Unit 4 P1 M1 by Polly Wardle https://padlet.com/polly_wardle/qzo6kp8vtg7l en-us 2016-12-28 19:33:52 UTC 2020-11-26 19:14:57 UTC hello@padlet.com Learning Objectives polly_wardle https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/144854706 �P1 Describe one method of fitness training for six different components of physical fitness


�M1 Explain one method of fitness training for six different components of physical fitness
]]> 2016-12-28 19:35:16 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/144854706 Aerobic Endurance - Fartlek Training https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145029827 Pass
Aerobic endurance - refers to the ability of the body to continuously transport oxygen throughout its various systems for extended periods of time. By maintaining the flow of oxygen, an individual is able to exercise continuously for longer periods of time without wearing down.(1)

Definition -
Fartlek combines continuous and interval training. Fartlek allows the athlete to run at varying intensity levels over distances of their choice. This type of training stresses both the aerobic and anaerobic energy pathways.(2)

Fartlek training allows a variety of different intensities whilst training, for example changing speed during running. Fartlek training allows you to add an endless variety of intervals to your aerobic workouts, which helps to keep you stimulated.(3) Fartlek training improves the body's aerobic endurance meaning you will be able to perform for a longer period of time.

Fartlek training for a specific sport - A fartlek session for games players should include sprinting, running, jogging and walking with variations in direction of movement to fit in with the demands of their sport. This should include controlling an object (e.g. football) or carry any implement (e.g. hockey stick, rugby ball) used in the sport.(1) For example a 1 minute run with the ball then a 1 minute run without the ball. This will focus on the different intensities and speed of play.

REFERENCES:
(1)https://www.reference.com/health/definition-aerobic-endurance-68461b87b5760a2
(2)https://www.brianmac.co.uk/fartlek.htm
(3)http://www.livestrong.com/article/471208-what-are-the-benefits-of-fartlek-training/]]> 2017-01-03 09:45:34 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145029827 Muscular Endurance- Circuit Training (merit) https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030096  1) A groups of exercises which training bodies muscles to get stronger, high repitions, with short intervals. high intensity.
Sports hall, level area of clear space
Depends on what exercises are being done on the specific equipment.
skills needed- None
Cost- depends on what you do, and where you want to do it, free or up to £50 
Example exercises 
Upperbody - Press ups, pull up, bench press
Core - Sit ups, crunches
Lower body - Squat jumps, set ups, shuttle runs (1)

2)Improves Muscular endurance by allowing the body to work for long periods of time. develops strength and endurance. 
3)It's good for an athlete's performance because it improves strength and allows them to perform at a higher standard.
4)They wouldn't be able to perform at the best of their ability.
5)at least 3-4 weeks to take effect.
6)to prevent injury
to work correct/ specific muscles - to improve performance 
stable the body.

References:
(1) www.brianmac.co.uk/circuit.htm ]]> 2017-01-03 09:47:58 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030096 Muscular Endurance - Circuit training (Pass) https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030272 muscular endurance - the ability of a muscle or group of muscles to work for a long period of time against a resistance for a long period of time. (1)

Circuit training - circuit training involves a series of exercises in a special order called a circuit. each activity takes place in a station. it can improve speed, agility, coordination, balance and muscular endurance. (2)

circuit training involves a series of strength training exercises with incomplete recovery. the goal of circuit training is to accumulate lactic acid and release growth hormone in the body. (3)

step 1 - sit ups
step 2- step ups
step 3- press ups
step 4- squats
step 5- dorsal press
step 6- shuttle runs
step 7- seated dips
step 8- burpies
step 9- bent arm pull overs
step 10- straddle jumps



 Reference -
(1) https://www.verywell.com/what-is-muscular-endurance-3120360

(2) http://www.bbc.co.uk/schools/gcsebitesize/pe/exercise/1_exercise_principles_rev2.shtml
(3) melissasultimatefitness.com/2011/circuit-training-what-is-it-why-do-it/


]]> 2017-01-03 09:49:54 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030272 Strength - Free weights https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030336 MERIT
 1) The location would typically be a Gym - because correct equipment. Weights needed- Dumbbells, Barbells and Kettlebells (1). Gym membership would cost (around £15 a month) (2) but equipment already there. Otherwise would cost over £1000 for equipment. Skills needed to do the weights correctly.
 
2) Training makes micro fibers tear, After they repair themselves bigger and stronger than before (3).

3) Allows athletes to improve and gain bigger muscles.

4)  If they didn't train, the athlete would fatigue and not improve if they didn't train.

5) roughly a month of training a few times a week for an improvement

6) If not done correctly then you are at a high risk of injury, mainly damaging your back.




