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A warm up is to prepare the muscles and body to do a physical activity. It helps warm up the muscles and get them active for the sport or activity coming up. This is useful for an athlete as it prevents injury before a game. This is because the athlete needs to prepare for a game and if not the muscles may pull or tear due to the muscles being tight. The advantages of a warm up include an increase in energy levels, increases flexibility and reduces muscle fatigue and stiffness. The disadvantages of a warm up include that it may temporarily decrease muscle power and strength and exercise performance.

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A cool down is to bring the body back to its normal physical state after an intense, fast exercise or activity. This is by doing slow controlled exercises or stretches to lower the heart rate and relax the muscles. This is important for an athlete as it avoids cramps in the body after hard vigorous exercises. It also allows an athletes body to relax and their heart rates to go back to a resting state. The advantages of a cool down is that it relaxes the muscles, reduces muscle soreness, returns heart rate back to a resting state. The disadvantages of a cool down is that if done incorrectly it can cause cramps or muscle damage in serious cases.

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Informed consent is a process in where someone is aware and understands the process, risks and the correct amount of information in the job role. This way they can consent to the activity they will be taking part of. This is to ensure that companies won’t be sued as they understood and agreed to the job, activity etc. This is important for an athlete as they need to know and understand the contract rules and see if they are not getting scammed or written off anything by the sports team. They also will be educated on the risks in the sport they will be participating in. The advantages of informed consent includes that they have the understanding and know the risks and information that is shown. The disadvantages of informed consent is that the files or documentation could be lost and therefore could become an issue if something went wrong.

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Risk Assessments are to identify current or potential hazards that may occur at a company or sports game. This way a risk assessment can identify what hazard will more or less likely injure a person. This is useful for an athlete as they know the risks within their facilities. This way they know what to do and what not to do to reduce the risk of injury. The advantages of a risk assessment include a better awareness of risks in the area, proper documentation of risks and past injuries, knowledge and education of players of what is a risk. The disadvantages of a risk assessment include a potential lack of data and information and that they can never be 100% accurate.

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Body Composition is the distribution of bone, muscles, fat and tissue that make up the body. This is useful for an athlete as they need to make sure they maintain a good body composition. For example a swimmer will need to maintain a low percentage of body fat. This is to be able to be quick and streamline in the water. Some advantages of body composition include normal blood pressure level, better sleep and reduced pain in joints. Some disadvantages of body composition is that it doesn’t take into consideration Age, Gender, bone density or muscle mass and therefore someone may not get the correct help or training programme that they need.

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Flexibility is the ability to change position or stance depending on the situation. This is useful for an athlete as before a game they can stretch and be more flexible to avoid injury. For example a gymnast needs to be flexible before a routine as they will be bending and changing position depending on their routine. The advantages of flexibility is that it gets the muscles loose and warm for the game ahead via stretching. The disadvantages of flexibility is that over stretching can cause muscle fatigue and injury. This can also be if someone under stretches it can cause muscles to pull or tear as the muscles are tense and tight.

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Muscular Endurance is the ability to move or lift muscles at a high intensity for a period of time without fatigue. This is useful for an athlete during a high intense contact sport as they need to be able to be more powerful and dominate the game. For example, a rugby player will need to be able to out strength players during scrums and open play. This means that they will be grabbing players and lifting them about. The advantages of Muscular endurance is that it makes a player more dominant in their area than the opponents. The disadvantages of muscular endurance is that it can cause fatigue over time as the muscles are over worked and tear and cramps start to be more common.

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Aerobic Endurance is the ability to train at a moderate level and intensity for long durations of time. This is useful for an athlete as it works on their stamina and makes a player stronger and will be able to play longer than the others. For example, a football player will need to be able to run for potentially 120 minutes so they need to have good aerobic endurance to be able to play the full amount. The advantage of aerobic endurance is that it gives an edge on the opponents as you will be able to play for longer. The disadvantages of aerobic endurance is that it can cause injury if overtrained.

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Strength is the quality of being strong and being able to lift something or someone. This is useful for athletes to build muscles and become stronger in their sport. For example, a cyclists will need to add strength to their legs to be able to power through the long duration that they will cycle at. The advantages of strength is that you will be stronger than the opponents and will be able to do things easier or better than before. The disadvantages is if you over train and attempt to do something stronger, could result in injury.

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Push/Pull/Legs

Push workout - you train all the upper body pushing muscles this includes the chest, shoulders and triceps.

Pull workout - you train all the upper body pulling muscles this includes the back and biceps.

Leg workout - you train all the lower body muscles this includes the quads, hamstrings, calves and abdominals.

This training program works well as there are lots of gaps which allow more recovery time which means you can train hard.

Circuits

There are multiple stations that last 30/40/60 seconds per station. The circuit has every different muscle groups and you go around twice. Usually its in groups but it everyone will work on their own and at their own pace. It involves high reps and low weights so that the muscles are growing even with the short timeframe of each activity.

Fitness Class

Kettlebell workout came from America and they are like a dumbbell but with a handle and all one weight. They help with stability and abdominal strength. An example of this is spinning which is an intense cycling workout. There is loud modern music and you go downhill uphill and a verity of speeds. Another example is bungee training. There are bungee ropes that are attached to someone who will work on movement and muscle strength. It’s good for someone who’s recovering from injury or enjoys the feeling of being weightless.

