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Assessment task
Following identifying the training types as well as advantages and disadvantages for each.
you are required to design a training session for each of these components of fitness; 1.cardiovascular training
2.resistance training3. flexibility training 4.speed training
To obtain the M2 you will need to have detailed plans for each with diagrams/ sets/ reps/ intensities/ rest periods etc.
Assessment task
To assist you with this use your assessment task for P1, the previous slideshow for this unit as well as “methods of training” from unit 2
Some example sessions will be given as part of this PowerPoint
Assessment task
Ensure each session is user friendly clearly set out
Use of text, diagrams (with dimensions) and pictures
An appropaite warm-up/ prehab and cool down have been identified for each session type
CV Training
Traditional long, low intensity known not to be as effective as other methods;
4/4 aerobic fitness ; 4 mins on 3 mins (active recovery) x4 SSG 4v4; 4 mins x 4 3 mins (active recovery)
• Treadmill hill pyramid:• Find the speed that produces 70% of your Max HR• Stay at that speed throughout your interval then vary the gradient on the treadmill• Work 2 minutes• Rest 1 minute• Warm up: 2minutes @ 2% gradient• Rest• 2 minutes @ 4% gradient• Rest• 2 minutes @ 6% gradient• Rest• 2 minutes @ 4% gradient• Rest• 2 minutes @ 2% gradient
Strength/ Resistance Training
What is you aim? Maximal Strength Hypertrophy (Muscular size) Muscular Endurance Power
Strength Hypertrophy Endurance Power
Rep Range
1-5 (1-3) 6-12 12-15+ 1-5
Sets 1-6 2-4 2-5 1-5
Intensity 80%+ 65% to 85%
30-50% 50% (Maximal velocity)
Rest 2-4 minutes
30-120 seconds
minimal Maximal
Strength/ Resistance Training
Ensure that you session plan is presented effectively and that it contains;
A warm up “fit for purpose” A series of exercises within the focus
with intensities, reps/ sets potentially a diagram
An effective cool down and potential recovery strategies
Example resistance sessionExercise Sets/ reps Weight rest
Press up 25/3 BW 30 seconds
Pull up 15/3 BW +5kg 30 seconds
Mason Twist 25/3 5kg Medball 30 seconds
Dips 15/3 BW+ 10kg 30 seconds
V-up 15/3 BW +10kg 30 seconds
Lunge 15 (E/L)/3 BW 30 seconds
S/L squat 14 (E/L)/3 BW +20kg 30 seconds
choice of distance reflected the distances. >50% of sprints studied in the premier league were less than 10m in distance
Session Examples
C
10m
Session:
6 repetitions, 60 second recovery between reps
3 sets
Ball as stimulus
Progressions:
Add in GK
Increase distance to 15m
Add in changes of direction