PLANNED IMPROVEMENT PROGRAMMES
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The document outlines a training program for swimmers to improve performance. It includes a 3-stage pool-based program: 1) stretching and warm-up, 2) interval training with examples provided, 3) cool down swim. It also discusses monitoring progress through a logbook and progression by changing times, rest periods, or distances. A land-based circuit training program is described that works major muscle groups and allows progression through overload. Both interval and circuit training provide aerobic/anaerobic benefits and allow progressive overload through various training parameters.
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Gcse physical education
This document discusses six different training methods used in physical education: interval training, continuous training, fartlek training, circuit training, weight training, and cross training. Each method is designed to improve specific components of fitness and suits different sports. Interval training uses high intensity intervals to improve speed and cardiovascular fitness. Continuous training focuses on steady exercise to boost endurance. Fartlek training mixes bursts of fast and slow running. Circuit training incorporates different exercises to work multiple muscle groups. Weight training builds strength, endurance, and muscle size. Cross training involves activities like swimming and cycling to prevent overuse injuries.
Session 8 structure of a gym session
The document outlines the structure of an effective gym session to improve overall fitness. It should include: 1) a warm-up with pulse raisers, mobility exercises, and short stretches; 2) a cardiovascular section using machines like treadmills and bikes to improve aerobic endurance; 3) muscular strength and endurance exercises using resistance machines and weights; and 4) a flexibility section at the end to increase range of motion. The structure can be modified but should target all four components of fitness - cardiovascular, muscular strength, muscular endurance, and flexibility.
Periodization framework of athletic training
The document discusses periodization, which is a process that divides an annual training plan into smaller phases to achieve peak performance and maintain it while transitioning afterwards. It provides a step-by-step framework for planning that includes identifying goals, preparing resources, planning phases through needs analysis and goal setting, implementing the plan, monitoring results, and providing feedback to improve future plans. The framework aims to enhance performance while preventing overtraining through systematic recovery between training cycles.
Lecture3 pob
The document discusses principles and methods of training for improving cardio-respiratory endurance (CRE). It outlines the principles of specificity, progressive overload, and reversibility. For CRE training, it recommends a minimum frequency of 3-4 times per week, working within one's target heart rate training zone, and durations of 20-30 minutes, progressively increasing over time. It describes fartlek training and a conditioning approach, focusing on the latter for its ability to improve skills and fitness simultaneously in a more motivating way.
Altitude training and periodisation
This document discusses altitude training and periodization. Altitude training involves living or training at high altitude to improve endurance performance through increased red blood cell concentration upon returning to sea level. The process involves acclimatization, primary training at altitude, and recovery upon returning to sea level. Problems with altitude training include physiological stresses and the disruption to an athlete's normal training. Periodization involves planning training in cycles to optimize performance and avoid overtraining. It includes tapering training loads before events to allow the body to peak and supercompensate.
Biomotor Development for the Speed-Power Athlete
This is Dr. Mike Young's presentation on biomotor development for the speed-power athlete from the 2013 NSCA BC Provincial Clinic at the Richmond Olympic Oval.
Training methods
Sports training involves systematic methods and exercises to prepare athletes for games. There are several important training methods, including interval training, repetition training, continuous training, and fartlek training. Interval training alternates between high intensity exercise and recovery periods, improving performance while reducing injury risks. Repetition training breaks distances into smaller parts that are repeated to improve speed and endurance. Continuous training maintains a consistent intensity throughout without rest. Fartlek training varies pace during runs to improve speed and endurance.
Session 6 pulse raiser eqipment
The document provides guidance for gym instructors on using pulse raising equipment in session 5, including identifying suitable equipment, setting it up safely, and demonstrating its use to clients. It recommends including an upright bike, recumbent bike, treadmill, or cross trainer in sessions and provides health and safety checks as well as coaching points for demonstrating correct use and setup of each piece of equipment to clients. Instructors are advised to speak through each step constantly while demonstrating.
