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Aerobics (Flexibility)

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Renee Wienert

on 30 March 2015

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Transcript of Aerobics (Flexibility)

Training Phases Of The Year
post season
starts after your most important tournament of the season. You might still have some fun tournaments ahead, but you’re done with serious training.

off season
conveniently happens when playing opportunities are naturally decreased.

pre season
, you’ll want at least six weeks to develop basic conditioning. Cardiovascular conditioning can be obtained relatively quickly and so this phase can be rather short.

begins whenever you feel that the demands of training and playing are starting to interfere with your ability to recover from your workouts.

can start 3-4 weeks before your main event.
Fitness Profile
Yo Yo
Stage 5, level 11
Sit and Reach
21 centimetres
Reaction Time Test
13 centimetres
Balance Test
33 seconds

Fitness Components and Aerobics
fitness is measured as the amount of oxygen transported in the blood and pumped by the heart to the working muscles.

Muscular Strength
is the ability of a muscle to exert a maximal or near maximal force against an object.

is the ability of a muscle or muscle group to exert force to overcome the most resistance in one effort.

Muscular Endurance
is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period.

he ability to control the body's position, either stationary or while moving.

the ability to achieve an extended range of motion without being impeded by excess tissue.
Training Method =
Proprioceptive Neuromuscular Facilitation
Aerobics (Flexibility)
Renee Wienert
A periodisation plan manipulates exercise volumes and intensity over competition season. This helps the athlete focus on goals during competition season.
short-term training
opportunities are perfect for those who want to train for a good job, but aren't able to commit to long-term training.
Goals from the training program must be created which are revolved around macrocycles, mesocycles and microcyles as well as training programs, heart rate and fitness components.
Short Term Training Program and Goals
Resistance Training
Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.

The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.
Training Method
Training Program
is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program.

Training Program
training involves comparatively easy work performed for a relatively long period. It helps you to develop your aerobic fitness and muscular endurance (performed at 60 to 90% VO2max for at least half an hour).
First Session (Circuit)

Warm Up
Light jog (100 metres)
Quadricep, calf, hamstring, upper body, tricep, shoulder, inner thigh and lower back (30 second hold)
Squats, lunges, push ups, side lunges and jumping jacks (15 to 20 reps)

Seated row, seated row (one arm), reverse cable flys, lat pulldown, and a lat pulldown (close grip)
20 to 30 reps (30 second rest inbetween exercises)

Decline cable fly, lateral cable raise, forward cable raise, cable triceps, cable triceps (raise arm)
8 - 12 reps (20 second rest inbetween exercises)
2 minute jump on mini trampoline

Cool Down
Light jog
Stretching all muscles to avoid injury
X 3
Second Session (Continuous)
Warm Up
3 minute skip
Static stretches

Bench press, dumbbell bench press, flys, military shoulder press, dumbbell shoulder press, tricep kickbacks and barbell triceps in lying
(8 - 12 reps no rests inbetween exercises)

Leg press, incline leg press, incline leg press (single leg), smith machine squat and smith machine lunge
(20 - 30 reps)
Chest press, bench press, incline chest press, shoulder press and seated row
(8 - 12 reps)
Intermediate ball balance, single leg balance, and ball under leg balance
Kettle bell squats, kettle bell lunges and kettle bell swings.
(Hold longer every session)

Now upper body; kettle bell pull backs, kettle bell floor press, kettle bell shoulder press, kettle bell rows and alternating between both arms with floor press
(8 - 12 reps)

Cool Down
Static stretches (same as warm up)
Light 20 metre jog
Modified Training Program
Training Program Modified =
Second training session (Continuous)
What's Changed?
= Creating
training session one
into a
training program as the goal is to improve flexibility, therefore to avoid injury the intensity isn't as high and muscle stretching and tension becomes easier for the athlete to perform.
Sport Chosen =
Fitness Component Chosen to Improve Through Periodisation =
Mesocycles in macrocyles
used for training method.
Flexibility is the range of motion in a joint or group of joints, or, the ability to move joints effectively. Flexibility is related to muscle strength.
Exercises that improve your flexibility feature moves that stretch your muscles, tendons, and ligaments.
Skill Acquisition (Low Associative)
Aerobic Fitness
Aerobic fitness is the capacity to
exercise in aerobic activities for a prolonged period
where the amount of activity depends on aerobic capacity and cardiorespiratory endurance.
Periodisation is simply a process of dividing the annual training plan into a series of manageable phases. Each phase can then target a specific or series of attributes to be developed within a designated period of time.
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