MAIN THEME THEORYMAIN THEME THEORY

P.E.O.

AIMAIM

To improve aerobic fitness by a variety of activities

HOW ?HOW ?

Circuits Weight training Minor games Aerobics Stretching (only after a prolonged warm up )

LESSON PLANLESSON PLAN

Format Layout Total equipment required

LESSON PLAN LISTLESSON PLAN LIST

Exercise Muscle group Equipment Coaching / safety points

TRAINING EFFECTTRAINING EFFECT

20 - 30 mins in training zone approximately 6 weeks

WHY TEACH THIS WAYWHY TEACH THIS WAY

EFFICIENCY

CONTROL

P.T.I. SUPERVISION EASIER

IDENTIFYING FAULTS EASIER

COACHING TIPSCOACHING TIPS

Bring faults to the attention of group

Bring good technique to the attention of the group.

Move around the gym constantly

Coach from `afar`

COACHING TIPSCOACHING TIPS

Give praise

Identify and deal with hazards immediately

Always maintain control.

PULSE RATE FORMULA :PULSE RATE FORMULA :

220 - AGE X 65 % - 85 %MAX No

OF HEARTBEATS

POSSIBLE

MINUS YOURAGE

MULTIPLIED UPPER AND LOWER END OFAEROBIC TRAINING ZONE

FREQUENCY3 OR 4 TIMES A WEEK

DURATION

20 - 30 MINS

THIS DOES NOT INCLUDE AWARMUP AND WARM DOWN

Training zoneTraining zone200

190

180

170

160

150

140

130

120

110

100

20 25 30 35 40 45 50 55 60 65 70

100%

85%

60%

Maximum heart rate

Training zone

Heartrate

TRAINING EFFECTTRAINING EFFECT

/ 6 weeks 2 -3 weeks

Relaxed muscle fiber Contracted muscle fiber

LowVo2 max

AveVo2 max

HighVo2 max

Mitochondria will increase with regular aerobic exercise

MAIN THEME THEORYMAIN THEME THEORY

P.E.O.