Recommended
Gcse physical education
This document discusses six different training methods used in physical education: interval training, continuous training, fartlek training, circuit training, weight training, and cross training. Each method is designed to improve specific components of fitness and suits different sports. Interval training uses high intensity intervals to improve speed and cardiovascular fitness. Continuous training focuses on steady exercise to boost endurance. Fartlek training mixes bursts of fast and slow running. Circuit training incorporates different exercises to work multiple muscle groups. Weight training builds strength, endurance, and muscle size. Cross training involves activities like swimming and cycling to prevent overuse injuries.
Session 8 structure of a gym session
The document outlines the structure of an effective gym session to improve overall fitness. It should include: 1) a warm-up with pulse raisers, mobility exercises, and short stretches; 2) a cardiovascular section using machines like treadmills and bikes to improve aerobic endurance; 3) muscular strength and endurance exercises using resistance machines and weights; and 4) a flexibility section at the end to increase range of motion. The structure can be modified but should target all four components of fitness - cardiovascular, muscular strength, muscular endurance, and flexibility.
Periodization framework of athletic training
The document discusses periodization, which is a process that divides an annual training plan into smaller phases to achieve peak performance and maintain it while transitioning afterwards. It provides a step-by-step framework for planning that includes identifying goals, preparing resources, planning phases through needs analysis and goal setting, implementing the plan, monitoring results, and providing feedback to improve future plans. The framework aims to enhance performance while preventing overtraining through systematic recovery between training cycles.
Lecture3 pob
The document discusses principles and methods of training for improving cardio-respiratory endurance (CRE). It outlines the principles of specificity, progressive overload, and reversibility. For CRE training, it recommends a minimum frequency of 3-4 times per week, working within one's target heart rate training zone, and durations of 20-30 minutes, progressively increasing over time. It describes fartlek training and a conditioning approach, focusing on the latter for its ability to improve skills and fitness simultaneously in a more motivating way.
Altitude training and periodisation
This document discusses altitude training and periodization. Altitude training involves living or training at high altitude to improve endurance performance through increased red blood cell concentration upon returning to sea level. The process involves acclimatization, primary training at altitude, and recovery upon returning to sea level. Problems with altitude training include physiological stresses and the disruption to an athlete's normal training. Periodization involves planning training in cycles to optimize performance and avoid overtraining. It includes tapering training loads before events to allow the body to peak and supercompensate.
Biomotor Development for the Speed-Power Athlete
This is Dr. Mike Young's presentation on biomotor development for the speed-power athlete from the 2013 NSCA BC Provincial Clinic at the Richmond Olympic Oval.
Training methods
Sports training involves systematic methods and exercises to prepare athletes for games. There are several important training methods, including interval training, repetition training, continuous training, and fartlek training. Interval training alternates between high intensity exercise and recovery periods, improving performance while reducing injury risks. Repetition training breaks distances into smaller parts that are repeated to improve speed and endurance. Continuous training maintains a consistent intensity throughout without rest. Fartlek training varies pace during runs to improve speed and endurance.
Session 6 pulse raiser eqipment
The document provides guidance for gym instructors on using pulse raising equipment in session 5, including identifying suitable equipment, setting it up safely, and demonstrating its use to clients. It recommends including an upright bike, recumbent bike, treadmill, or cross trainer in sessions and provides health and safety checks as well as coaching points for demonstrating correct use and setup of each piece of equipment to clients. Instructors are advised to speak through each step constantly while demonstrating.
Hsccore2 140630210853-phpapp01(1)
The document discusses how different types of training can affect performance, including aerobic training, anaerobic training, flexibility training, and strength training. It provides details on continuous training, fartlek training, aerobic intervals, circuits, anaerobic intervals, static stretching, ballistic stretching, dynamic stretching, PNF stretching, and the different types of muscle contractions including isotonic, eccentric, and isometric. The document emphasizes applying the principles of overload and progression to continually improve performance through training.