Reference
(1) - https;//www.gymsource.com/free-weights
(2) - https://www.puregym.com/city/bristol/?utm_medium=cpc&gclid=CISHm8TbpdECFcsy0wodkdoNLA&dclid=CPGSvMTbpdECFZcg0wodVVoC-A
(3)- 
http://www.bodybuildingdungeon.com/forums/bodybuilding-discussion/30651-understanding-muscle-micro-tears-recovery-newbies.html


 ]]> 2017-01-03 09:50:31 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030336 Static Stretching https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030371 Merit
1) The benefits of static stretching is that you don't necessarily need any equipment for example if you are doing lunges you do not need any equipment only yourself also no skills needed just a bit of strength. From doing static stretches it extends your muscle fibers making them pliable the more you stretch. If you are a gymnast then flexibility is extremely important because then they can perform quicker and sharper movements because of their muscle fibers extending when training and competing. There muscle fibers would not reach its full potential if they were not worked on therefore reducing performance levels. Stretching 4 times a week provided 82% greater flexibilty improvements than stretching 2 times per week. (1) Because otherwise you run the risk of tearing your muscle fibers reducing participation in sport.
References
www.sportsscience.co/flexibility/how-often-and-how-long-should-I-stretch-to-improve-flexibility/

]]> 2017-01-03 09:50:50 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030371 Strength - Pass https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030411 Definition- Maximum strength you can apply against a load.
https://www.google.co.uk/?gws_rd=ssl#q=definition+of+strength+in+sport

Training Method for strength is free weights. Free weights can contain barbells and dumbbells, that is not attached to another structual device and is raised and lowered by your hands and arms in weight lifting.

https://www.google.co.uk/gws_rd=ssl#q=definition+of+free+weight

During training muscle micro fibre tears would occur which means your muscles are getting bigger and stronger.


Bicep Curls-  Stand up straight with a dumbbell in each arm keeping your arms straight. Keep your elbows close to your torso and rotate the palm of your hands until they are facing forward. This is the starting position. Keep your upper arm stationary. Exhale and curl the weights while contracting your biceps. This would increase the size of your bicep.
https://www.google.co.uk/?gws_rd=ssl#q=how+to+do+bicep+curls



]]> 2017-01-03 09:51:12 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030411 Flexibility (pass) https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030647 (1) The equality of bending easily without breaking and the ability to easily modify and the ability to change and compromise
(2) Means a stretch is held in a challenging but comfortable position for a period of time usually between 10-30 seconds
(3) Static stretching has been defined to applying tensile force to lengthen muscle and connective tissues. Many athletes will stretch before each workout of competition with the purpose of increasing range of motion and potentially reducing the risk of injury.
(4) 
  • Sit on the ground with both legs straight out in front of you
  • Bend the left leg and place the sole of the left foot alongside the knee of the right leg
  • Allow the left leg to lie relaxed on the ground
  • Bend forward keeping the back straight
  • You will feel the stretch in the hamstring of the right leg
  • Repeat with the other leg

References
(1)  https://www.verywell.com/flexibility-definition-and-examples-3496108
2) http://www.humankinetics.com/excerpts/excerpts/types-of-stretches
3) https://www.brianmac.co.uk/articles/article027.htm
4)https://www.brianmac.co.uk/stretch.htm


]]> 2017-01-03 09:53:08 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145030647 https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145036524 2017-01-03 10:49:11 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145036524 https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145036746 2017-01-03 10:51:38 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145036746 https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145037019 2017-01-03 10:54:50 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145037019 PADLET IS WHERE IT'S AT!!!! https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145040902 THIS WEBSITE IS FIRE]]> 2017-01-03 11:36:07 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145040902 https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145041145 2017-01-03 11:38:22 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145041145 https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145042278 2017-01-03 11:52:29 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145042278 https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145042745 2017-01-03 11:57:41 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145042745 https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145043127 2017-01-03 12:02:15 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145043127 Speed - Interval Training https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145641894 Pass
Speed definition:
Speed is the ability to move quickly across the ground or move limbs rapidly to grab or throw (1).
Interval training:
Bouts of exercise interspersed with short rest intervals (2).

