WARM UP AND WARM UP AND WARM DOWNWARM DOWN

A WARM UP STARTS WITH LIGHT EXERCISE THEN STRETCHING TO:A WARM UP STARTS WITH LIGHT EXERCISE THEN STRETCHING TO:

REDUCE THE RISK OF INJURYREDUCE THE RISK OF INJURY

PREPARE THE MUSCLES FOR MORE DEMANDING EXERCISEPREPARE THE MUSCLES FOR MORE DEMANDING EXERCISE

INCREASE THE RANGE OF MOVEMENTINCREASE THE RANGE OF MOVEMENT A WARM DOWN IS LIKE A WARM UP AND GETS RID OF LACTIC ACIDA WARM DOWN IS LIKE A WARM UP AND GETS RID OF LACTIC ACID

-GRADUALLY REDUCES HEART RATE BACK TO NORMAL -GRADUALLY REDUCES HEART RATE BACK TO NORMAL

q. Why warm up?

ASPECTS OF FITNESSASPECTS OF FITNESS(PHYSICAL OR HEALTH-RELATED)(PHYSICAL OR HEALTH-RELATED)

CARDIO-RESPIRATORY CARDIO-RESPIRATORY ENDURANCE(ENDURANCE(SSTAMINA)TAMINA)

SSPEEDPEED SSTRENGTHTRENGTH POWERPOWER FLEXIBILITY (FLEXIBILITY (SSUPPLENESS)UPPLENESS) MUSCULAR ENDURANCEMUSCULAR ENDURANCESEE PAGE 19SEE PAGE 19

THE 4 S’S SSSSt. pair an activity with each aspect

ASPECTS OF FITNESSASPECTS OF FITNESS(SKILL-RELATED)(SKILL-RELATED)

CO-ORDINATIONCO-ORDINATION REACTION TIMEREACTION TIME AGILITYAGILITY BALANCEBALANCE

SEE PAGE 19SEE PAGE 19

“CRAB”

Pair an activity for each aspect

MENTAL FITNESSMENTAL FITNESS

CONCENTRATIONCONCENTRATION

(REHEARSAL)(REHEARSAL) CONTROLCONTROL CONFIDENCECONFIDENCE COMMITMENTCOMMITMENT

(MOTIVATION)(MOTIVATION)

THE 4 C’S CCCCChoose 1: how is it important for golf? What is the arc of arousal?

DEFINITIONSDEFINITIONS

Cardio-respiratory endurance Cardio-respiratory endurance

is the ability of the whole body to work is the ability of the whole body to work continuously.continuously.

Power Power

is the combination of is the combination of strength and strength and speed.speed.

WHAT ARE THE KEY WORDS?

DEFINITIONSDEFINITIONS

AgilityAgility

is the ability to move the body is the ability to move the body quicklyquickly and in and in varying directionsvarying directions

ConfidenceConfidence

is having is having self-beliefself-belief to carry out tasks to carry out tasks efficientlyefficiently

WHAT ARE THE KEY WORDS?

FITNESS TESTSFITNESS TESTS

MEDICINE BALL THROW-(power in the arms)MEDICINE BALL THROW-(power in the arms) 10X5M SPRINT TEST-(speed/agility)10X5M SPRINT TEST-(speed/agility) 20M PROGRESSIVE SHUTTLE RUN TEST-CRE 20M PROGRESSIVE SHUTTLE RUN TEST-CRE SHOULDER LIFT TEST-(flexibility)SHOULDER LIFT TEST-(flexibility) STANDING LONG JUMP-(power in the legs)STANDING LONG JUMP-(power in the legs) SIT AND REACH TEST (flex in the legs)SIT AND REACH TEST (flex in the legs)

Pair a test with a method of training

METHODS OF FITNESS METHODS OF FITNESS TRAININGTRAINING

WEIGHTS FOR STRENGTHWEIGHTS FOR STRENGTH CONTINUOUS FOR STAMINACONTINUOUS FOR STAMINA CIRCUITS FOR MUSCULAR ENDURANCECIRCUITS FOR MUSCULAR ENDURANCE INTERVAL FOR SPEEDINTERVAL FOR SPEED

Q. How would these help performance in an activity of your choice?

TRAINING WITHIN AN ACTIVITYTRAINING WITHIN AN ACTIVITY

How:How: This is when you train an aspect of This is when you train an aspect of fitness while improving skill at the same fitness while improving skill at the same timetime

Why:Why:1.1. It improves your It improves your skill skill level as well as level as well as

fitnessfitness..2.2. It is more It is more motivationalmotivational3.3. It is a better use ofIt is a better use of time time

CHOOSE AN ACTIVITY: DESIGN A CIRCUIT TO IMPROVE SKILL AND FITNESS

PRINCIPLES OF TRAININGPRINCIPLES OF TRAINING

SPECIFICITYSPECIFICITY OVERLOAD(FIT)OVERLOAD(FIT) RESTREST ADAPTATIONADAPTATION PROGRESSIONPROGRESSION REVERSIBILITYREVERSIBILITYSEE PAGE 19SEE PAGE 19

“SO RAPR”

Give an example of how to apply FIT in weight training

Plyometrics DefinitionPlyometrics Definition

Training to improve Training to improve powerpower. It involves . It involves strong strong movementsmovements at at speedspeed where the where the muscle is muscle is stretched stretched shortly shortly before a before a powerfulpowerful muscle contraction muscle contraction (e.g. (e.g. jumpingjumping))

How would this training help your spike?

