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Unit 4 P2, M2, D1

Fitness training and programming. Unit 4 P2, M2, D1. Assessment task . Following identifying the training types as well as advantages and disadvantages for each. you are required to design a training session for each of these components of fitness; 1.cardiovascular training

kieran-bowman
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Unit 4 P2, M2, D1

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  1. Fitness training and programming Unit 4 P2, M2, D1

  2. Assessment task • Following identifying the training types as well as advantages and disadvantages for each. • you are required to design a training session for each of these components of fitness; 1.cardiovascular training 2.resistance training 3. flexibility training 4.speed training To obtain the M2 you will need to have detailed plans for each with diagrams/ sets/ reps/ intensities/ rest periods etc.

  3. Assessment task • To assist you with this use your assessment task for P1, the previous slideshow for this unit as well as “methods of training” from unit 2 • Some example sessions will be given as part of this PowerPoint

  4. Assessment task • Ensure each session is user friendly clearly set out • Use of text, diagrams (with dimensions) and pictures • An appropaite warm-up/ prehab and cool down have been identified for each session type

  5. CV Training • Traditional long, low intensity known not to be as effective as other methods; • 4/4 aerobic fitness ; 4 mins on 3 mins (active recovery) x4 • SSG 4v4; 4 mins x 4 3 mins (active recovery) • Treadmill hill pyramid: • Find the speed that produces 70% of your Max HR • Stay at that speed throughout your interval then vary the gradient on the treadmill • Work 2 minutes • Rest 1 minute • Warm up: 2minutes @ 2% gradient • Rest • 2 minutes @ 4% gradient • Rest • 2 minutes @ 6% gradient • Rest • 2 minutes @ 4% gradient • Rest • 2 minutes @ 2% gradient

  6. Strength/ Resistance Training • What is you aim? • Maximal Strength • Hypertrophy (Muscular size) • Muscular Endurance • Power

  7. Strength/ Resistance Training • Ensure that you session plan is presented effectively and that it contains; • A warm up “fit for purpose” • A series of exercises within the focus with intensities, reps/ sets potentially a diagram • An effective cool down and potential recovery strategies

  8. Strength/ Resistance training sample sessions

  9. Example resistance session

  10. Example Flexibility session

  11. Example Flexibility session

  12. Speed Session

  13. Session Examples Session: 6 repetitions, 60 second recovery between reps 3 sets Ball as stimulus Progressions: Add in GK Increase distance to 15m Add in changes of direction C 10m choice of distance reflected the distances. >50% of sprints studied in the premier league were less than 10m in distance

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