Reuben Caven

Sports Diploma

Fitness Training
Define each of the following Health related components of fitness Speed: How fast you can move your limbs, the ability to move quickly across the ground. Strength: The amount to which muscles can apply force by contracting against resistance Muscular endurance: A single muscles capability to perform work Power: The ability to exert a muscular contraction instantly in an explosive movement. Flexibility: The range of movement at a joint. Agility: How fast you can change direction with speed Cardio Vascular Endurance: The heart's ability to transport blood around the body to the working muscles and their ability to use it.

Define each of the following skill related components of fitness Balance: The ability to statically and dynamically stabilize against resisting intrinsic and extrinsic forces (the ability to stabilize and produce movement) Co-Ordination: To be able to move two or more body parts under control, smoothly and efficiently. Reaction Time: The interval of time between application of a stimulus and detection of a response.

Give one example from sport for each component of when it might be used in sport Component Speed Strength Muscular Endurance Power Flexibility Agility Cardiovascular Endurance Balance Co-Ordination Reaction Time Sport Athletics Rugby Kayaking Powerlifting Gymnastics Rugby Marathon Gymnastics Tennis Athletics Example 100 metre sprint Holding the jumper in the lineout Keeping the same movement, rowing the kayak Doing a one rep max All Aspects, e.g. need to be really flexible for floor exercises Sidestepping an opponent Being capable In lasting the whole event Beam Exercise, making sure you dont slip off Striking The Ball Reacting to the gun fire

Reuben Caven

Sports Diploma

Task Two
You will take part in a variety of fitness training methods 1. Continuous Training 2. Flexibility Training Passive/Active/Dynamic/Proprioceptive neuromuscular facilitation: For this training method we had to perform a range of easy, medium & difficult stretches to see if our joints have a decent range of movement. The stretches we done to test our flexibility are dynamic, passive, active and PNF (going beyond your comfort zone of stretching), dynamic and active stretches you can do yourself but passive and PNF stretches it requires an assistant to help you with the stretch. To make sure you get the most out of your stretch is you have to hold the position for at least 30 seconds or 3 minutes. It is important that your stretch either before or after exercise as this will prevent you from further injuries. 3. Circuit training

4. Weight training- Resistance machine/free weights For weight training, before you start you need to picture a goal you want to achieve, either building muscle (power), lean muscle (strength) or keeping fit (muscular/cardiovascular endurance). I have produced a programme for myself and it is to increase my size and muscle as I am a rugby player, I attend the gym 3-4 times a week and for each exercise on my programme I lift 4-6 reps of a heavy weight. The reason I have a low rep is I am my size which is classed as power; it is good if I overload myself. (Check my gym session document for more) 5. Plyometric training

6. Interval training (Treadmill Running)

7. Fartlek training spinning: We tested our fartlek training by using the spinning bikes. What you do with the fartlek training programme is that you have high, medium and low intensity stages, so at some stages it will be relaxed like a walk, next stage would be a bit harder like a jog and the final stage would be a full on sprint, for example cycling a bike up a steep hill. Fartlek training is a great way to improve fitness; athletes who would use this training type would be rugby, football, basketball and tennis players as they are all a stop-start sport.

Reuben Caven After each training session you will write a report on what you actually did? For each training type answer the following questions 1. 2. 3. 4. 5. 6. What was the name of the training? What did you actually do during the training session? What component/components of fitness were you actually working on? What sports would this type of training be useful for? What are the strengths of this type of training? What are the possible drawbacks of this type of training?

Sports Diploma