Instructing physical activity and exercise by Jack Lowther-Dand

Muscular Endurance

40073552 — 2024-03-12 13:03:21 UTC

https://dncolleges-my.sharepoint.com/:u:/r/personal/wayne_johnson_northlindsey_ac_uk/Documents/2023-2025/Instructing%20Physical%20Activity%20and%20Exercise/ME.heic?csf=1&web=1&e=X3eEXI

Aerobic Endurance

40073552 — 2024-03-12 13:03:35 UTC

https://dncolleges-my.sharepoint.com/:u:/r/personal/wayne_johnson_northlindsey_ac_uk/Documents/2023-2025/Instructing%20Physical%20Activity%20and%20Exercise/AE.heic?csf=1&web=1&e=oGP1by

Strength

40073552 — 2024-03-12 13:03:51 UTC

https://dncolleges-my.sharepoint.com/:u:/r/personal/wayne_johnson_northlindsey_ac_uk/Documents/2023-2025/Instructing%20Physical%20Activity%20and%20Exercise/S.heic?csf=1&web=1&e=QobxWI

Flexibility

40073552 — 2024-03-12 13:03:59 UTC

https://dncolleges-my.sharepoint.com/:u:/r/personal/wayne_johnson_northlindsey_ac_uk/Documents/2023-2025/Instructing%20Physical%20Activity%20and%20Exercise/F.heic?csf=1&web=1&e=HMRF1S

Body composition

40073552 — 2024-03-12 13:04:08 UTC

https://dncolleges-my.sharepoint.com/:u:/r/personal/wayne_johnson_northlindsey_ac_uk/Documents/2023-2025/Instructing%20Physical%20Activity%20and%20Exercise/BC.heic?csf=1&web=1&e=hPaRlW

Specificity

40073552 — 2024-03-12 13:13:21 UTC

This training relates to the type of training your sport requires. This means you should train the energy system which you use the most. For example if you are a marathon runner you wouldn't train short distance sprints. This means for a marathon runner you must train the components most important for your sport such as long distance running and possibly balancing coordination.

Progression

40073552 — 2024-03-12 13:19:03 UTC

The idea of progression is that your body adapts to the training routine which means you also have to increase the intensity to see progression. For example you can increase the weight, duration and intensity to see your progress.

Overload

40073552 — 2024-03-12 13:22:46 UTC

For you to progress and improve your overall fitness you must put your body under stress and make it feel uncomfortable which means your pushing your body further than usual. This will apply over a long term period which allows your body to cope at a higher level as it would eventually get used to the level.

Reversibility

40073552 — 2024-03-12 13:26:18 UTC

You have to use it otherwise you lose it. This means if you stop training for a while you will lose it and everything will be reversed meaning your progress will be lost. If you are ill or go on vacation and do not train your progress will be lost and you may not be at the level you was before

Individual differences

40073552 — 2024-03-12 13:30:21 UTC

This idea of individual differences is a principle that states that, because everyone is different and unique each person has a different experience to an exercise program. Some of the differences may be weight, genetics and past experiences which all have an effect on your exercise. This means you must make your training program suitable for you.

Variation

40073552 — 2024-03-12 13:34:54 UTC

This means you must vary your training because it keeps you interested and gives your body different challenges. You must remember a change is as good as a rest in training. Many professionals will play a different sport during off season to keep their fitness up. For example Gareth Bale played golf during his off season.

Frequency

40073552 — 2024-03-12 13:40:31 UTC

Frequency means how often someone would train. For example someone should exercise 3-5 days a week. Training 3 times a week produces significant training effects ; however, training 5 times a week at a lower intensity exercise may be manageable for some people.

Intensity

40073552 — 2024-03-12 13:40:39 UTC

Intensity means how fast you train, easy to moderate, or about 60-75% of your maximum heart rate. The lower the intensity the less your gonna get out, the higher the intensity the more you will get out, it basically means how hard you train

Time

40073552 — 2024-03-12 13:40:44 UTC

Time means how long each session lasts. In a short session you should probably do it a high intensity as there is less time which allows you to train harder. However, in a long session you will be aloud to train at a lower intensity as there is more time and you will be aloud more time to rest. This could mean 2 times a week you could do a short, sharp, high intensity training session and the other 3 do a long session at a lower intensity

Type

40073552 — 2024-03-12 13:40:51 UTC

Type means the type of workout you complete. For example if you want to do cardiovascular endurance it can be anything such as walking, jogging, biking and many more things. There is also strength training which means you could do resistance training, lifting weights. This basically means there is many different types of training components however you need to make it suitable for your sport. For example, a boxer would do strength, power and agility training because ll of these are needed to become a good boxer

The Micro Cycle

40073552 — 2024-03-12 14:09:35 UTC

A microcycle is the smallest training set and typically lasts around a week. The main focus of a microcycle is a small focused block of training, such as 2 or 3 days of very hard training followed by the same amount of time for recovery

The Meso Cycle

40073552 — 2024-03-12 14:09:45 UTC

A mesocycle represents a specific training block within your season, such as strength building or endurance phase. A mesocycle can also be defined as a number of continuous weeks where the training program emphasize the same type of physical adaptations, for example muscle mass and aerobic capacity

The Macro Cycle

40073552 — 2024-03-12 14:09:58 UTC

A macrocycle refers to a season of training in its entirety. It is an annual plan that works towards peaking for the goal competition of the year. There are 3 phases : preparation, competitive and transition. The entire preparation phase should be around 2/3 to 3/4 pf the macrocycle.

Warm up

40073552 — 2024-03-12 14:25:14 UTC

Before every session and match you should do a thorough warm up. A warm up is mainly to raise your heart rate, to increase the temperature of the body and the mobilize the major joints of the body. A typical warm up will include activities that raise your pulse, joint mobility and dynamic stretches. Doing this prepares you for the session or match. Dynamic stretching helps keep the heart rate raised, stretches your muscles for specific sport movements. All of this prepares you for your session/match

Main component

40073552 — 2024-03-15 09:41:00 UTC

This can vary and is specific to the client you are working with. This may involve resistance training, aerobic training and cardiovascular training and sometimes there may be a mixture of all 3.

Cool down

40073552 — 2024-03-15 09:44:36 UTC

Finally a cool down is performed to return the body back to its resting state. You will slowly need to bring your heart back down to pre exercising which means bringing your heart back down to normal. You also need to get rid of waste products such as lactic acid which you can do by stretching. You also need to get rid of the carbon dioxide that is inside of you, also you need to prevent venous pooling. A cool down must make sure you lower your heart rate, make sure the stretching on your muscles work.

40073552 — 2024-03-19 13:25:55 UTC