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PEP. Planning and monitoring a personal exercise programme. The individual and their requirements. What is the individual trying to achieve?. To lose weight To maintain a healthy heart For general health and well-being, to feel good about themselves To regain fitness after an injury
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PEP Planning and monitoring a personal exercise programme
What is the individual trying to achieve? • To lose weight • To maintain a healthy heart • For general health and well-being, to feel good about themselves • To regain fitness after an injury • To get properly fit to play a specific competitive sport
Take into account individual’s background/history • Male or female? • Young or old? • Previous exercise experience? • Medical clearance?
Which fitness components? • Based on the individual’s requirements and what you are trying to achieve, you then decide which fitness components you are going to train to improve.
Fitness testing and measurement • When you have decided which fitness components to address, it is a good idea to do some fitness tests to ascertain the starting level of fitness. • You can then re-test every so often to check that fitness levels are improving and to modify your training programme where necessary.
The multistage fitness test • Tests cardiovascular endurance • Gives a fairly accurate estimate of VO2 max (how efficiently our heart and lungs can get O2 to our muscles over a period of time). • Good test for games players
The 12 minute run (Cooper test) • Also tests cardiovascular endurance • Good test for events which require continuous steady activity
Sprint tests • Measure speed • 30m acceleration test • 60m sprint test • 30m ‘flying’ sprint test • The running based anaerobic sprint test (RAST)
Sit and reach test • Measures flexibility (hips, hamstrings & lower back)
Press-up / sit-up test • Test muscular endurance
Illinois speed and agility test • Tests speed, agility and balance
Stork stand test • balance
The training programme • When developing a training programme you need to follow certain important principles
Frequency Intensity Time Type 3 x per week How hard we work 30 minutes Must reflect the needs of the sport FITT Principles
Overload Specificity Progression Peaking Reversibility Working beyond present limits – body adapts Training must be specific to the intended activity Easy -> difficult General -> specific Quantity -> quality Coincide with major event Improvements lost at about one third the rate gained Training principles
Which training methods? • Circuit training • Continuous training • Fartlek training • Flexibility training • Interval training • Weight training