Understand principles applied in fitness training (P1+3)
Definitions:
Muscular Hypertrophy - increase in muscle size
Stroke Volume - Volume of blood pumped out of the heart per beat.
Health-Related Fitness
Muscular Endurance - amount of time & effort can endure during exercise.
Muscular Strength - amount of force our muscles can exert against a resistance.
Flexibility - ability to bend at a joint without breaking.
Body Composition - composition of body weight that is fat, muscle or bone.
Cardiovascular Fitness - that amount the body can endure during exercise without tiring.
Skill-Related Fitness
Agility - the ability to exercise quickly and easily.
Balance - the ability to kept the body upright during exercise, without falling over.
Power - (speed x strength) exerting strength during exercise quickly.
Co-ordination - using two or more body parts at once.
Speed - exercising or moving quickly, at a fast pace.
Reaction Time - time it takes to react to a stimuli.
SPORT
Specificity - the coach makes sure that the training is specific to the goal and what the athlete wants to achieve (athlete needs to improve their accuracy, so they complete a continuous shooting drill that is specific to their needs).
Progression - the session allows the athlete to further their ability, to move forward or progress (each session complete a passing drill where the distance of passes increases each session to progress the athletes ability).
Overload - Pushing the body past its limits in order to progress, but if too much is done it could cause injury. (athlete needs to work on their fitness, so they complete a 15 minute high intensity circuit where they push their body over the limit)
Reversibility - When training stops for a period of time, fitness can be lost and return to its previous capacity. (keep training on a regular basis, weekly sessions, 4-5 times, don't over exert or risk fatigue and injury)
Tedium - the training session should always involve a variety of activities, so that the athlete doesn't become bored or frustrated. (training session can work on a variety of components in athletes game, working or passing,shooting, dribbling, heading is a good variety throughout a session.)
F.I.T.T
Frequency - How often you would train. (4 times a week instead of everyday with rest days so that body doesn't fatigue and there is less chance of injury)
Intensity - How hard the athlete will work. (working hard for short periods or time, having rest breaks to avoid injury)
Time - How long the session will last. (working for a good period of time so that the athlete can progress but not too long that they will get fatigued and force injury, 1 hour/1h30m max.)
Type - What type of training the athlete will do. (shooting drill to improve accuracy and power when shooting, specific to the athletes needs)
Caste Study
The key elements of skill-related fitness components needed for a middle distance runner would be, power, speed co-ordination enabling them to endure the health-related skill components of muscular strength, muscular endurance and cardiovascular fitness. My athlete will be placed on a healthy diet to remain fit, keeping them training 4-5 times a week to make sure they remain in peak condition and that reversibility doesn't occur. Giving my athlete rest days in between training days will help them recover and progress naturally, making sure they don't over exercise and cause themselves fatigue or any long term injury.
Muscular Hypertrophy - increase in muscle size
Stroke Volume - Volume of blood pumped out of the heart per beat.
Health-Related Fitness
Muscular Strength - amount of force our muscles can exert against a resistance.
Flexibility - ability to bend at a joint without breaking.
Body Composition - composition of body weight that is fat, muscle or bone.
Cardiovascular Fitness - that amount the body can endure during exercise without tiring.
Skill-Related Fitness
Agility - the ability to exercise quickly and easily.
Balance - the ability to kept the body upright during exercise, without falling over.
Power - (speed x strength) exerting strength during exercise quickly.
Co-ordination - using two or more body parts at once.
Speed - exercising or moving quickly, at a fast pace.
Reaction Time - time it takes to react to a stimuli.
SPORT
Specificity - the coach makes sure that the training is specific to the goal and what the athlete wants to achieve (athlete needs to improve their accuracy, so they complete a continuous shooting drill that is specific to their needs).
Progression - the session allows the athlete to further their ability, to move forward or progress (each session complete a passing drill where the distance of passes increases each session to progress the athletes ability).
Overload - Pushing the body past its limits in order to progress, but if too much is done it could cause injury. (athlete needs to work on their fitness, so they complete a 15 minute high intensity circuit where they push their body over the limit)
Reversibility - When training stops for a period of time, fitness can be lost and return to its previous capacity. (keep training on a regular basis, weekly sessions, 4-5 times, don't over exert or risk fatigue and injury)
Tedium - the training session should always involve a variety of activities, so that the athlete doesn't become bored or frustrated. (training session can work on a variety of components in athletes game, working or passing,shooting, dribbling, heading is a good variety throughout a session.)
F.I.T.T
Frequency - How often you would train. (4 times a week instead of everyday with rest days so that body doesn't fatigue and there is less chance of injury)
Intensity - How hard the athlete will work. (working hard for short periods or time, having rest breaks to avoid injury)
Time - How long the session will last. (working for a good period of time so that the athlete can progress but not too long that they will get fatigued and force injury, 1 hour/1h30m max.)
Type - What type of training the athlete will do. (shooting drill to improve accuracy and power when shooting, specific to the athletes needs)
Caste Study
The key elements of skill-related fitness components needed for a middle distance runner would be, power, speed co-ordination enabling them to endure the health-related skill components of muscular strength, muscular endurance and cardiovascular fitness. My athlete will be placed on a healthy diet to remain fit, keeping them training 4-5 times a week to make sure they remain in peak condition and that reversibility doesn't occur. Giving my athlete rest days in between training days will help them recover and progress naturally, making sure they don't over exercise and cause themselves fatigue or any long term injury.
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