Receng trends-in-high-intensity-aerobic training
This document discusses recent trends in aerobic training for field sports. Historically, aerobic training for field sports involved long, slow distance training at moderate intensities for 20-40 minutes. However, recent research shows that high-intensity interval training, with intervals spent at or above 100% of an athlete's maximal aerobic speed (MAS), is more effective for improving aerobic power in field sports. Specifically, intervals of 120% MAS for 15-30 seconds followed by equal recovery periods and performed for a total of 4-10 minutes, repeated for multiple sets, has been found to greatly enhance aerobic capacity.
Plyometrics and types of Periodisation)
Plyometrics
Goals of Plyometrics
Plyometrics Exercises
Plyometrics Effectiveness
Benefits of Plyometrics
Guidelines for Plyometrics training
Plyometrics in Rehabilitation
Periodisation
Objectives of Periodisation
Types of Periodisation
Benefits of Periodisation
Ruf - Strength Training for Sprinters
1) In-season strength training for multi-sport sprinters should focus on developing general qualities like strength, speed, and endurance through exercises like squats, Olympic lifts, plyometrics, and sprints while avoiding over-specialization.
2) The program should be periodized into blocks focusing on work capacity, strength, and power and include deloads. Most work should be done at submaximal intensities of 70-85% to support sprint development rather than compete with it.
3) Exercises should emphasize lower body strength and power, hamstring development, upper body pushing and pulling, and torso stability. Movement quality and technique take priority over load. The schedule coordinates lifting with the sprint program
Phase Potentiation within Speed Development
The document discusses several key topics related to training for speed and power development:
1. It outlines the importance of developing maximal strength, rate of force development, and power through exercises like squats, Olympic lifts, and plyometrics.
2. It describes how to periodize training into blocks focused on strength, strength-speed, and speed-strength to optimize transfer to sprinting performance.
3. Data from elite sprinters shows improvements in force production and rate of force development over time with this type of training.
Overload principle
The document discusses the overload principle, which is placing a greater than normal load on a body system to cause it to overcompensate and improve. It describes aerobic and anaerobic activities, utilizing the overload principle for weight training and cardiovascular exercise. It notes that muscle mass and size can increase through hypertrophy when using the overload principle regularly, but will atrophy with lack of use. Finally, it lists the five components of physical fitness and asks which is most critical for health.
Principles of exercise training and application
Principles of exercise training and applicationDr. Vitthalrao Vikhe Patil Foundation's College of Physiotherapy, Ahmednagar
The document discusses the principles of exercise training and their application, including definitions of key terms like training and exercise. It outlines the principles of individuality, specificity, periodization, overload, and reversibility. It provides examples of how to implement progressive overload through increasing frequency, intensity, time, and type of exercise over time. Clinical application of training principles and guidelines from organizations for different populations are also reviewed.Weeks - Training Atmosphere
The document provides guidance for creating an effective training atmosphere including considerations for equipment selection and placement, music selection, partner and group pairing, incorporating competition, establishing authority, and maintaining a high energy environment to promote success. The overall goal is to thoughtfully design each training session and carefully evaluate participants to create an atmosphere where all can thrive.
Total Football Conditioning Nsca
The document discusses concepts related to total football conditioning, including definitions of fitness components like strength, speed, and power. It provides examples of exercises that target different fitness qualities and recommendations for programming variables like sets, reps, distances, volumes, and order of exercises within a workout. The overall message is that the quality of efforts, recovery, and sequencing of workouts are critical for maximizing results.
Program Design for Collegiate Football Player- Wide Receiver
This document outlines a training program for a collegiate football wide receiver over various periods. The athlete's goals are to gain speed, agility, strength and power. Testing is conducted at the start to assess these attributes. The periodization plan incorporates preparatory, in-season, post-season, spring ball and off-season phases focusing on endurance, hypertrophy, strength, power and maintenance. Each phase provides exercise selection, sets, reps and intensities. Evaluations every 2-3 months compare results to ensure progress towards goals. Following this periodized plan should help the athlete optimize performance.
