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Physical Preparation, Health and Lifestyle for the Public Services.
Transcript of Physical Preparation, Health and Lifestyle for the Public Services.
As a fitness instructor for the public services, you have been asked to help new recruits to the public services develop a six week physical activity programme to improve fitness. The recruits will record their weekly training programme in a training log. They will need to explain in the training log, what fitness activities they did each week, what went well each week, what didn’t go so well. Unit 5: Physical Preparation, Health and Lifestyle for the Public Services Personal History
Goal setting i.e. short, medium and long term
Principles of training $ FITT
Perceived exertion scale (RPE) What to include in assignment You will need to plan a safe and effective six week health related physical activity programme for yourselves. A copy of the programme should be provided as evidence. The principles of training should have been applied and the programme must be suitable for the needs and goals of the recruits i.e. yourselves. It is also important that suitable activities have been selected and a suitable exercise intensity has been prescribed.
A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, “Get in shape.” But a specific goal would say, “Join a health club and workout 3 days a week.” SMART GOALS
Establish concrete criteria for measuring progress toward the attainment of each goal you set.
When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as……
How much? How many?
How will I know when it is accomplished? When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them. ATTAINABLE MEASURABLE To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.
A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love. REALISTIC A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
T can also stand for Tangible – A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing.
When your goal is tangible you have a better chance of making it specific and measurable and thus attainable. TIME SPECIFIC 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 for which we are training. A successful training programme will also include exercise in the correct heart-rate target zone. PRINCIPLES OF TRAINING In planning a programme, use the FITT principles to add the detail:
decide how often to train
choose how hard to train
decide for how long to train
decide which methods of training to use FITT Specificity
training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.
fitness can only be improved by training more than you normally do. You must work hard.
start slowly and gradually increase the amount of exercise and keep overloading.
any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. METHODS OF TRAINING Aerobic exercise - to improve cardiovascular fitness
Anaerobic - exercise to improve muscles to work with little oxygen
Circuit training - involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance.
Continuous training - involves working for a sustained period of time without rest. It improves cardio-vascular fitness.
Cross training - involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jump.
Fartlek training or 'speed play' training - involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.
Interval training - involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.
Weight training - uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly).
Altitude training (AQA only) - is aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly. To train effectively you must know:
Your current level of fitness
The amount of aerobic training you need for your fitness programme
The amount of anaerobic training you need for your fitness programme
You can use your maximum heart rate (MHR) to calculate how hard you should work your heart to develop either aerobic or anaerobic fitness.
To calculate MHR:
220 - age = MHR Calculating target zones and thresholds of training Aerobic target zone - This is found between 60-80% of your MHR
anaerobic target zone. This is found between 80-100% of your MHR WARM UP
CONDUCT MIAN ACTIVITY
WARM DOWN REMEMBER TO INCLUDE While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion. PERCEIVED EXERTION SCALE (RPE) http://www.livestrong.com/article/184392-how-to-make-your-own-workout-log/ HOW TO MAKE YOUR OWN WORKOUT LOG