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Transcript of UNIT 15
Know principles of safe & effective exercise sessions
Principles of Training
What are they? Discuss
Describe the principles of fitness training
Describe the health and safety considerations associated with exercise programmes and sessions.
Explain the health and safety considerations associated with exercise programmes and sessions.
USING THE INTERNET & PREVIOUS KNOWLEDGE LIST 5 LONG TERM CHANGES DURING EXERCISE
COMPONENTS OF FITNESS
"the ability to exert a force against a resistance".
The strength needed for a sprinter to explode from the blocks
the ability to perform repetitive, moderate to high intensity movement for a prolonged period of time
Examples of sports that demand long-term supplies of oxygen include marathon runners and distance swimmers.
the ability of muscles to exert maximal force for one repetition.
A multitude of sports require muscle endurance including boxing, Nordic skiing, soccer, tennis, kayaking, basketball and rowing. Different sports place demands on different sets of muscles, and choices can be made based on which muscles need to be emphasized or which sport is most enjoyable
the range of motion of your joints or the ability of your joints to move freely. It also refers to the mobility of your muscles, which allows for more movement around the joints.
Static flexibility involves holding part of the body still, at its full range of movement. For example holding a balance in gymnastics.
Dynamic flexibility uses the full range of movement across a joint, where a fast action is used but not held. For example arching your back during a high jump
the percentage of body weight which is fat, muscle or bone.
It helps sportspeople depending on the type of sport they play, eg heavy rugby players are more effective in the scrum than lightweight players, but light long distance runners will always beat heavyweights.
INCREASE IN MUSCLE TONE
DECREASE IN RESTING HEART RATE
INCREASE IN STROKE VOLUME
IN YOUR ASSIGNMENT YOU WILL NEED TO EXPLAIN EACH ONE
HEALTH & SAFETY
considerations for an Exercise Programme
There are many reasons as to why a training programme maybe unsafe
To minimise risk the following should be carried out
A PHYSICAL OR MENTAL CONDITION OR FACTOR THAT INCREASES THE RISK INVOLVED WHEN ENGAGING IN A PARTICULAR ACTIVITY
Using the Risk assessment Form provided lets go over to the fitness suite so you can do a risk assessment
•extreme movements that cause extension or flexion of a joint beyond its normal range e.g. full circle neck rotations, back arches, toe touches, deep knee bends and frog jump repetitions
•movements that involve excessive, rapid or repetitive twisting around a fixed base e.g. wall slaps, trunk rotations
•sustained or held movements, e.g. held sit-up
•repetitive movements e.g. arm circling through a small range of movement.
PAR-Q is a physical activity readiness questionnaire for an individual to find out more about their physical ability
before engaging in any physical activity.
Pre existing injuries
Training should be matched to an individual's needs. By using the principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance, skill, game ability and physical fitness. A successful training programme will meet individual needs which are personal fitness needs based on age, gender, fitness level and the sport for which we are training.