Ahead Interval Training guide
Interval training involves alternating between high intensity exercise bursts and lower intensity recovery periods. It has been shown to burn more calories and fat both during and after a workout compared to steady-state cardio. The afterburn effect causes increased calorie and fat burning for up to 48 hours after interval training. It also improves cardiovascular fitness and metabolic rate more quickly than traditional cardio. Effective interval training uses different ratios of high to low intensity periods tailored to one's fitness level.
Sample work from my Masters in Coach Education
This periodization programme outlines a training plan for beach volleyball players with a competitive schedule of 6-8 tournaments over 4 months. The plan consists of 4 phases: general conditioning, preparatory, specific conditioning, and pre-competition. It includes traditional weight training, flexibility/mobility, and sport-specific "physical technical" sessions. The goal is to develop maximal sand-based power and endurance while preventing injuries, with the most intense training early and tapering towards tournaments.
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Periodization involves systematically varying training variables over periods of time to optimize performance and prevent overtraining. It follows the general adaptation syndrome of stress response. The traditional model includes a preparatory period focusing on hypertrophy, strength, and power; a competition period for peaking; and transition periods. Sport seasons map to these periods. An example macrocycle progresses an athlete through preseason, in-season, postseason, and off-season mesocycles with appropriate training emphases. Periodization promotes long-term performance gains through planned variation in training load.
Methods for training Cardio Respiratory Endurance (CRE)
This document outlines four methods for training cardio respiratory endurance: 1) Continuous training improves cardiovascular fitness through sustained exercise without rest. 2) Interval training alternates between hard exercise and rest to improve speed and endurance. 3) Fartlek training varies speed and terrain to improve aerobic and anaerobic fitness. 4) Altitude training occurs at high elevations to quickly increase aerobic fitness through lower oxygen levels.
Plyometrics ppt
This document discusses individualized plyometric training and its practical applications. It begins by defining plyometrics as a training method using mechanical shock stimulation to force muscles to produce maximum tension. Plyometrics are intended to develop speed-strength qualities through exercises that couple eccentric and concentric muscle actions in the stretch-shortening cycle. The document then provides background on plyometric training interventions and their neural and muscular adaptations. It discusses testing methods like force-velocity profiling and reactive strength index testing to assess individuals' abilities. Finally, it emphasizes starting with basic exercises and progressing training based on developing athletes' strength and power.
Plyometric anatomy
Plyometrics are high-intensity exercises that involve rapid eccentric and concentric muscle actions. They are used to improve power, speed and reactive ability. The document defines plyometrics and their purpose. It describes proper technique, variables to consider in programming, and provides examples of lower and upper body plyometric exercises. It stresses the importance of assessing strength, flexibility and stability prerequisites before implementing a progressive plyometric training program to reduce injury risk.
Program design – how to put everything together
This document summarizes different training methods for developing power, speed, and agility. It examines resistance training, Olympic weightlifting, plyometrics, complex training, and integrating multiple methods. Studies comparing different training programs are discussed, generally finding that combining methods is most effective. Guidelines for speed training include techniques for different speed components. The document concludes by providing an example training program for a 100m sprinter that incorporates various strength, power, plyometric and speed development exercises across a training week.
Ruf -Organizing Yearly plan
The document outlines how to organize an annual training plan for athletes by dividing the year into blocks and phases with specific goals for lifting, running, and skills development. It recommends charting out weeks 1-52 and entering competitions, injuries, etc. to develop a flexible plan. The plan should build athletes over time through progressive phases focusing on strength, power, speed, conditioning, and maintenance depending on the block. Sample blocks and schedules are provided for the post-season, winter, spring, summer, training camp and in-season.
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This document discusses resistance training and provides definitions, benefits, and guidelines. It defines resistance training as a method to build and strengthen muscle endurance beyond normal loads. Benefits include strengthened muscles, increased endurance, speed, stability, and prevention of issues like osteoporosis. Guidelines provided for different populations include performing full range of motion, compound exercises, controlling speed, and proper breathing.
Program design and progression week 7
This document summarizes a training trainer presentation on program design and progression. It discusses the different phases of training including muscular endurance, hypertrophy, strength and power. It describes various program design methods and provides details on progressively overloading exercises over three stages - initial, improvement and maintenance - to continually challenge clients and help them meet their fitness goals.
