Circuit Training

Muscular Endurance 

The circuit we did in this session was for muscular endurance. We had 10 stations that would work different muscles in different ways. We worked on each station at high intensity for 45 seconds with a 20 second rest period in between each station to recover.
The 10 stations in order were :

1) Press ups  (biceps)
2) Squat jumps (all muscles)

3) Powering a bench up above our head (biceps) 

4) Bench Step ups  (quads)
5) Sit Ups (abdominal)
6) Standing Squats (thighs)
7) Wall climb (all of the body, c.v endurance)
8) Berpies (all parts of the body, co-ordination)
9) Bench jump(  )
10) Laying Down Pull Ups (



Cardio Vascular Endurance

The circuit we did in this session was to improve our cardio vascular endurance. We had 10 stations and worked continuously for 20 minutes. The hall was setup with benches around the outside with mats inside them. Whilst one person was working at a station the other ran clockwise twice around the circuit (benches) and then we swapped. This ment that we would be working constantly for the 20 minutes.
The 10 stations were:

1) V.sits
2) Standing squats
3) Press ups
4) Skip/Double under
5) Kettlebell Swing
6) Burpee
7) Tricep Dip
8) Back Extension
9) Bench Run
10) Static Press up hold

Advantages and Disadvantages of circuit training:

Advantages: Circuit training can be adapted to improve what ever fitness component you want to improve. It doesn't get tedious because each station is different so you won't loose interest.

Disadvantages: Lots of equipment is needed because there's 10 different stations. The circuits also take time to set up and put away.

Speed Interval Training

To improve your speed fitness component you can do lots of different training methods. You could use PNF to improve your flexibility or plyometrics to improve your explosive strength. We've done both of these methods so in this session we did speed interval training.
We did sprinting drills and techniques with a shorter duration but working at maximal intensity. We sprinted 8 x 10 metres, 6 x 20m, 4 x 40m and 2 x 60m. In between each run we had a recovery time whilst slowly walking back to the start line. We used two different starting techniques the first was a crouching one where we placed our stronger leg in front with the opposite arm stretched out. The second start we did was the rolling start where we started further behind the line and gradually picked up the speed and once we hit the starting line it was maximal. Speed interval training targets fast twitch muscle fibres which contract quickly but rapidly get tired.

Plyometric and PNF Training

Plyometric training

This method of training improves your speed, strength and power. Its one of  the best type of training to enhance your all round sporting performance and keep you in peak condition. It is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sporting activities such as volleyball, football, rugby, track and field athletics and martial arts.
During a training session of plyometrics you destroy your muscle fibres and then afterwards along with a good diet and protein they grow back stronger. We did a circuit which involved jumping over benches with minimal landing time, doing press ups on spring boards, bunny hops with a medicine ball, jumping sequence over 4 hurdles and box jumping. The session wasn't meant to be tiring as such and you had to feel fresh before every stage. Therefore during it you didn't feel out of breathe, but 2 days after the training we experienced 'DOMS' which stands for delayed onset of muscle soreness, then we knew we had worked hard.



PNF Training

This method of training involves stretching. It is one of the most effective ways to improve your flexibility and increasing your range of motions. PNF training can be used for everyday life because flexibility is a health related component, but it improves a sporting performance and less risk of injury. PNF techniques can be both passive and active. There are lots of variations of this type of training but they all facilitate muscular inhibition.
In our session one stretch we did was to stretch our hamstrings. We placed our leg on our partners shoulder and pushed. We did this for each leg, pushing further every time until we felt pain. This type of training helped our muscles feel better after the plyometric training we did 2 days before.

Continuous and Interval Training

Continuous training:

Also known as aerobic training is working steadily for extended periods of time without rest time, it is when you work with oxygen in the aerobic zone with 65-70% maximum heart rate. This method of training is mainly used for c.v endurance. The graph I drawn below shows the way your heart reacts to this type of training, it goes up fast in the begining and then is a consistant line across, its in the aerobic working zone.

25 minute run:

Our first continuous training was a 25 minute run, this would help improve our c.v endurance but that was the only fitness component it would train.

Advantages of this type of training were you didn't need specialist equipment or coaching but disadvantages was it only improved one fitness component ( c.v endurance ) and would get tedious so you'd loose interest in wanting to go out and do it.
The type of athletes who would use this method of training would be marathon runners, long distance swimmers, cyclists or rowers.

Cross Fit:

The second type of continuous training we did was cross fit training this was a lot more explosive. We did a course which consisted of 5 burpees which would use our flexibility,explosive strength and co-ordination, then we did 10 swings with a kettle bell which used muscular endurance and strength, next we skipped 15 skips with a rope which used co-ordination and speed and then we did 4 shuttle runs which used c.v endurance and agility when we turned. That would complete 1 lap, the aim was to do as many laps as you could in 15 minutes.

I managed to not stop in both sessions and did 9 complete laps, then 5 burpees and 8 kettle bell swings. Even though the cross fit training was for 10 minutes less it was still harder but gave more of a buzz afterwards. The disadvantages for cross fit training were that you needed specialist equipment and had to be taught techniques to avoid injury such as how to swing the kettledrum. Advantages for it was it worked lots of the fitness components and more variety keeps you interested and you can see if you've improved next time by how many laps you do.
The type of people who would use this method of training would be any type of team sports players such as football,netball,water polo,rugby and people who want to get all round fitter.



Interval Training:
This is when you work for periods of high intensity work interspersed with specific rest periods. This training is mainly used for c.v endurance, muscular endurance and speed endurance. You work above your anaerobic threshold and produce lactic acid which gives a burning feeling in your muscles, chest and lungs. The more you do interval training you develop lactic tolerance to cope with the burning. The graph I drawn below shows your heart response to interval training, your heart rate goes up quickly when your working and goes above your anaerobic threshold and then drops when your having recovery time but still stays in your aerobic work zone.



