AEROBIC

ENDURANCE

● The ability of the

cardiorespiratory system to work

efficiently.

● Supply nutrients and oxygen to

the working muscles during

sustained activity.

MUSCULAR

ENDURANCE

● The ability of the

muscular system to

work over long periods

of time.

● Muscles contract

repeatedly against a

light weight/low load.

FLEXIBILITY

● The ability to move all

joints fluidly.

● Joints are moved

through their FULL

range of movement.

SPEED ●Distance divided by the

time taken. ● There are 3 types of

speed:

● Acceleration (up to 30m)

● Pure (up to 60m)

● Endurance (sprints with a short

rest between)

MUSCULAR STRENGTH

● The MAXIMUM force that

a muscle/group of muscles

can produce.

● This is measured in

kilograms (kg) or Newtons

(N).

BODY COMPOSITION

● The relative ratio of fat mass

to fat-free mass (vital

organs, muscle, bone) in the

body.

● Body composition can

influence sports that people

participate in.

POWER

● The work done over a unit of

time.

● It is calculated using the

following equation:

Power =

Force (kg) x Distance (m)

Time (mins or secs)

FREQUENCY

● The number of training

sessions you complete

over a period of time.

● You should aim for 3-5

sessions a week.

INTENSITY

• How HARD you

train.

• intensity can be

measured using heart

rate and Borg Scale

(RPE).

TIME

● How LONG you train

for.

● Aim for 15-60 minutes of

activity depending on the

intensity.

TYPE • How you train.

● The method of training that

you chose to use. ● Specific training for the

sport and the person’s needs.

FLEXIBILITY TRAINING There are THREE types of flexibility training:

● STATIC – slowly stretch and hold for 10-20 seconds.

Usually performed in a stationary position.

● BALLISTIC – stretch using fast jerky movements

such as bouncing. Can be sport specific.

● PNF – passive stretching performed with a partner.

Stretch – Contract – Stretch.

Advantages

● Can be made sport specific.

● No specialist equipment needed.

● Improved flexibility may reduce injury risk.

Disadvantages

● Need to be experienced to perform PNF safely and effectively.

● May require two people to perform certain techniques.

CIRCUIT TRAINING ● Circuit training can be used to improve many

components of fitness.

● There will be various stations where you will

work for a designated time, have a rest then

move to the next station.

Advantages ● Training can be made specific. ● No need for specialist equipment. ● Can focus on many components of fitness. ● Can use a variety of activities.

Disadvantages ● Need to allow time to plan exercises. ● May need to demonstrate exercises to the participants.

WEIGHT TRAINING ● Barbells and dumbbells are types of weights that

can be used.

● Sets, reps and loads can all be determined

using your individual needs.

Advantages ● Training can be made sport specific.

● You can target specific muscles/muscle groups.

● Effective for strength and endurance gains.

Disadvantages ● Correct technique needs to be taught/explained.

● Will need access to weights.

● Equipment may be expensive to buy.

● May need a spotter for safety purposes.

PLYOMETRICS ● Develops sport-specific explosive power and strength.

● Exercises in which muscles are quickly and repeatedly

stretched/lengthened and the contracted/shortened,

thus producing great force.

Advantages ● Training can be made sport specific.

● Little cost involved, no need for specialist equipment.

Disadvantages

● Need to be trained/experienced in plyometrics to perform

the exercises safely due to high intensity of the exercises.

CONTINUOUS TRAINING ● Steady state training.

● Training at low intensity for a long period of time

with no rest.

● Should last at least 30mins.

Advantages ● No specialist equipment needed. ● Easy to organize/carry out. ● Good for building endurance.

Disadvantages ● Can be monotonous/boring. ● Higher risk of injury if running on a hard surface. ● Only develops aerobic endurance, not anaerobic.

FARTLEK TRAINING ● ‘Speed play’

● Usually continuous with no rest period, however

the intensity is varied.