5.1 principles of training
The document discusses the principles of effective training, including specificity, progression, overload, reversibility, and avoiding tedium. It also describes common training methods like continuous training, intervals, weight training, fartlek, and circuits. Finally, it outlines how to structure a training session with warm up, fitness work, skills work, and cool down sections and how to periodize a training year with closed season, pre-season, early season, and peak season phases.
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The document discusses how different types of training can affect performance, including aerobic training, anaerobic training, flexibility training, and strength training. It provides details on continuous training, fartlek training, aerobic intervals, circuits, anaerobic intervals, static stretching, ballistic stretching, dynamic stretching, PNF stretching, and the different types of muscle contractions including isotonic, eccentric, and isometric. The document emphasizes applying the principles of overload and progression to continually improve performance through training.
Receng trends-in-high-intensity-aerobic training
This document discusses recent trends in aerobic training for field sports. Historically, aerobic training for field sports involved long, slow distance training at moderate intensities for 20-40 minutes. However, recent research shows that high-intensity interval training, with intervals spent at or above 100% of an athlete's maximal aerobic speed (MAS), is more effective for improving aerobic power in field sports. Specifically, intervals of 120% MAS for 15-30 seconds followed by equal recovery periods and performed for a total of 4-10 minutes, repeated for multiple sets, has been found to greatly enhance aerobic capacity.
Plyometrics and types of Periodisation)
Plyometrics
Goals of Plyometrics
Plyometrics Exercises
Plyometrics Effectiveness
Benefits of Plyometrics
Guidelines for Plyometrics training
Plyometrics in Rehabilitation
Periodisation
Objectives of Periodisation
Types of Periodisation
Benefits of Periodisation
Ruf - Strength Training for Sprinters
1) In-season strength training for multi-sport sprinters should focus on developing general qualities like strength, speed, and endurance through exercises like squats, Olympic lifts, plyometrics, and sprints while avoiding over-specialization.
2) The program should be periodized into blocks focusing on work capacity, strength, and power and include deloads. Most work should be done at submaximal intensities of 70-85% to support sprint development rather than compete with it.
3) Exercises should emphasize lower body strength and power, hamstring development, upper body pushing and pulling, and torso stability. Movement quality and technique take priority over load. The schedule coordinates lifting with the sprint program
Phase Potentiation within Speed Development
The document discusses several key topics related to training for speed and power development:
1. It outlines the importance of developing maximal strength, rate of force development, and power through exercises like squats, Olympic lifts, and plyometrics.
2. It describes how to periodize training into blocks focused on strength, strength-speed, and speed-strength to optimize transfer to sprinting performance.
3. Data from elite sprinters shows improvements in force production and rate of force development over time with this type of training.
Overload principle
The document discusses the overload principle, which is placing a greater than normal load on a body system to cause it to overcompensate and improve. It describes aerobic and anaerobic activities, utilizing the overload principle for weight training and cardiovascular exercise. It notes that muscle mass and size can increase through hypertrophy when using the overload principle regularly, but will atrophy with lack of use. Finally, it lists the five components of physical fitness and asks which is most critical for health.
Principles of exercise training and application
Principles of exercise training and applicationDr. Vitthalrao Vikhe Patil Foundation's College of Physiotherapy, Ahmednagar
The document discusses the principles of exercise training and their application, including definitions of key terms like training and exercise. It outlines the principles of individuality, specificity, periodization, overload, and reversibility. It provides examples of how to implement progressive overload through increasing frequency, intensity, time, and type of exercise over time. Clinical application of training principles and guidelines from organizations for different populations are also reviewed.Weeks - Training Atmosphere
The document provides guidance for creating an effective training atmosphere including considerations for equipment selection and placement, music selection, partner and group pairing, incorporating competition, establishing authority, and maintaining a high energy environment to promote success. The overall goal is to thoughtfully design each training session and carefully evaluate participants to create an atmosphere where all can thrive.