Benefits of Interval Training:
 - Keep burning calories for hours
 - Stick to it
 - Boosts endurance
 - Amp VO2 Max
 - Good for the heart
(3)

Workout Instructions:
 - Jog for 8 minutes
 - Fast run for 4 minutes
 - Sprint for 20 seconds
 - Walk for 1 minute
 - Sprint for 30 seconds
 - Walk for 1 minute
 - Sprint for 10 seconds
 - Walk for 1 minute
 - Jog for 5 minutes
 - Complete a fast run for 1 minute to the finish, and then cool down by walking for 5-10 minutes at the end.
(4)

References:
(1) www.topendsports.com/fitness/speed.htm
(2) www.sport-fitness-advisor.com/intervaltraining.html
(3) www.mensfitness.com/training/8-amazing-benefits-interval-training-backed-science
(4) www.builtlean.com/2013/08/19/interval-training-workouts/

]]> 2017-01-06 09:16:06 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145641894 aerobic endurance- fartlek training (mert https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642010

1. location- fartlek training can be done anywhere.
equipment- dont need any.
cost- no cost is needed
skills- no skills are needed, but if performing on their own they will need to know the difference of a run, job and sprint. (1)


2. increases your aerobic endurance by challenging your muscles in ways that traditional cardio sessions can't.

3. this is good because it allows you to increase stamina and work at a higher intensity for longer period of time. e.g. if they didnt increase their a

4. if they dint improve their aerobic endurance then they would fatigue quickly. e.g. in a football match, if one person trained to improve their aerobic endurance then they would last a lot longer than someone who dint train.


5. for fartlek training to improve aerobic endurance, it would take 5 to 6 weeks to take effect.


6. because if they don't do it correctly it wont get the right effect on the body, so you'll just be tiring your body out and will not be getting any benefit.


reference
 (1) https://www.brianmac.co.uk/fartlek.htm



]]> 2017-01-06 09:16:54 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642010 Speed https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642423 Merit

]]> 2017-01-06 09:19:52 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642423 Speed https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642734 Merit
Training Method = Interval training
Location: It can be done anywhere depending on what your training on. You made need equipment such as cones, stopwatches and heart rate monitors. This could be a disadvantage because heart rate monitors cost money and are quite expensive. This will lead to some people not being able to buy them meaning they can take part in interval training. There is no cost unless you want to hire out a sports hall which will cost around £25-£30 (1).
www.cobhamvillagehall.com/hire
Interval training improves speed as the sessions are broke down into sections giving you a 30 second break between each one. Speed works on the fast twitch muscles. This will allow your to last longer with your endurance. The athletes will be working at a high intensity. The athlete will also be working at 85-100% maximum heart rate(2).
https://draxe.com/benefits-intensity-interval-training/
Interval training will improve your cardio efficiency and the ability to supply the working muscles with oxygen(3)
https://www.google.co.uk/?gws_rd=ssl#q=how+does+interval+training+improve+your+speed%3f 
An increase in this component of fitness is good for an theletes performance. This is because as a footballer it allows you to be quicker than other players leading up to them being able to get to the ball quicker.

 ]]> 2017-01-06 09:22:22 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642734 https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642820 2017-01-06 09:22:59 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642820 Power PASS https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642842 1. Definition of power
- 'the ability to exert maximum force as quickly as possible'
http://www.reference.com/sport-active-lifestyle/power-sports-ad4c201753d0529d

2. Definition of Plyometric
- ' 'exercises in which muscles exert maximum force in short intervals of time'
http://en.wikipedia.org/wiki/plyometrics

3. Polymetric exercise stimulates several different muscle group at the same time. although plyos are generally used to improve athletic performance, they can also be used to improve fat loss, strength and endurance. 
http://www.bodybuilding.com/fun/ask-the-ripped-dude-why-do-plyometrics.html

4. standing base jump.
- 2 feet on the floor 
- bend knees 
- push off using your legs
- jump up]]> 2017-01-06 09:23:07 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642842 Power (MERIT) https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642934 Training method- Plyometrics, can be done anywhere, doesnt cost much (only if you want equipment such as cones, mats. hurdles and boxes) you don't need a high skill level.
1- www.webmd.com/fitness-exercise/a-z/what-is-plyometrics

Improves power because it activates more muslce fibres more efficiently and effectively which means that when you train you will activate more fibres and increase muscular size. It also strengthens tendons and ligaments. 
2- www.indiashead.com/frontallobeplyometrics
This prevents them from becoming injured becuase tendons and ligaments are being strengthened. Tennis serves can be hit harder, football shots can be kicked harder.

More injuries, performance would decrease
3-4 weeks
so that it doesn't cause more injury.

]]> 2017-01-06 09:23:53 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145642934 https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145651796 2017-01-06 10:35:44 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/145651796 Jun Yong https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/222699044 Join my group now here]]> 2018-01-19 08:25:44 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/222699044 https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/964204703 2020-11-26 19:14:57 UTC https://padlet.com/polly_wardle/qzo6kp8vtg7l/wish/964204703