTERNOON

EXCERCISES

Distance

Standing T - 42m

Full Turn - 48m

Weight Discus

Heavy 2.5kg

Normal 2kg

Total Reps 100

Cool Down



Warm Up

Duration: 20

mins.

Content:

Articulation

Jumping JacksWindmill F/B

Bounding

Stretch

StrengthType: Explosive

Int: Medium

Vol: High

Sets 2 reps 5No Pause

Med - Balls Throws

EXERCISES:

Chest Push

Lateral Throws

Forward Throws

*Jumps*

Jump over Hurdles

Frog Jump continuous

Standing Triple Jumps

Total reps 70

Cool Down

WEDNESDAY MORNING



Warm Up

Duration:

15 min.

Content:

ArticulationA- Skip

Windmill

High Knees

Butt KicksStretch

SPEED

Type:

Maximum

Distance:

30 m

Int: High

Vol: High

Set 1 reps 4

Total reps120

Cool Down

WEDNESDAY AFTERNOON



Warm Up

Duration: 25

min.

Content:

ArticulationApart Together

Straight Leg

Bound

AB SkipStretch

Strength

Type:

Maximum

Int: 80%-

85%-90%Vol : High

Sets 3 reps 2

Pause 5 mins

EXCERCISES:

SNATCH

80lbs-211Lbs-

224lbs-237lbs

BENCH PRESS

281lbs-299lbs-

316lbs

SQUATS

352lbs-374lbs-

396lbs

Total 18 reps

Cool Down

THURSDAY MORNING



Warm Up

Duration: 20

mins.

Content:

ArticulationButt Kicks

Stretch

Lateral Skip

Arm- F/BStretch

CORDINATION/

TECHNIQUE

Type : Explosive

Int : Medium

Vol : High

Sets 2 reps 8

EXCERCISES

Discus- Normal

Distance

Standing - 42m

Full Turn - 48m

Total reps 32

Cool Down

THURSDAY AFTERNOON

Documents

fitness cycle.ppt