Total Football Conditioning Nsca
The document discusses concepts related to total football conditioning, including definitions of fitness components like strength, speed, and power. It provides examples of exercises that target different fitness qualities and recommendations for programming variables like sets, reps, distances, volumes, and order of exercises within a workout. The overall message is that the quality of efforts, recovery, and sequencing of workouts are critical for maximizing results.
Program Design for Collegiate Football Player- Wide Receiver
This document outlines a training program for a collegiate football wide receiver over various periods. The athlete's goals are to gain speed, agility, strength and power. Testing is conducted at the start to assess these attributes. The periodization plan incorporates preparatory, in-season, post-season, spring ball and off-season phases focusing on endurance, hypertrophy, strength, power and maintenance. Each phase provides exercise selection, sets, reps and intensities. Evaluations every 2-3 months compare results to ensure progress towards goals. Following this periodized plan should help the athlete optimize performance.
Ahead Interval Training guide
Interval training involves alternating between high intensity exercise bursts and lower intensity recovery periods. It has been shown to burn more calories and fat both during and after a workout compared to steady-state cardio. The afterburn effect causes increased calorie and fat burning for up to 48 hours after interval training. It also improves cardiovascular fitness and metabolic rate more quickly than traditional cardio. Effective interval training uses different ratios of high to low intensity periods tailored to one's fitness level.
Sample work from my Masters in Coach Education
This periodization programme outlines a training plan for beach volleyball players with a competitive schedule of 6-8 tournaments over 4 months. The plan consists of 4 phases: general conditioning, preparatory, specific conditioning, and pre-competition. It includes traditional weight training, flexibility/mobility, and sport-specific "physical technical" sessions. The goal is to develop maximal sand-based power and endurance while preventing injuries, with the most intense training early and tapering towards tournaments.
Chap19
Periodization involves systematically varying training variables over periods of time to optimize performance and prevent overtraining. It follows the general adaptation syndrome of stress response. The traditional model includes a preparatory period focusing on hypertrophy, strength, and power; a competition period for peaking; and transition periods. Sport seasons map to these periods. An example macrocycle progresses an athlete through preseason, in-season, postseason, and off-season mesocycles with appropriate training emphases. Periodization promotes long-term performance gains through planned variation in training load.
Methods for training Cardio Respiratory Endurance (CRE)
This document outlines four methods for training cardio respiratory endurance: 1) Continuous training improves cardiovascular fitness through sustained exercise without rest. 2) Interval training alternates between hard exercise and rest to improve speed and endurance. 3) Fartlek training varies speed and terrain to improve aerobic and anaerobic fitness. 4) Altitude training occurs at high elevations to quickly increase aerobic fitness through lower oxygen levels.
Plyometrics ppt
This document discusses individualized plyometric training and its practical applications. It begins by defining plyometrics as a training method using mechanical shock stimulation to force muscles to produce maximum tension. Plyometrics are intended to develop speed-strength qualities through exercises that couple eccentric and concentric muscle actions in the stretch-shortening cycle. The document then provides background on plyometric training interventions and their neural and muscular adaptations. It discusses testing methods like force-velocity profiling and reactive strength index testing to assess individuals' abilities. Finally, it emphasizes starting with basic exercises and progressing training based on developing athletes' strength and power.
Plyometric anatomy
Plyometrics are high-intensity exercises that involve rapid eccentric and concentric muscle actions. They are used to improve power, speed and reactive ability. The document defines plyometrics and their purpose. It describes proper technique, variables to consider in programming, and provides examples of lower and upper body plyometric exercises. It stresses the importance of assessing strength, flexibility and stability prerequisites before implementing a progressive plyometric training program to reduce injury risk.
Program design – how to put everything together
This document summarizes different training methods for developing power, speed, and agility. It examines resistance training, Olympic weightlifting, plyometrics, complex training, and integrating multiple methods. Studies comparing different training programs are discussed, generally finding that combining methods is most effective. Guidelines for speed training include techniques for different speed components. The document concludes by providing an example training program for a 100m sprinter that incorporates various strength, power, plyometric and speed development exercises across a training week.
