FORM 3 – Phys Ed and Sport - Notes -
FITNESS AND PERFORMANCE
PRINICIPLES OF TRAINING and CONDITIONING – Part 3
Principles of a SINGLE Training Sessions
Topic and Notes Resource
Subtopics Used
What is a Training Session – Kitsingh
TRAINING Pg 126
It is important to have individuals training sessions.
Session Each Session adds to the ultimate goal and is usually progressive. World of SP.
It is also designed, to be Sport or Discipline specific. Pg 96
PE to 16
The Importance of Sport-Specific Training: Pg 92
The Importance
of an Individual 1. It helps with metabolic conditioning https://fitness
Session of a. The coach trains the athlete to be conditioned to their sport and, health.co/blo
Training gs/fitness/12-
b. If they participate in a team sport, the specific part they play in it.
reasons-why-
sport-specific-
2. It prevents injury training-is-so-
important
a. If athletes and coaches can look at sport-specific Injury statistics, they can use
these to find a way to prevent them.
b. The coach can draw up a programme to prevent their athletes from getting
injured, particularly from non-contact sports.
3. It enables you to strike a balance
a. It is more important to strike a balance between sport-specific and athlete-
specific training, so all athletes can become stronger and more powerful in their
chosen sport.
4. It prepares you physically
a. They must prepare themselves physically for their chosen sport by working with
experts who specialize in conditioning and strength.
b. This will help them to improve their skills, coordination and balance.
c. Helps Prevent Injury
5. It improves performance – both Mental and Physical Performance
a. They will improve areas including their speed, power and mobility.
b. Then as they get older, coaches and experts will show them new skills that will
improve the mental side of their performance as well as the physical side.
6. It boosts self-esteem
a. An effective training programme will give athletes the confidence
b. They will be able to test their limits
c. This will improve their self-esteem and make them feel happier not just in sport
but in everyday life.
7. It’s enjoyable
a. Combining sport-specific training with resistance workouts must be fun for
everyone.
b. This makes athletes concentrate more on training to improve their performance.
c. This will also keep things interesting and prevent athletes from getting tired out
both mentally and physically.
8. Other training methods aren’t as effective
a. Some athletes only work with coaches instead of strength specialists.
b. Others might see an expert but not very often.
c. They need a team of coaches and fitness professionals, who can work with one
another to give the athlete the support and information they need.
d. This will help them to perform to the best of their ability in their sport.
9. It improves speed – through technical development and efficiency
a. This training, combined with technical work, will help the athlete to practice new
techniques which will make them faster and stronger.
10. It uses your visual skills to your advantage
a. This training will make athletes more perceptive.
b. If athletes research and watch other athletes performing at different levels, they
will understand the sport more and enhance their own skills within it.
11. It doesn’t require special equipment
a. You can do sport-specific actions without equipment to build strength and
explosiveness in the gym, such as running or jumping.
b. Using basic strength and power training methods is more effective than mixing
them with more complex ones.
12. It helps athletes train properly
a. Athletes need to practice their sport “correctly and regularly”.
b. If they don’t practice properly, they will end up making serious mistakes which
will be detrimental to their performance in competitions or risk being injured.
c. It’s up to their coaches and specialists to create a good programme and use it to
make sure their athletes train properly.
Structuring the How to structure a training session Kitsingh
Training Session Pg 126
1. It is important a coach takes time to plan each training session.
2. Training sessions should be developed from two or three goals that have World of SP.
been identified for that session. Pg 96
PE to 16
Check out this The Elements of a Training Session: Pg 92
Video 1. Warm Up
The Benefits of a The training
Warm Up and 2. Fitness Activities session |
Cool Down - 3. Skill Development Sport
YouTube 4. Cool Down Australia
The WARM UP INTRODUCTIONS and WARM UP Kitsingh
Pg 126
1. The ideal warm-up will depend on the sport, the level of competition and the
age of the participants. World of SP.
2. The warm-up should incorporate the muscle groups and activities that are Pg 96
required during training or competition. PE to 16
3. The intensity of the warm-up should begin at a low level gradually building Pg 92
to the level of intensity required during training or competition. https://www.
4. TIME of Warm up - For most athletes, 5 to 10 minutes is enough. sportaus.gov.
au/coaches_
However in cold weather the duration of the warm-up should be increased.
