Principals of Training

R - Reversibility: If you don’t train, you’ll lose your gains.

S – Specificity: Modify your training to suit your goals.

V – Variety: Change up your training every now and then to adapt.

P – Progressive Overload: Gradually increase workload to increase strength.

T – Training Thresholds: Work at an intensity that allows our body to improve.

W – Warm-up, Stretch, Cool-down

An effective warm-up

1. Dynamic stretches, jogging.

2. Static stretches – 20-30 seconds
3. PNF – Proprioceptive neuromuscular facilitation
4. Isometric contraction for 10 seconds.
5. Repeat

Skills

Passing, small games, etc.

Isometric: iso means constant, metric means distance.

Maximum heart rate = 220 minus age

If we want our cardio respiratory endurance to improve, we must work at 70% of our MHR.

My Fitness Goal for May

Choose one aspect of your fitness that you would like to improve;

1. State your goal.

One arm pull up or muscle up.
2. Describe what you will do each day to achieve this.
Do 3 sets of pull ups
3. How will you know when you have achieved this?
4. Who can help you? How will they help you?

FITT Principle

F – Frequency

Weight training 2-4 times a week.

I – Intensity

Workout so that you are lifting a weight appropriate for 8-20 repetitions, with little rest time in between
lifts.
T – Time

A total workout can be about 30-60 minutes.

T – Type

Type an activity that allows the muscles to perform a physical task over a period without becoming
fatigued.

PASS – Critical Analysis

In our golf lesson, we went out to the Dural Driving range to practice our drives while Mr Kerrigan gave
us some tips on how to improve. I liked the fact that we had a good opportunity to learn a new sport. I
disliked the fact that it was how we could have went to the sheltered area.

The five qualities of a good golfer – Patience, Coordination, Physical Strength, Equipment, and
Concentration.

Soft-Ball Critical Analysis

Soft-ball was a new sport which we were taught to play. A good thing about the sport was that we got to
learn new techniques as an addition to our skillset. A negative about soft-ball was that it was a slow
game, not everyone got to be part of the action.

Objective: To score more runs than the opposing team.

Rules:

- You must hit the ball in the diamond – outside of this is a foul.
- Three strikes and you’re out.
- Four balls equal a walk.
- A force/tag play

IRM – One repetition maximum.

Aerobic: Continuous, fartlek, circuit training

Anaerobic: Short sprints

Flexibility: Muscle expansion to prevent injury

Strength: Muscle tensile capacity with weights

You’re the coach of a swimming team. You have 3 months before the season starts. Use the FITT
principles with the principles of training to devise your first week of training.

F – 3 sessions a week

I – 220 – 20 = 200, 75% = 150 bpm

T – Minimum of 20 minutes.

T – Cardiovascular – i.e. running

  Constant training would prevent reversibility
 Work the muscle systems relevant to your sport to specify
 Do multiple types of training to have variety
 Gradually

Internal – Comes from within the person and includes how the execution feels.

External – Comes from any source outside the body

Delayed – This occurs after the skill has been executed

Concurrent - This occurs during the execution of the skill

Knowledge of Results – This is information about the outcome of a movement

Knowledge of Performance – This is information about the quality of the performance

Stages of Skill Acquisition

Cognitive Stage

Associative Stage

Autonomous Stage

Types of feedback

Internal

External

Knowledge of results

Knowledge of performance

Delayed

Concurrent

Practice methods

Whole

Part

Mass

Distributed