Ruf -Organizing Yearly plan
The document outlines how to organize an annual training plan for athletes by dividing the year into blocks and phases with specific goals for lifting, running, and skills development. It recommends charting out weeks 1-52 and entering competitions, injuries, etc. to develop a flexible plan. The plan should build athletes over time through progressive phases focusing on strength, power, speed, conditioning, and maintenance depending on the block. Sample blocks and schedules are provided for the post-season, winter, spring, summer, training camp and in-season.
Work book 1ªev
Este es el cuaderno de trabajo de los alumnos de Educación Física del colegio La Salle Santiago de 4º de ESO bilingüe.
Bab 7 latihan rintangan
This document discusses resistance training and provides definitions, benefits, and guidelines. It defines resistance training as a method to build and strengthen muscle endurance beyond normal loads. Benefits include strengthened muscles, increased endurance, speed, stability, and prevention of issues like osteoporosis. Guidelines provided for different populations include performing full range of motion, compound exercises, controlling speed, and proper breathing.
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Program Design for Collegiate Football Player- Wide Receiver
Program Design for Collegiate Football Player- Wide Receiver
Methods for training Cardio Respiratory Endurance (CRE)
Methods for training Cardio Respiratory Endurance (CRE)
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The document discusses the principles of effective training, including specificity, progression, overload, reversibility, and avoiding tedium. It also describes common training methods like continuous training, intervals, weight training, fartlek, and circuits. Finally, it outlines how to structure a training session with warm up, fitness work, skills work, and cool down sections and how to periodize a training year with closed season, pre-season, early season, and peak season phases.
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TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
• Of course, you can increase or
UNIT 3. IMPROVING THE PHYSICAL CONDITION. 4th ESO
The document provides guidance on developing an effective training program to improve physical condition. It recommends establishing specific goals, evaluating your starting level through tests, and creating a training plan with progressive sessions that include warm-up, main exercises, and cool-down. Key aspects are choosing activities based on your goals, increasing difficulty over time, and maintaining consistency to see results while preventing injuries.
P.e
The document discusses different types of exercise training:
- Aerobic training improves cardiovascular fitness through steady, non-intense exercise that allows the heart to supply enough oxygen to the muscles.
- Anaerobic training improves the ability of muscles to work without enough oxygen by performing short, fast bursts that produce lactic acid.
- Other training types discussed include circuit, continuous, cross, fartlek, interval, and weight training.
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The document provides information on various principles of training including warm up, cool down, progressive overload, specificity, reversibility, and variety. It explains that warm up prepares the body for activity by increasing blood flow and temperature. Cool down allows for recovery through light activity and stretching. Progressive overload means gradually increasing training intensity over time to continue seeing gains. Specificity means training should match the demands of the task. Reversibility means fitness is lost if training stops. Variety makes training more interesting but is not essential to improve. It also discusses training thresholds and defines aerobic threshold.
unit 10 sports training.pptx
Training in sports involves developing various abilities through different methods. These abilities include strength, endurance, speed, flexibility and coordination. Strength training can be isometric, isotonic or isokinetic. Endurance is developed through continuous, interval and fartlek training. Speed is improved through acceleration runs and pace runs. Flexibility involves static, dynamic, PNF and ballistic stretching. Training also follows periodization of macrocycles, mesocycles and microcycles to peak for competitions.
Question 1 - Evaluation
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Learning objectives:
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3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
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Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
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Describe the primary categories of smells and the concept of odor blindness.