150m sprint:
The first type of training we did was the more traditional one where we went for 8 x 150m runs with a rest recovery time of 45seconds between each run. This used the components speed to run fast and c.v endurance to be able to keep going. The advantages of this training was it didn't need coaching or specialist equipment but the disadvantages were the same as the continuous run where you'd get bored of doing the same thing over and over.
The type of athletes who would train like this would be sprinters or people who need to do short distances in quick time.



Cross Fit:
The second type of interval training we did was similar to the continuous cross fit. We had to try and do as many laps as we could in 3 minutes of hard work and then we had a 1 minute rest in between, we did this for 5 rounds. One lap consisted of 5 press ups, 10 kettle bell swings which both used strength and muscular endurance, then 15 walking lunges with kettle bells in either hand which used strength, flexibility and muscular endurance then we did 1 wall climb which used co-ordination, speed and c.v endurance. The advantages of this method are it worked more fitness components and had more variety but the disadvantages were you needed equipment and more coaching.



Saying of the day:
" Get comfortable with the uncomfortable "

Unit 1- Fitness Testing and Training- components of fitness

The ten components of fitness and definations are :-

Strength- The ability of a muscle or group of muscles to exert force.
C.v endurance- The capacity of the heart-lung system to deliver an adequate oxygen supply for sustained energy production.
Muscular endurance- The amount of force that a muscle can produce repeatedly against resistance.
Flexibility- The range of motion possible about a joint.
Body composition- The ratio of fat (adipose tissue) to fat-free (muscle,organs,bones) mass in an individual.
Power- The ability of a muscular unit or group of muscular units to generate maximum force in a minimum timeframe.
Speed- The ability to minimise the amount of time it takes to repeat a movement.
Agility- The ability to transfer mechanical energy from one movement to another in minimal time.
Co-ordination- ability to combine multiple movement patterns into one movement.
Balance- ability to control the body through a given movement in relation to its support base.

( http://www.straightforwardfitness.com/ and http://www.endlesshumanpotential.com/ )



This video shows a multistage fitness test which is used to test c.v endurance.
www.youtube.com/watch?v=ZQC9pcnHtvg



Task 2:
Team sport
The basic rules and regulations for netball are:

1) Footwork- Your not allowed to move your landing foot in anyway whilst holding the ball. Your landing foot is the foot that first made contact with the floor when you recieved the ball. You can move your other foot anywhere you like aslong as your landing foot stays firm on the ground. If this rule is broken the umpire will usually call it 'stepping' or 'foot fault' and award a free pass to the other team.

2) Contact- Netball is a non-contact sport therefore players are not allowed to make any physical contact with one another on court. This includes that your not allowed to hit the ball out of a players hands. If this rule is broken a penalty pass is awarded to the opponents.

3) Obstruction- Defenders have to stand 3ft away from the player when marking the ball. From this distance the defender can try and win the ball back but only by intercepting the pass or shoot once the ball has been thrown into the air. Players can mark a member of the other team even if they don't have the ball, the player can stand as close as possible to their opponent without touching them, and are not allowed to use their arms to mark or block the player from moving. If any of the obstruction rules are broken a penalty pass is awarded.

4) 3 second rule- To keep netball a pacy and competitive game they have a 3 second rule. This meens players only have 3 seconds between catching the ball and making a pass. If this rule is broken the umpire will shout 'held ball' and award a free pass.

5) Centre pass- To start the game off the two teams toss a coin to see who gets first centre pass. The centre stands in the circle in the centre third with the ball ready to pass to pass to a team mate. The rest of the players stand in their starting positions shown in the diagram below. When a goal is scored the game starts off again with a centre pass, the two teams take it in turn throughtout the game to have centre. The ball has to be recieved within the centre third.



6) Offside- Each player is only allowed in certain areas of the court and if they stray out of position then they are offside and a free pass is awarded. A player can still be offside even if they don't have the ball.

7) Shooting- Only the positions goal shooter and goal attack are allowed to shoot. This is because these are the only members of your team who are allowed in the attacking goal circle. The ball must be recieved in the goal circle to be allowed to shoot. If the ball goes up and through the net then a goal is awarded. Also at least two passes also have to be made before a player can have a shot on goal.

8) Passing distance-  When the ball is passed there must be room for a third player between hands of thrower and catcher.

9) Over a third: The ball is not allowed to be thrown over a complete third without being touched or caught by a player within that third.

10) Throw in- When the ball goes out of court a throw in is awarded to the other team. They throw the ball in from the same place as it went out with their feet as close to the line but not touching it otherwise it's a foul throw.

http://news.bbc.co.uk/sport1/hi/other_sports/netball/4296972.stm
http://netballonline.com/TheGame/Technical/NetballRules/tabid/69/language/en-GB/Default.aspx


Individual sport
The basic rules and regulations for Tennis are:

1) Positioning- Players stand on opposite sides of a net and hit the ball back and forth.

2) One Bounce- Each player has a maximum of one bounce after it has been hit by their opponent to return the ball over the net and within the boundaries of the court. If they fail to return the ball their opponent wins a point.

3) Scoring- The points go up in 15,30,40,match point and then you win that game. Theres 6 games in a set and the best to 3 sets is the overall winner.

4) Serving- You must serve from the baseline and the ball must bounce once within the service area, if it doesn't it will be a fault, you get 2 chances to serve before loosing the point.

5) Boundaries- The ball must bounce inside or on the line. Singles play using the inside lines and doubles play using the outside ones.



http://news.bbc.co.uk/sportacademy/hi/sa/tennis/rules/basics/newsid_3574000/3574517.stm