Cardio vascular circuit training.

Cardio Vascular Circuit Training.


The circuit training we did, was a cardio vascular circuit training - that means it was continuous. we worked for 20minutes straight. we were in partners, one of us was doing the circuit while our partner was running 2 laps of the sports hall.. once they had run the 2 laps we swapped over which meant i would run the 2laps while my partner was doing the circuit.


the 10 stations were :

1. V.sits
2. overhead squats
3. press ups
4. skip/double under
5. kettle bell swings
6. burpee
7. triceps dip
8. back extension
9. bench run
10. static press up hold

Advantages.


The advantages of doing this circuit training were that we weren't repeating the same things, we changed our workout every time our partner done 2 laps. which meant we didn't get bored of doing it - Tedium.


Disadvantages.


The disadvantages of doing this circuit training meant we had a lot of equipment which we had to get out and put away.. which wasted time a bit.




The equipment we used were :

• kettle bells
• benches
• mats
• skipping ropes

PNF stretching and Plyometric Training.

PNF stretching.


Certain precautions need to be taken when performing PNF stretches as they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury. To help reduce this risk, it is important to include a conditioning phase before a maximum, or intense effort is used. its a combination of static, isometric and sometimes dynamic stretches.







Plyometric Training.


This method of training improves your speed, strength and power.  This type of training to enhanc is to improve all of your all round sporting performances. During a training session of plyometrics you destroy your muscle fibres and then afterwards they grow back stronger, aslong as you eat a good diet with alot of protein. We have done a circuit which involved jumping over benches, doing press ups on spring boards, frog hops with a medicine ball, jumping over 4 hurdles and box jumping. The session wasn't meant to be tiring, so during it you didn't feel out of breathe, but a day or 2 after the training we experienced a muscle sorness, then we knew we had worked hard.

Unit 1 Fitness And Training.

Assignment 1..The main components of fitness for a dancer in order of importance is...


1. FLEXIBILITY- because you need to be able to shape your body into different kind of positions and you also have to be able to make positions while moving.


2. BALANCE- you need both static and dynamic balance in dancing, because you need to balance in different positions whilst moving and standing still.


3. SPEED - you need speed in dancing because sometimes the music can be really fast and you need to make sure your in time with it.


4. CO-ORDINATION - you need both types of co-ordination, hand eye and foot eye because in dancing you use almost every part of your body, which also means you need to be sharp with your hands and legs to be in time with the music.


5. C.V ENDURANCE- you need this to keep you going throughout the dance, because dances go on for about 4-5 minutes non stop and you have to keep your energy all the way through it until the end.you have to make sure that you don't look out of breath and you need to have the same energy from beginning to end without a struggle!


Troy Dixon, was an amazing hip hop dancer who sadly lost his life in 1990, he was better known as Trouble T Roy, he danced with a successful group called Heavy D and the Boyz from 1987 until 1990. I chose Troy Dixon because he was a well known dancer, and i was inspired by him. i am a lot different to Troy because he had a lot more experience than me, he also had a lot more c.v endurance than i do, because he danced and trained for so long he got used to going for a long period of time.

 

Training methods for netball ( part 2) :



There are 2 main training methods for netball and they are :-

1. Continuous Training- Known as aerobic training and it means that you work steadily for extended periods of time without rest time. This method of training is mainly used for c.v endurance, its needed in a game of netball to be able to last the duration of the game and to perform consistently at your highest level. The graph I drawn below shows the way your heart reacts to this type of training, it goes up fast in the beginning and then is a consistent line across.

       2. Interval Training- this is when you work for periods of time with high intensity work with specific rest periods. This training is mainly used for c.v endurance and speed endurance. The more you do interval training, you develop lactic tolerance to cope with the sting and burning in your muscles. This method of training is used for netball because its a quick game and you need to work in periods of high intensity and can have rest or recovery time at half time. 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.

Comparing of positions ( part 3 )

From the sport i chose, which was dancing.. there isn't really two positions that i could compare so i have decided to change my sport to netball. I have chosen the positions goal keeper and shooter. I chose this sport because i have an interest in it and i enjoy playing it.

Similarities.

They both have to have good co-ordination- the ability to integrate components so that effective movements are achieved. They both need to have agility to be able to dodge the ball, and make space to receive the ball. They both need power to be able to jump and defend, so they need to use their legs in a quick response to save the ball. They are both only aloud in their third.

Differences.

Goal keeper and shooter are totally different positions,they do have some similarities that i listed above.. but there is a lot more differences, they are :- The shooter is the one that is trying to score, and the goal keeper is trying to stop anyone from scoring. The shooter has to be a lot more active than the goal keeper, because the shooter moves around the pitch quite a lot.. but the goal keeper only has to stay in their area.

quote of the day.

GET COMFORTABLE WITH THE UNCOMFORTABLE!

Cross fit and interval training.

Continuous training.

Continuos Training is working steadily for extended periods of time without rest time, it is when you work with oxygen in the aerobic zone with 70% maximum heart rate. This method of training is mainly used for c.v endurance. The graph underneath shows the way your heart reacts to this type of training, it goes up quite high in the begining and then is a consistant line across, which means you are working to the same steady pace, this is an aerobic threshold.

The first 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 sting in your muscles afterwards. The disadvantages for cross fit training were that you needed specialised equipment and had to be taught techniques to avoid injury such as how to swing the kettlebell. The advantages for it was we used lots of different fitness components which keeps you interested because your not repeating the same thing over and over again. 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,rugby and people who want to get fitter all round.

In another one of our lessons we done a different cross fit training session, with rest time in between.

•  We had to do 5 press ups. We put our knees on the floor and extended our arms, we did 5 of these 10 times. The components of fitness are strength,muscular endurance,flexibility,body composition and power.

• 10 kettle bell swings. We used kettle bells and we extended our arms above our heads and we did this 10 times. The components of fitness for this is strength, power, muscular endurance and flexibility.

• 15 lunges with kettle bells. We used 4kg kettlebells, we held one in each hand, whilst doing 15 lunges. The components of fitness for this is strength, power and flexibility. 

• One wall bar climb. We had to climb up the wooden climbing frame, as fast as we could. The components of fitness for this is strength, muscular endurance, co - ordination, balance and agility.

The only equipment we used were kettle bells.

   

 



Interval Training. Interval training is when you go for a period of time with high intensity work interspersed with specific rest periods. We ran for 150m 8 times with 45 seconds rest time in between. This is an aerobic workout. Training develops 'Lactic Tolerance'

The advantages of this training was it didn't need coaching or specialised equipment but the disadvantages were the same as the continuous run where you'd get bored of doing the same thing over and over.

Fitness testing and training - components of fitness!

power = the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed.










reaction time = Reaction time is the interval time between the presentation of a stimulus and the initiation of the muscular response to that stimulus. A primary factor affecting a response is the number of possible stimuli, each requiring their own response, that are presented.










balance = the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)

co-ordination = the ability to integrate the above listed components so that effective movements are achieved.










agility = the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements)












speed = the quickness of movement of a limb, whether this is the legs of a runner or the arm of the shot putter. Speed is an integral part of every sport and can be expressed as any one of, or combination of, the following: maximum speed, elastic strength (power) and speed endurance.










c.v endurance  =  the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running or cycling long distances)










muscular endurance = a single muscle's ability to perform sustained work (e.g. rowing or cycling)










stength = the ability to exert a force against a resistance.

flexibility = the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split)

http://www.brianmac.co.uk/conditon.htm

here is a video clip of a multistage fitness test...

Centennial College: Beep Test - Tim Montgomery (Police Foundations) from CentennialCollege on Vimeo.