instructing physical activity and exercise by Marshall Backhouse-Mcdermid

muscular endurance

40073517 — 2024-03-11 09:43:35 UTC

https://dncolleges-my.sharepoint.com/:v:/r/personal/wayne_johnson_northlindsey_ac_uk/Documents/2023-2025/Instructing%20Physical%20Activity%20and%20Exercise/Muscular%20Endurance.MOV?csf=1&web=1&e=SMv3Wr

aerobic endurance

40073517 — 2024-03-11 09:43:49 UTC

strength

40073517 — 2024-03-11 09:44:02 UTC

https://dncolleges-my.sharepoint.com/:v:/r/personal/wayne_johnson_northlindsey_ac_uk/Documents/2023-2025/Instructing%20Physical%20Activity%20and%20Exercise/Strength.MOV?csf=1&web=1&e=H7IPBb

flexibility

40073517 — 2024-03-11 09:44:16 UTC

https://dncolleges-my.sharepoint.com/:v:/r/personal/wayne_johnson_northlindsey_ac_uk/Documents/2023-2025/Instructing%20Physical%20Activity%20and%20Exercise/Flexibility.MOV?csf=1&web=1&e=5Ax0Vj

body composition

40073517 — 2024-03-11 09:44:29 UTC

https://dncolleges-my.sharepoint.com/:v:/r/personal/wayne_johnson_northlindsey_ac_uk/Documents/2023-2025/Instructing%20Physical%20Activity%20and%20Exercise/Body%20Composition.MOV?csf=1&web=1&e=wAP08P

specificity

40073517 — 2024-03-12 13:18:40 UTC

this principle of training relates to whatever sport you do. it is mainly specific to yourself and the sport. you should train the energy system that you use. for example, if you run 5,000 metres in training don't do that if your a sprinter because it wont benefit them. the fitness and skill components most important to your sport.

progression

40073517 — 2024-03-12 13:21:40 UTC

The principle of progression is the idea that as your body adapts to your exercise routine you may have to increase the intensity of training so you can continue to see the enhanced fitness. this can mean that gradually increasing the weight, duration or intensity of your weight training in order to see your growth through yourself.

overload

40073517 — 2024-03-12 13:26:00 UTC

in order to improve and progress throughout your fitness, usually we have to put our own bodies under more stress. applying this principle may cause long-term adaptations to make your bodies work well and more efficiently to cope wit the higher level of performance.

reversibility

40073517 — 2024-03-12 13:29:58 UTC

if you don't train throughout a period of time the improvements in your body as a footballer can be reversed. so if you are poorly or go on a holiday and don't train for a week you may not be able to resume training at the point where you left off.

individual differences

40073517 — 2024-03-12 13:33:02 UTC

The principle of this is that everyone is unique so everyone will have a different exercise programme compared to others meaning everyone gets a different response to their exercise programme. some of these differences can be related to body size and shape but also genetics and more importantly conditions.

variation

40073517 — 2024-03-12 13:40:03 UTC

You need to try vary your training as it will keep you interested and gives your body different challenges. remembering a change is as good as taking a rest with the training principle. quite a few of the professional athletes will play a completely different sport in between their main seasons to keep their fitness up whilst still having a rest.

Frequency

40073517 — 2024-03-12 13:45:57 UTC

frequency is described as how many times you train during a week. for example 3 times a week. frequency is also changed by changing into a greater number of times each week. in the context of sports it will refer to how often you will engage in physical exercise.

intensity

40073517 — 2024-03-12 13:47:47 UTC

When you work out at a sufficient intensity, your body grows stronger and you'll see changes in your weight, body fat percentage, endurance, and strength. this is probably one of the important things during a workout.

time

40073517 — 2024-03-12 13:49:06 UTC

Time is how long you normally train for, for example a 30 minute session. Time can be manipulated by training for longer or by completing a greater number of sets or repetitions (also known as reps and sets).

type

40073517 — 2024-03-12 13:55:04 UTC

this principle of training can refer to the type of training an athlete is doing for example continuous and interval training. this type of training is manipulated by offering a variety of training methods.

the micro cycle

40073517 — 2024-03-12 14:11:54 UTC

the micro cycle is the things that you do normally on a weekly basis that is influenced by an annual training plan doing the normal things you do. a footballer could use the micro cycle

the meso cycle

40073517 — 2024-03-12 14:16:40 UTC

a meso cycle mainly represents the phase of training with a duration in-between 2-6 weeks of the micro cycle. a boxer could use this cycle for their training plan

the macro cycle

40073517 — 2024-03-12 14:17:37 UTC

The macro cycle refers to an annual plan making you trying to peak for a certain time for your goals throughout the year. for example an Olympic athlete trying to perform for their main part in the tournament

warm up

40073517 — 2024-03-12 14:27:43 UTC

a warm up is helping you prevent an injury but also to help raise your heart and increase the temperature in your body. the components in a warm up is a pulse raiser, joint mobility and also dynamic stretches. dynamic stretching will help keep the heart raised, and keep the muscles stretched for specific sports.

main component

40073517 — 2024-03-15 09:37:38 UTC

this can be varied depending on the specific needs of your client. this could involve CV training, resistance training and aerobic training and a mixture of all three. an example is running as thats aerobic training.

cool down

40073517 — 2024-03-15 09:37:45 UTC

a cool down is usually performed so your body will be able to get back to its resting state. this can help you slowly bring your heart rate back down to normal. also during a cool down you need to get rid of the waste products, for example lactic acid and carbon dioxide. you also want to return your muscles back to pre exercise length. a cool down consists of some activities like: lowering the heart rate, maintenance stretching on muscles work and developmental stretching on short muscles.

40073517 — 2024-03-25 10:28:51 UTC