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Activity and the main movements

Normally flows between each exercise

Super Set is where you train one muscle then you train the opposite one after or Compound Set is where you train one muscle with breaks

Time Bounds

Builds in Intensity

Changes every 6-8 weeks

Duration 30-60 minutes

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PARQ - A PARQ (which stands for Physical Activity Readiness Questionnaire) is a method of finding health and lifestyle issues via a training program. The PARQ is a good resource to find out if you have any health problems or concerns that you want answers for. An example is if someone is suffering chest pain during exercise or physical activities. If there is any joint pain during exercise or workouts at the gym.

https://www.barnesfitness.co.uk/wp-content/uploads/2013/09/BF-Physical-Activity-Readiness-Questionnaire.pdf

Informed Consent - An Informed Consent is a form that a person is informed of that highlights the potential risks they may be exposed to if they do a particular training programme. This means that they have to sign a form to say that they understand and are aware of the potential risks and are willing to accept responsibility for what happens.

https://thenextpt.com/importance-of-gaining-informed-consent/

Risk Assessment - A risk assessment is conducted to ensure that the manager or owner is aware and minimises the risk of injury at their workplace. For example an owner of a gym will do a risk assessment to show that they maintain safety of staff and gym members. This means that they understand and prevent any hazards at all times if possible.

https://www.rhinosafety.co.uk/blog/health-and-safety-in-the-gym/

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Periodisation is the planning of training. When an athlete trains, they need to train a lot of things but you can’t train them at the same time. Whether that be strength, endurance, speed etc. This is where periodisation works as you can divide all the training methods into different periods.

A microcycle is a type of training program that involves 2-3 days of hard intense training followed by the same amount of rest days. An example of this is a gym workout as you may do different workouts in a few days then take the rest of the week to recover.

A mescocycle is a type of training that involves a month of training where the first three weeks are primarily hard intense training and the fourth and final week is focused on resting and recovering. An example of this would be for a marathon runner. This would include going on runs everyday a month before the marathon but everyday leading up to the race, the runner would increase the distance by a few kilometres until they are comfortable and confident to run the full marathon. Afterwards the fourth week will be to rest and recover from the training.

A macrocycle is a type of training that involves a whole season. A macrocycle is broken up into three sections which are preparation, competitive and transition. The preparation should take up 60%-75% of the macrocycle.

A good video to watch is here: https://www.youtube.com/watch?v=xyWPkA92UKc

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The FITT principle for improving overall fitness. There are four parts to the FITT principle which are as follows.

Frequency - The F stands for frequency and means how often a person will train for. This will mean how many times do they go to the gym in a week or how much they train a week. The more frequently an athlete trains, the better the performance will be.

Intensity - The I stands for intensity and means how hard an athlete trains for. This will mean how hard they train in every session and do they push their body to the limit. The more intense the sessions are, the better the athlete will become.

Time - The first T stands for Time and means how long they train for. This will mean how long the sessions are and how long is each exercise or drill. The longer the session is the more areas an athlete can improve on.

Type - The final principle and second T stands for Type and means what type of training does an athlete do. This will mean does an athlete do fartlek training, continuous training, interval etc. Doing the specific type of training that is beneficial to the sport means the outcome will be better for the athlete to excel in their sport.

https://www.physio-pedia.com/FITT_Principle

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Every athlete has to train, however some athletes can train as hard and as often as others can. This is because everyone is unique and their bodies are all different. This is called individual differences and it’s okay! The body can change and adapt to a training routine but for some it takes longer to adjust to then others. Some of the differences could be due to injuries in the past that may take longer to recover or can be conditions such as asthma. An example of this is if two people decide to go to the gym consistently for six months, one person may see progress and improvements in muscles growth/mass whilst the other sees improvement in their endurance.

https://members.believeperform.com/individual-differences-in-sport/

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Ronnie Coleman in his Prime compared to present day

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Reversibility in sport is when an athlete stops training, due to injury or retirement. This can cause the muscles and the progress to reverse and the athlete to lose ability to perform like they use to. This can cause them to lose positions in their team or not live up to their potential. It can have a major impact on an athlete’s career and can demotivate them to compete anymore. An example of reversibility is Ronnie Coleman who was a body builder who competed and won 8 consecutive Mr Olympia titles. However now that he has stepped down from the spotlight and retired he has losses almost all of his muscles mass and now struggles to move freely without the need for crutches or walking sticks.

https://study.com/academy/lesson/reversibility-principle-in-sports-training-definition-example.html#:~:text=The%20principle%20of%20reversibility%20in%20fitness%20states%20that%20a%20person,when%20a%20person%20resumes%20training.

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Overload in sport is the partner to progression. Without overload there is no progression and the same the other way. Overload is where an athlete pushes the limits of their body to be able to achieve a better result. This can be via weightlifting or a busy schedule filled with training camps or courses to get the most out of an athlete. An example of this is a swimmer as they need to push their body to the limit to to be able to be in the best shape they can be. This is to ensure that they are the strongest and fastest at the highest level.

https://www.crossfitinvictus.com/blog/the-overload-principle/

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Progression in sport is where an athlete will slowly start to make progress with their skills and understanding of the sport. Progression should become more difficult as the training continues. This is because the body needs to be pushed to be able to grow further and become stronger. An example of progression is an Olympic Sprinter as they need to push their limits to be able to run faster than the others and secure a medal.

https://www.bbc.co.uk/bitesize/guides/zpfpv4j/revision/1#:~:text=Progression%20%2D%20training%20should%20progressively%20become,performance%20or%2C%20worse%2C%20injury.

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Specificity is where an athlete will work on specific drills or specific movements that is critical for their sport. This is where the athlete will be most dependant on a certain muscle or technique so it’s important to learn specific drills to help them in sport scenarios. An example of this is a basketball player will need to be able to run for a long consistent amount of time and so they will need to work on their stamina. This is to ensure that they can perform well for a long period of time.

https://www.healthline.com/health/principle-of-specificity#:~:text=Specificity%20refers%20to%20performing%20training,overall%20cardiovascular%20and%20muscular%20strength.