1. Training Principles
1.1. FITT
1.1.1. Frequency
1.1.1.1. How much you train
1.1.2. Intensity
1.1.2.1. How hard you train
1.1.3. Time
1.1.3.1. How long you train for
1.1.4. Type
1.1.4.1. What you train
1.2. RT-SPA-TR
1.2.1. Rest and Recovery
1.2.1.1. Replenish energy stores and repair muscle fibers
1.2.2. Tedium/Variation
1.2.2.1. Adding variation to the training programme will help keep participants interested
1.2.3. Specificity
1.2.3.1. Train to help specific components or to help in different sports
1.2.4. Progressive Overload
1.2.4.1. Working the body harder than normal and gradually increasing the amount of exercise you do
1.2.5. Adaptation
1.2.5.1. How the body reacts to high working loads.
1.2.6. The Individual
1.2.6.1. Tailor programmes to do with the indivduals fitness levels
1.2.7. Reversibility
1.2.7.1. Amount of time it takes to get back to the place you were at before your injury/illness
2. CoF
2.1. Skill
2.1.1. Agility
2.1.2. Balance
2.1.3. Coordination
2.1.4. Reaction Time
2.1.5. Power
2.2. Physical
2.2.1. Body Comp
2.2.2. Flexibility
2.2.3. Muscular Endurance
2.2.4. Muscular Strength
2.2.5. Speed
2.2.6. Cardiovascular Endurance
3. Providers of Fitness Training
3.1. Provisions
3.1.1. Private
3.1.1.1. Advantages
3.1.1.1.1. High Quality Training
3.1.1.1.2. Specialised Equipment
3.1.1.2. Disadvantages
3.1.1.2.1. Expensive
3.1.1.2.2. Less facilites in local area
3.1.2. Public
3.1.2.1. Advantages
3.1.2.1.1. Any age can use it
3.1.2.1.2. Accessible
3.1.2.1.3. Affordable
3.1.2.2. Disadvantages
3.1.2.2.1. No Specialist Training
3.1.2.2.2. Large Membership numbers=less of a adapted approach
3.1.3. Voluntary
3.1.3.1. Advantages
3.1.3.1.1. Accesible
3.1.3.1.2. Encourages Participation for all
3.1.3.1.3. Fits in with time you have at your disposal
3.1.3.2. Disadvantages
3.1.3.2.1. Not elite level training
3.1.3.2.2. People running it may change frequently or close down
4. Effects of Long-term training
4.1. Aerobic Endurance Training
4.1.1. Cardiac Hyper Trophy
4.1.2. Decrease in resting heart rate
4.1.3. Increase in strength of respiratory muscles
4.1.4. Caprillarisation around alveoli
4.2. Flexibility Training
4.2.1. Increase in pliability of ligaments and tendons
4.2.2. Increase in range of movement at a joint
4.2.3. Increase of muscle length
4.3. Muscular Endurance Training
4.3.1. Increase muscle tone
4.3.2. Muscles adapt to using more oxygen
4.4. Muscular Strength and Power Training
4.4.1. Muscular Hypertrophy
4.4.2. Increase in tendon and ligament strength
4.4.3. Increased bone density
4.5. Speed Training
4.5.1. Increased tolerence to lactic Acid
5. Tests
5.1. Personal Infomation
5.1.1. It aids training by telling the coach important information to help make a training programme
5.2. Training Methods
5.2.1. Continous Training
5.2.2. Fartlek
5.2.3. Interval Training
5.2.4. Circuit Training
5.2.5. Weight/Resistance Training
5.2.6. Plyometric Training
5.2.7. Short Interval Training
5.2.8. Strength Training
5.2.8.1. Free weights
5.2.8.2. Fixed Resistance Machines
5.2.9. Speed Training
5.2.9.1. Resistance Drills
5.2.9.2. Acceleration Sprints
5.2.10. SAQ (Speed,Agility and Quickness)
5.2.11. Streching
5.2.11.1. Static Strenching
5.2.11.1.1. Static Active Streching
5.2.11.1.2. Static Passive Stretching
5.2.11.2. PNF (Proprioceptive neuromuscular facilitation)
5.2.12. Static Balance
5.2.13. Dynamic Balance
5.3. Motivation
5.3.1. Intrinsic
5.3.1.1. Well-being
5.3.1.1.1. Desire
5.3.1.1.2. Thrill
5.3.1.1.3. Satisfaction
5.3.1.2. Internal
5.3.2. Extrinsic
5.3.2.1. Tangible
5.3.2.1.1. Physical Awrds/medals
5.3.2.1.2. Money
5.3.2.1.3. Fame
5.3.2.2. External
5.3.2.3. Overuse can undermine the strength of intrinsic motivation as the performer becomes reliant on external elements.
5.3.2.4. Intangible
5.3.2.4.1. Praise, recognition and appluse
5.3.2.4.2. More effective
5.3.3. Techniques
5.3.3.1. SMARTER
5.3.3.1.1. S
5.3.3.1.2. M
5.3.3.1.3. A
5.3.3.1.4. R
5.3.3.1.5. T
5.3.3.1.6. E
5.3.3.1.7. R
5.4. Fitness Tests
5.4.1. Importance
5.4.1.1. A knowledge of published testing methods and the equipment required.
5.4.1.2. An ability to accurately measure and record test results.
5.4.1.3. A basic understanding of how to process results and interpret data tables.
5.4.1.4. An ability to safely select appropriate tests for an individuals given their needs.
5.4.2. Reliability
5.4.2.1. Effects thatll make it unrelable
5.4.2.1.1. Calibration of equipment
5.4.2.1.2. Motivation of participant
5.4.2.1.3. Conditions of the testing environment (inside vs outside conditions)
5.4.2.1.4. Experience of the person administering the test
5.4.2.1.5. Compliance with test procedures
5.4.2.2. Reliability is a question of whether the test is accurate. It is important to ensure that the procedure is correctly maintained for all individuals to obtain a consistency of results.
5.4.3. Validity
5.4.3.1. Validity relates to whether the test actually measures what it sets out to measure.
5.4.4. Practicality
5.4.4.1. Practicality is the quality of being effective or suitable. A sensible attitude towards making decisions and plans can be effected by:
5.4.4.2. Practicality is the quality of being effective or suitable.
5.4.4.3. A sensible attitude towards making decisions and plans can be effected by
5.4.4.3.1. Cost
5.4.4.3.2. Time taken to perform the test
5.4.4.3.3. Time to set up the test
5.4.4.3.4. Time taken to analyse data
5.4.4.3.5. The number of participants that can take part at any one time.
6. Training
6.1. Target Zones
6.1.1. Maximum Heart Rate
6.1.1.1. Maximum Heart Rate (MHR)=220-age
6.2. Training Threseholds
6.2.1. Aerobic Training Threshold
6.2.1.1. 60-85% of maximum heart rate
6.2.2. Anaerobic Training Threshold
6.2.2.1. 85%+ of maximum heart rate
6.3. Borg Scale
6.3.1. Assigns numbers to how you feel about the exercise
6.3.1.1. 6-20
6.3.1.1.1. 6 being 'no exertion atall'
6.3.1.1.2. 20 being 'Maximal Exertion'
6.4. Rate of Percived Exertion (RPE)
6.4.1. Used to predict heart rate
6.4.2. RPE x 10 = Heart Rate (BPM)
6.5. Technologies
6.5.1. Smartwatches
6.5.1.1. Provide key data (Heart rat, number of steps taken and speed)
6.5.2. Applications
6.5.2.1. Tracks a specific focus in mind. Often used to record programme goals.(Tracking distance and time taken to cover it)