● Sprint – walk – jog – sprint – walk – jog - sprint

Advantages ● Can be made sport specific. ● No specialist equipment needed. ● The performer can control the intensity level. ● Adds variety and interest to training.

Disadvantages ● Need for careful control of training intensity. ● Performer needs good self-discipline and motivation to maintain work rates.

INTERVAL TRAINING ● A period of work followed by a rest period.

● Work time varies from 30secs to 5mins and

recovery can be jogging, walking or complete rest.

Advantages ● Can be made sport specific. ● No specialist equipment needed. ● Can be used for aerobic and anaerobic endurance.

● Distance, time and intensity can meet individual needs.

Disadvantages ● Performer can lose interest due to repetition. ● Needs careful planning.

SPEED TRAINING ● There are different types of speed training:

● Hollow sprints – sprint for 20m, jog for 20m.

Acceleration training – rolling start to maximum

speed. ● SAQ speed, agility and quickness – moving at

speed while changing direction usually side step type moves.

● Interval training – sprint work followed by a rest

period.

Advantages ● No specialist equipment needed.

● Can be made sport specific. ● Easy to organize and carry out.

Disadvantages ● Performer may get bored to lack of variation. ● Need to maintain focus and motivation throughout.

FITNESS TESTING

● Fitness tests are important as it gives a coach baseline data.

● Give a starting point for designing a training programme.

Before testing you need to:

● Gain consent from the individual (consent form).

● Calibrate the equipment (checking and adjusting to ensure

accurate results).

SIT & REACH Flexibility

● Sit down ensuring knees are flat on the floor.

● Reach as far as you can.

● Touch the board.

Advantages ● Easy to complete. ● Quick to administer. ● Can compare to “norm” data. ● Minimal set up required.

Disadvantages ● Inconsistent data due to warm up/time of test. ● Need specialist equipment. ● Only measures a specific area of the body

GRIP

DYNAMOMETE

R Strength

● Arms by your side. ● Hold the dynamometer parallel to your body.

● Squeeze as hard as you can and hold for 5secs.

Advantages ● Quick to administer. ● Can repeat multiple times in quick succession. ● Do not need a large space. ● Can compare to “norm” data.

Disadvantages ● Only focuses on muscular strength in the hand/arm. ● Need specialist equipment.

12 Minute Cooper Run Test Aerobic Endurance

● Set up a track or flat area with cones 100ms apart ● Stand on start line and begin running on the whistle. ● Run continuously for 12 minutes ● Record the distance run when the whistle blows to stop at

12 minutes.

Advantages ● Minimal set up required. ● Large numbers can be tested at one time. ● Gives good predictions of aerobic endurance. ● Can compare to “norm” data.

Disadvantages ● Test can get tedious very quickly. ● High motivation needed. ● Can lose track of laps

30 METRE SPRINT TEST

Speed

● Set out two cones 30m apart. ● Sprint as fast as you can between the two cones. ● Have a partner time you on a stopwatch.

Advantages

● Minimal set up required. ● Easy to administer. ● Can repeat multiple times. ● Can compare to “norm” data.

Disadvantages

● Need a partner to time/record. ● Need a flat surface to run on. ● Maximal test so tiring

SERJEANT JUMP TEST

Power

● Stand with your dominant side against the board/wall.

● Have one dip of the knees and then jump as high as you can and

touch the board.

● Perform three trials, recording the best attempt.

Advantages

● Minimal set up required.

● Can repeat multiple times.

● Can compare to “norm” data.

Disadvantages

● Need a partner to time/record.

● Need a vertical jump board to help record score.

1 MINUTE SIT UP TEST Muscular Endurance

● Lie on a mat with your arms crossed and feet flat on the

floor.

● Perform as many sit ups as you can in 1 minute.

● Body must raise up to a 90o position.

Advantages

● Can repeat multiple times.

● Can compare to “norm” data.

● Minimal set up required.

Disadvantages

● Need a partner to time/record.

● Need a flat surface/mat to perform the test.