Stretching and_officials/
during a Warm
AIMS of a WARM UP:
Up -
Check out this 1. Prepare the body and mind for the activity
Video 2. Increase the body's core temperature
The Importance 3. Increase heart rate
of Stretching -
4. Increase breathing rate.
YouTube
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content/uploads/2016/01/11162313/article_2015_10_17_addictionEN_b.jpg
FITNESS Fitness Training
ACTIVITIES
1. Fitness activities will depend on the demands of the sport
2. Design Fitness activities to develop SKILL
3. Training should be Gradual in INTENSITY to avoid burnout
4. However – Games players should also practice at high fatigue levels, to
improve cognition and skill activity vital during games of higher intensity.
SKILL Skill Development
DEVLOPMENT
1. Techniques and skills we need to develop, depends on the sport
2. Work in pairs or small groups and in teams or units
3. Work should also be done Individually
4. Play small sided modified games – as teams/units or individually (1 v 1)
COOL DOWN COOLING DOWN is IMPORTANT Kitsingh
Pg 126
1. Allows Heart Rate to Normalize
a. At the end of your workout, you want your heart rate to return to normal slowly. World of SP.
b. This helps you to avoid lightheadedness or a feeling of faintness. Pg 96
PE to 16
2. Slows Breathing Pg 92
A cool down allows your breath to gradually return to the same rhythm it had before
you started your workout. https://www.
verywellfit.co
3. Improves Relaxation
m/what-is-a-
a. Your cool down is a great opportunity for you to reflect on your accomplishment cool-down-0
and give yourself credit for the hard work you did during the workout.
b. This can promote a sense of relaxation and well-being and boost your
motivation.
GUIDELINES for GUIDELINES for the Warm Up and Cool Down
the Warm Up
and Cool Down https://th.bin
g.com/th/id/
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Check out this b243GtsVUo4
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GCSE PE -
Det&rs=1
WARMING UP &
COOLING DOWN
(phases &
benefits) -
(Health, Fitness &
Training 7.3) -
YouTube
Stretching Stretching Kitsingh
Pg 126
1. Stretching activities can be included in the warm-up and cool down.
Included in both 2. There is now LESS emphasis on static-stretching during the warm-up
WARM UP and
COOL DOWN 3. Stretches should move the muscle groups through the full range of movement
required in the activity being performed (active stretching).
Static stretching is still appropriate during the cool-down and can be used to
improve flexibility.
Some rules when stretching:
1. Warm-up the body prior to stretching
2. Stretch before and after exercise (active stretching during the warm up, static
Check out this stretching during the cool down)
Video
3. Stretch all muscle groups that will be involved in the activity
Don’t Skip the Cool-
Down and 4. Stretch gently and slowly
Stretching - 5. Never bounce or stretch rapidly
YouTube
6. Stretch gently to the point of mild discomfort, never pain
7. Do not hold your breath when stretching; breathing should be slow and easy.
8. Do not make stretches competitive.
Types of Types of Stretching Kitsingh
Stretching Pg 126
1. Static Stretching
2. Dynamic Stretching
3. Ballistic Stretching Types of
Stretching:
4. Passive Stretching
The
Check out this 5. Active Stretching Different
Video 6. Active Isolated Stretching Techniques
Types of 7. Isometric Stretching Explained
stretches. (acefitness.o
(Dynamic, 8. Static Stretching. rg)
Ballistic, Passive, 9. PNF - Proprioceptive Neuromuscular Facilitation
PNF) Dancers,
Gymnasts, Static stretching - is a type of stretch that is performed without movement.
Runners,
Strength, Athlete -
YouTube Dynamic Stretching - is performed with movement.
You use a swinging or bouncing movement to extend your range of motion and
flexibility.
Ballistic Stretching - is a rapid bouncing stretch that uses momentum to force a body
part past its normal range of movement.
Check out this
Video
Types Of Passive Stretching - also referred to as “relaxed stretching.”
Stretching A passive stretch involves some sort of assistance to help you achieve a stretch.
#fitness #workout
#bodybulider
#bodybuilding
Active Stretching – is when you assume a position and then hold it with no
#gym - YouTube assistance other than using the strength of your opposing muscles.
Active Isolated Stretching (AIS) - uses repeated and rhythmical muscle contractions
held for only two seconds to achieve a safe and effective stretch.
Isometric Stretching - means it does not use motion. ...
PNF - Proprioceptive Neuromuscular Facilitation
PNF stretching involves both the stretching and contraction of the muscle group
being targeted in order to achieve maximum flexibility.
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