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Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
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Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
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PLANNED IMPROVEMENT PROGRAMMES
- 1. Physical Education Higher Still ANALYSIS OF PERFORMANCE PREPARATION OF THE BODY A Training Schedule & Work-out Programme for Fitness Training to improve Swimming Performance Saint Roch’s Secondary School
- 2. Physical Education Higher Still ANALYSIS OF PERFORMANCE A training schedule in the pool is one way of training for swimming, using the methods of Continuous Training or Interval Training Saint Roch’s Secondary School Swimmers will train in the pool for hours, building up their fitness levels. Remember the Principles of Training and their importance in creating a programme. a). Specificity – It must be specific to you and your level of ability b). Progressive Overload – This needs to be built in if the training is to be of any benefit to you. To build in Overload you must take into consideration the essential points of Frequency, Intensity and Time. Two further points must also be remembered: Reversibility & Overtraining
- 3. Physical Education Higher Still ANALYSIS OF PERFORMANCE Stage 1 Stretching and general warm-up A Pool-based Planned Improvement Programme for Swimming Stage 2 Interval training programme Stage 3 Swim down Saint Roch’s Secondary School Stage 1 A stretching programme followed as a group with one person taking the session, involving a series of set stretches held for 10 – 20 seconds, repeated twice through before general warm-up of an easy 5 minute swim using any stroke.
- 4. Physical Education Higher Still ANALYSIS OF PERFORMANCE A Pool-based Planned Improvement Programme for Swimming Stage 2 – We used Interval Training Setting up a training schedule would be important. It could be either of the following: Swimming Front Crawl 4 lengths Full Stroke Rest 1 minute 2 lengths Legs only Rest 1 minute 2 lengths Full Stroke Rest 1 minute 2 lengths Arms only Rest 1 minute 4 lengths Full Stroke Swimming Front Crawl 4 X 1 length Full Stroke (30 seconds) 2 X 1 length Legs only Rest 1 minute between 4 X Double lengths Full Stroke (90 seconds) 2 X 1 length Arms only Rest 1 minute between 4 X 1 length Full Stroke (30 seconds) a) A simple example b) A simple example In this second example time restrictions and rest intervals have been included into the programme. This begins to make more and more demands upon the body. Once the body adapts to these demands then the programme is then improved to make further demands – this is Progressive Overload. Saint Roch’s Secondary School
- 5. Physical Education Higher Still ANALYSIS OF PERFORMANCE A Planned Improvement Programme for Swimming How would the training programme be monitored? By using a training logbook it would be possible to record everything; all the effects of the sessions and then adapt the programme to suit your progression. There are a number of things that can be done to create progression: a) Change the amount of time to complete the lengths: shorter / longer b) Change the amount of time to rest between swims: shorter / longer c) Increase the distance you swim but keep the same times The interval training is helping to develop your dynamic strength and anaerobic training, along with swimming at a constant pace Saint Roch’s Secondary School
- 7. Physical Education Higher Still ANALYSIS OF PERFORMANCE Circuit-Training The circuit may look this: *Remember weights used are medium to light Saint Roch’s Secondary School 1. Sit-ups (Abdominals) 2. Bench Press (Chest/arms)* 3. Leg extensions (Legs)* 4. Inclined sit-up(Stomach) 5. Squats (Legs)* 6. Military Press (Arms/shoulders)* 7. Skipping (Legs) 8. Press-ups (Chest/arms) 9. Step-ups (Legs) 10. Dumb-bell flies (Shoulders)* Exercise & Muscle Group Test score Maximum in 30 secs 21 18 12 14 14 17 71 19 30 10 11 9 6 7 7 9 36 10 15 5 Repetitions
- 8. Physical Education Higher Still ANALYSIS OF PERFORMANCE The Benefits of Interval Training and Circuit Training Interval training is a good form of exercise which allows a work/rest ratio that can be easily calculated. It can be carried out indoors, outdoors or in a pool. It develops both aerobic and anaerobic capacity. Progressive overload can be easily built into the programme through working more often (frequency), by working faster or by decreasing the rest intervals (intensity) or by exercising for longer. It allows high intensity work with limited fatigue occurring. (e.g. 4 X 30m – 90 seconds etc, as opposed to 120m flat, in addition to the other distances, cause less fatigue than swimming continuously for 30 minutes) Circuit training based on your individual requirements. Exercises alternate major muscle groups and can be adapted to focus on specific and general fitness development Progressive overload can be easily achieved and monitored. Saint Roch’s Secondary School