Section B – part 2 - Dearne Academy – Aspiration ...



Section B – part 2In this section you are going to design a training plan to help you develop your fitness weakness that you chose in section A. You must use the type of training that is most suited to your component of fitness. Warm up Warm up Tips: Why is it important to warm up? What is your pulse raiser activity going to be? How long will it be for? What will you do? What stretches will you do? What muscles will be stretched? Include pictures State 5 reasons for completing a warm up ……………………………………………………………………………………………………………… ……………………………………………………………………………………………………………… ……………………………………………………………………………………………………………… ……………………………………………………………………………………………………………… ……………………………………………………………………………………………………………… TASK: Using the table to help you, plan an effective warm up. You need to identify a pulse raiser and dynamic stretches that will help you warm up before your training session.Warm UpTime (how long for? mins? Repetitions on each side?Why is this important?Where in the body does it work/warm up?Pulse raiserDynamic StretchesWarm up WAGOLL A thorough warm up should be completed pre-session as we want to avoid injuries. If the body isn’t warmed up and ready for sport, then un-stretched muscles can cause sprain or snaps; the body experiences a stich if the breathing system hasn’t been slowly increased. A correct warm up will include a pulse raiser and static/dynamic stretches depending on the activity.Pulse raiser- A proper pulse raiser typically last for around 5 minutes, during this time I will go on a short jog on a field at a steady speed, gradually increasing the intensity. This jog would be around 40%-50% of my maximum heart rate and would as this is nor to strenuous or not effective. After the pulse raiser, if I can’t physically feel my heart beating faster, I can check my heart rate using the technique I described in heart rate section. If I don’t perform this, I wouldn’t be physically or mentally prepared for my training which would result in me injuring my body. Stretches- Post-pulse raiser, I would use static stretches which is the process of holding a particular muscle in a position which extends it, this should be hold for around 6-10 seconds. As I will be running, I am going to stretch off my major muscle groups in my legs: quadriceps, hamstrings, tibia anterior and gastrocnemius. I would proceed to then stretch off any parts of my body that I have problems with or muscles that feel tight. Following this, I would then stretch my arms as I will be using them during running for balance and momentum. This are examples of stretches I would perform after the pulse raiser. TASK: Now describe your own warm up in the space below. Remember to be specific!………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………....................................................................................................................................................................................................................................... ......................................................................................................................................................................................... ....................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….........................................................................................................................................................................................................................................Main Session of training plan Main Session Tips: What does your main session look like? What are you going to do? Why are you going to do what have suggested? What intensity will you be working at? How will you monitor this? Do you ned to consider anything prior to exercise? Main Session WAGOLL As I am seeking to improve my cardio-vascular endurance, I am going use continuous training as this training type is the most appropriate for my component of fitness I want to strengthen. During this training I will dress accordingly to the weather so my exercise is optimal and if I perform under the optimum conditions I will have more chance of progressing. I will use tape and bracing if I need it however I will avoid this so my body doesn’t become reliant in support. I will also make sure I am fully warmed up and mentally prepared; I will ensure to drink plenty before and during exercise to avoid dehydration and fatigue. To work aerobically, I will use my maximum heart rate (220-16=204) as an intensity guide for my training. The aerobic training zone is 60%-80% of my maximum heart rate, I can work out my aerobic zones as 60% of 204 = 122, 80% of 204 = 163. My heart rate should maintain between 122-163 beats per minute. As I have just begun this training, I will be closer to 122 bpm however if I feel like this is not challenging enough then I can increase this to a higher rate and up my intensity by increasing my speed or using different terrain. 1813891426033Make it interesting – not general 0Make it interesting – not general Due to technology in sport always improving for monitory purposes, I can use an app on my phone to allow me to know my heart rate without stopping. Also I can use my information over a few weeks I can check my progress and plan out a route. With this I can set myself targets to push myself and avoid tedium by alternating my route. My current route is around the gala field, past the collage, past the golden eagle then up Fleetwood road. This route takes me around 25-30 minutes to complete and my average bpm is 125. This route is approximately 4 miles in perimeter and I can change to another route due to excessive long stretching roads and the promenade. I have used this route many times, in the past when the weather hasn’t been great, I wear the correct clothing and stick the paths to avoid fall which could result in injuries and have a detrimental effect of a chronic problem is missing game time. In times I haven’t properly warmed up, it triggers my bad strain which causes me to have to miss training and potentially game time. Benefits of this training is a result in a changed body type. TASK: describe the main section of your training session. Use the tips box to help you. Make sure you check the marking criteria slide so you know that you are gaining the maximum marks!………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………....................................................................................................................................................................................................................................... ......................................................................................................................................................................................... ....................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………......................................................................................................................................................................................................................................... ..................................................................................................................................................................................................................................................................................................................................................................................……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………...........