pep planning and monitoring a personal exercise programme
DESCRIPTION
What is the individual trying to achieve? To lose weight To maintain a healthy heart For general health and well-being, to feel good about themselves To regain fitness after an injury To get properly fit to play a specific competitive sportTRANSCRIPT
PEPPlanning and monitoring a
personal exercise programme
The individual and their requirements
What is the individual trying to achieve?
• To lose weight• To maintain a healthy heart• For general health and well-being, to feel
good about themselves• To regain fitness after an injury• To get properly fit to play a specific
competitive sport
Take into account individual’s background/history
• Male or female?• Young or old?• Previous exercise
experience?• Medical clearance?
Which fitness components?
• Based on the individual’s requirements and what you are trying to achieve, you then decide which fitness components you are going to train to improve.
Physiological fitness components
Flexibility
MuscularEndurance Speed
Strength
Cardio-Vascular
Endurance
PhysiologicalFitness
components
Skill related fitness components
Agility
Balance
timingSpeed ofreaction
Co-ordination
Skill relatedFitness
components
Which fitness components?
Fitness testing and measurement
• When you have decided which fitness components to address, it is a good idea to do some fitness tests to ascertain the starting level of fitness.
• You can then re-test every so often to check that fitness levels are improving and to modify your training programme where necessary.
The multistage fitness test• Tests cardiovascular
endurance• Gives a fairly
accurate estimate of VO2 max (how efficiently our heart and lungs can get O2 to our muscles over a period of time).
• Good test for games players
The 12 minute run (Cooper test)
• Also tests cardiovascular endurance
• Good test for events which require continuous steady activity
Sprint tests
• Measure speed• 30m acceleration test• 60m sprint test• 30m ‘flying’ sprint test• The running based
anaerobic sprint test (RAST)
Sit and reach test
• Measures flexibility (hips, hamstrings & lower back)
Press-up / sit-up test
• Test muscular endurance
Illinois speed and agility test
• Tests speed, agility and balance
Stork stand test
• balance
The training programme
• When developing a training programme you need to follow certain important principles
FITT Principles
• Frequency
• Intensity
• Time
• Type
• 3 x per week
• How hard we work
• 30 minutes
• Must reflect the needs of the sport
Training principles• Overload
• Specificity
• Progression
• Peaking
• Reversibility
• Working beyond present limits – body adapts
• Training must be specific to the intended activity
• Easy -> difficult General -> specific Quantity -> quality• Coincide with major event
• Improvements lost at about one third the rate gained
Which training methods?
• Circuit training• Continuous training• Fartlek training• Flexibility training• Interval training• Weight training