Aspects of Fitness

PowerSpeedStrengthCardio-respiratory

EnduranceFlexibilityMuscle Endurance

Fitness Tests

Power

Strength

Speed

Cardio-Respiratory Endurance

Flexibility

Muscle Endurance

Standing Vertical Jump Test(legs)

Grip Dynameter Test

Time over a set distance eg 60m

Multistage Test

Sit & Reach Test

Maximum number of (Press Ups) in 30 seconds

Reasons for Fitness Tests

Identifies personal strengths and weaknesses in different aspects of fitness

Results can be compared to national norms to give you an idea of how fitness level compares to people of same age across country

Can use results before, during and after training to see if fitness levels are improving

Training Methods

Power

Strength

Speed

Cardio-Respiratory Endurance

Flexibility

Muscle Endurance

Weight Training (medium weight/medium reps)

Weight Training ( High weight/Low reps)

Pyramid Training

Varied Pace or Interval Training

Dynamic or Passive stretching

Circuit Training ( Low weight/High reps)

Power

Weight Training

Exercises Weight Reps/SetsChest Press 20kg 10 / 2

Leg Squats 20kg 10 / 2

Pull Down 20kg 10 / 2

Leg Extensions 20kg 10 / 2

Bicep Curls 20kg 10 /2

Strength

Weight Training

Exercises Weight Reps/Sets

Chest Press 30kg 4 / 2

Leg Squats 30kg 4 / 2

Pull Down 30kg 4 / 2

Leg Extensions 30kg 4 / 2

Bicep Curls 30kg 4 /2

Speed

Pyramid Training

5 x 20m

4 x 40m

3 x 60m

2 x 80m

1 x 100m

Cardio – Respiratory Endurance

Interval Training

2 sets of 6 x 200m Target Time = 50 secs

JOG

R

U

N

Flexibility

Static or Dynamic Stretches

Static Stretches are ones where you hold a position for at least 20 seconds eg hamstring stretch, quad stretch, groin stretch

Dynamic Stretches are ones where you have movement and perform for a set number of reps eg 10 arm circles, 10 leg lunges 10 high kicks

Muscle Endurance

Circuit Training

EXERCISES MUSCLE GROUP REPS / SETS

Press Ups Shoulders/Chest 20 / 2

Squat Thrusts Legs 20 /2

Sit Ups Abdominals 20 / 2

Step Ups Legs 20 / 2

Tricep Dips Arms 20 / 2

Principles of Training

Once you decide to improve an aspect of fitness you will be required to design a training programme.

In order for the training sessions to be effective you will need to apply the principles of training.

Principles of Training

SPORTIFA

Principles of Training

S pecificityP rogression / ProgressiveO verloadR eversibilityT imeI ntensityF requencyA daptation

Principles of Training

SPECIFICITY

Specificity means making your training :

I) specific to your needs

ii) suit your current level of fitness

iii) relevant to the activity or your role

iv) select correct type of exercises

Principles of Training

* PROGRESSIVE OVERLOAD

Progression is the changes you make to your training once your body shows signs of improving your fitness levels. Training can be adapted by varying frequency, intensity and duration of training

Principles of Training

OVERLOAD

Overload means making your body work harder than normal

Principles of Training

REVERSIBILITY

Reversibility means the changes that occur when you stop training. Fitness levels drop if you do not train regularly

Principles of Training

TIME

Time or Duration means how long you train

Principles of Training

INTENSITY

Intensity means how hard you train

Principles of Training

FREQUENCY

Frequency means how often you train. March

Mon Tues Wed Thurs Fri Sat Sun

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Principles of Training

ADAPTATION

Adaptation are changes that occur in your body as fitness levels increase