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….........................................................................................................................................................................................................................................Principles of Training Principles of Training Tips: Describe each principle of training Link each principle of training to your training session. How is your training session SPECIFIC to your sport and component of fitness weakness? How will you progressively overload your body using FITT? How will you prevent reversibility from occurring? How will you prevent tedium from occurring? Principles of Training Define Link to your Training Session S P O R T Principles of Training WAGOLL By following the principles, I will improve my weaknesses without a problem. The principles of training can be represented through the acronym ‘SPORT’. Specificity- making the training specific to the sport. I’m using continuous training to improve my cardio-vascular endurance, I rely on this component of fitness as a rugby match lasts for 80 minutes. Having training specific to my weaknesses and correlated to my game improves my performance by allowing me to keep up with play. Progressive Overload- gradual improvement- can be followed by the acronym ‘FITT’; increase the intensity/ distance/speed to ensure my body has worked properly. Reversibility- I will aim to follow this training 2-3 times a week in hand with my weight training and general rugby training. I will make sure I have sufficient rest between each however maintain a high amount of training to avoid reversibility- body returning to former ways due to lack of training. Tedium- bored of a route or it becoming tedious would discourage me to do my training, to avoid this I will use alternate routes or running the opposite way around. Frequency- How often I train, I will be aiming to carry out my training 2-3 times a week for over 6 weeks. Intensity- How hard I train, I will try maintain a steady pace where my heart is working at 122-163 bpm (60%-80% of my maximum heart rate, in the aerobic training zones). Time- How long the training session lasts for, for continuous training to be effective, I will be training a minimum of 30 minutes. Over the 6 weeks course, if I feel more confident in my progress, I will run for longer, e.g. 45 minutes. Type- The type of training is in association with my sport and is appropriate for the component of weakness I’m trying to strengthen. TASK: use the space below to explain how you are going to apply the SPORT and FITT principles to your training session. ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………....................................................................................................................................................................................................................................... ......................................................................................................................................................................................... ....................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………......................................................................................................................................................................................................................................... ..................................................................................................................................................................................................................................................................................................................................................................................……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………...........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….........................................................................................................................................................................................................................................Cool Down Cool Down Tips: Why is it important to cool down Describe your cool down. What are you going to do? Why? How long? What stretches will you do? What muscles will be stretches Include pictures State 5 reasons for completing a cool down ……………………………………………………………………………………………………………… ……………………………………………………………………………………………………………… ……………………………………………………………………………………………………………… ……………………………………………………………………………………………………………… ……………………………………………………………………………………………………………… TASK: Using the table to help you, plan an effective cool down. You need to identify a light exercise and static stretches that will help you cool down after your training session.Cool DownTime (how long for? mins? Repetitions on each side?Why is this important?Where in the body does it work/warm up?Pulse Lowering activity Static StretchesCool Down - WAGOLLPost-training, a suitable cool down should be used to: get rid of lactic acid, return the body back to its usual self and to replenish any oxygen debt. To begin my cool down, I will finish my main session. This will be completed by reducing my speed to a jog or a walk. This will lower my heart rate sufficiently and my core temperature will be decreased. My breathing rate will return to normal due to the intensity decreasing. My cool down will last around 5 minutes of a slow paced movement; following completion of the jog, I will resort to stretching my major muscles groups such as my gastrocnemius, hamstrings and quadriceps (stretching off the muscles I used in the warm up and main session). This reduces lactic acid and DOMS - Delayed Onset Muscle Soreness. I will exaggerate my breathing to increase oxygen consumption as my body is in debt, this is known as EPOC- Excess Post Exercise Oxygen Consumption.………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………....................................................................................................................................................................................................................................... ......................................................................................................................................................................................... ....................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………Effects of Exercise Effects of Exercise Tips: Describe the immediate effects of exercise from your training method Describe the short terms effects of exercise from your training method Describe the long term effects of exercise from your training methodTASK: Sort the immediate, short and long term effects of exercise into the table below. Immediate Short Long -Increase in body temperature -Cardiac hypertrophy -Bradycardia -Cramp -DOMS -Muscular hypertrophy -Increase in specific components of fitness -Increase in heart rate -Tiredness and fatigue -Nausea -Increase in depth and frequency of breathing -Light headedness -Improved somatotype Effects of Exercise WAGOLLImmediate - effects of exercises occur during the training session; this includes: ?Temperature increases - body becomes hot and begins to sweat to cool it down, the capillaries experience vasodilation. ? Breathing rate increases - and increased oxygen consumption is needed to supply the working muscles efficiently during a high intensity. ?Heart rate increases- the working muscles need the oxygen to avoid anaerobic respiration. Short term- the effects on the athlete 24-36 hours following exercise, this includes: Dizziness- due to dehydration as body is using water to cool down through the process of sweating. Muscle cramps- if EPOC isn’t following after exercise, the build-up of lactic acid can affect the muscles and result in them cramping up. Sickness Tiredness- fatigue sets in as a result of the body using energy through aerobic exercise. DOMS- delayed onset of muscle soreness. Long term- effects of exercise occurs following months and years and exercise, as a result, the body adapts to be able to train by changing heart size, body type and recovery time. Hypertrophy and Bradycardia Training over a long period of time can have many positive benefits on the body to help with performance. The heart size can increase and this is known as hypertrophy. The size of the heart increases as the cardiac muscle gets bigger and stronger, due to this the cardiac output is increased (amount of blood pumped per minute by the heart). This allows my oxygenated blood to reach the working muscles which avoids the build-up of lactic acid as the body’s oxygen debt decreases which reduces EPOC. As my heart becomes more efficient, my resting heart rate will be lower (bradycardia) as more oxygen is supplied during rest. This allows me to train harder with less fatigue. Somatotype The three body types are: ?Ectomorph are typically lean and tall; difficult for muscle growth. ?Endomorph are larger with high body fat, they store my body fat- can be hard to lose or can be used in sports, e.g. sumo wrestling. ?Mesomorph are muscular and have a v-shaped body, obtain a fast metabolism and responsive muscle cells. ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………....................................................................................................................................................................................................................................... ......................................................................................................................................................................................... ....................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………… ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................... ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download