Fartlek DefinitionFartlek Definition

Training to improve Training to improve cardio-respiratory cardio-respiratory endurance. It endurance. It involves running at involves running at different speedsdifferent speeds and and terrainsterrains over over a specific distance.a specific distance.

Write out an example of a fartlek course

Plyometrics programme Plyometrics programme Dumb bell squat jumps (legs)Dumb bell squat jumps (legs) Depth jumpsDepth jumps Depth to box jumps (legs)Depth to box jumps (legs) Hurdle hops (legs)Hurdle hops (legs) 30 Second box drill (legs)30 Second box drill (legs) Board jumps (legs)Board jumps (legs) Medicine ball side throws Medicine ball side throws

(arms)(arms) Pull-over pass (arms)Pull-over pass (arms) Over head throw (arms)Over head throw (arms) Power drop (arms)Power drop (arms) Medicine ball slams (arms)Medicine ball slams (arms)

(training load) reps 15 sets 3 (training load) reps 15 sets 3 rest 1 minrest 1 min

How could you adapt the workload for more power endurance?

Cardio-respiratory programmeCardio-respiratory programme FARTLEK FARTLEK

1.1. Course 1500M long (distance)Course 1500M long (distance)

2.2. Variety of pace to include sprint, jog and Variety of pace to include sprint, jog and walkwalk

3.3. Variety of terrain-flat and steep.Variety of terrain-flat and steep.

4.4. Variety of intensity and heat rate Variety of intensity and heat rate (intensity)(intensity)

5.5. Carry out 3 times a week (frequency) Carry out 3 times a week (frequency)

AGILITY PROGRAMMEAGILITY PROGRAMME T-drillT-drill Court cornersCourt corners Figure of eightsFigure of eights Icky shuffleIcky shuffle Mini handle hopsMini handle hops 180 turn jump180 turn jump Snake jumpSnake jump Reverse shuffleReverse shuffle Bunny jumpsBunny jumps Anti-clockwise hoop Anti-clockwise hoop

jumpsjumps(Training load) Reps 25 sets3 (Training load) Reps 25 sets3

rest 1 min rest 1 min

How could you progress the training load if you had adapted to the original?

BENEFITS OF GOOD BENEFITS OF GOOD STAMINASTAMINA

YOU CAN WORK HARDER FOR LONGERYOU CAN WORK HARDER FOR LONGER YOU CAN DO THE SAME AMOUNT OF WORK WITH LESS EFFORTYOU CAN DO THE SAME AMOUNT OF WORK WITH LESS EFFORT YOU RECOVER MORE QUICKLY YOU RECOVER MORE QUICKLY BIGGER LUNGS SO INCREASE IN OXYGEN UPTAKEBIGGER LUNGS SO INCREASE IN OXYGEN UPTAKE BIGGER HEART MEANS MORE BLOOD PUMPED AND LESS BEATS BIGGER HEART MEANS MORE BLOOD PUMPED AND LESS BEATS IMPROVED PERFORMANCE AS YOU CAN RUN FAST TO GET THE BALL AND IMPROVED PERFORMANCE AS YOU CAN RUN FAST TO GET THE BALL AND

YOU DO NOT WORK ANAEROBICALLYYOU DO NOT WORK ANAEROBICALLYSEE PAGE 23-24SEE PAGE 23-24

How would this help swimming performance in a race?

MONITORING HEART RATEMONITORING HEART RATE

Q. HOW CAN YOU MONITOR OTHER ASPECTS OF FITNESS?

Example of good stamina in Example of good stamina in footballfootball

Allows you to support Allows you to support attack and get back to attack and get back to defend.defend.

Allows you to continue Allows you to continue to mark opponent to mark opponent through-out the game.through-out the game.

Allows you to get Allows you to get away from opponent away from opponent in later stages of in later stages of gamegame

Allows you to overlap Allows you to overlap and get up and down and get up and down flanks. flanks.

Give a different example for basketball

BENEFITS OF POWERBENEFITS OF POWER

Higher jump in legs Higher jump in legs allows you to hit a allows you to hit a spike at a steeper and spike at a steeper and more difficult angle to more difficult angle to defenddefend

A more powerful arm A more powerful arm action allows you to action allows you to penetrate the block or penetrate the block or creates a difficult shot creates a difficult shot to return to return

Give an example for badminton

BENEFITS OF FLEXIBILITYBENEFITS OF FLEXIBILITY

DYNAMICDYNAMIC

STATICSTATIC

How to improve confidence How to improve confidence 1.1. Visualisation- picturing making the shotVisualisation- picturing making the shot

2.2. Positive self-talk- talk yourself make the Positive self-talk- talk yourself make the shotshot

3.3. Set Set ACHIEVABLE GOALSACHIEVABLE GOALS

The benefits of confidenceThe benefits of confidence Taking risks which might lead to successTaking risks which might lead to success Better accuracyBetter accuracy Better techniqueBetter technique

Give an example for basketball