Physical

education project

Training method Chan Ka Ming 5A 3 Chan Chit Yin 5A 5 Tang Tsz Chuen 5A 21 Cheng Chun Sing 5B 6

1. Individual needs

2. Specificity

3. Progressive overload

4.Recovery \ 5.Adaptation

6. reversibility

Principles of training

1. Individual needs Group: Overweighed youth

Age : 11~22

Sex : Male

BMI: 24 or above

Aim: BMI〈 21

2. Specificity

Content Definition :

It is a principle that states that exercising a certain body part, component of the body, or particular skill primarily develops that part or skill.

Practically, for these overweighed youth , exercises like swimming or cycling may have mixed effects:

help by improving general cardiovascular endurance,

burning off fat

3. Progressive overload

Content

Practically, it can be progressed by:

increasing the resistance e.g. adding 3kg to the barbell each time

increasing the number of sets of the exercise , for instance, adding a set of push up and sit up each time

Definition : It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts.

4. Recovery

Rest is required in order for the body: recovering from the

training allowing adaptation to

take place

5.Adaptation

Definition : The principle of adaptation refers to the process of the body getting accustomed to a particular exercise or training program through repeated exposure.

6. reversibility Definition :

The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out

Practically, the youth must ensure that they continue strength training throughout the reversible period. Otherwise, the newly acquired strength and the fitness will be lost eventually.

B. Physical fitness

1. Agility 2. strength 3. balance and coordination 4. speed

1. Agility Definition :

the ability to quickly change body position or direction of the body.

Event：Sprint Resistance The objective is to provide resistance without arresting the youth’s movement mechanics, primarily as a means of improving explosive strength and stride length.

2. strength Definition :

Strength is the maximal force you can apply against a load.

Event：Decline dumbbell bench press

It is a powerful chest move that takes

your shoulders out of the equation a bit

more than its flat or incline counterpart

and thus increase their power.

3. Balance and coordination Definition ：

Balance is the ability to stay upright or stay in control of body movement.

Coordination is the ability to move two or more body parts under control, smoothly and efficiently.

Event：Pilates It is a physical fitness program that focuses on the core postural muscles that help keep the body balanced and are essential to providing support for the spine.

4. speed Definition：

Speed is the ability to move quickly across the ground or move limbs rapidly to grab or throw.

Event：Over speed Training Running down a slope Aim to train the neuro-muscular

system to work at a greater rate than is normally possible.

Before After

Expectation