1. WARM UP AND WARM DOWN • A WARM UP STARTS WITH LIGHT EXERCISE THEN STRETCHING TO: REDUCE THE RISK OF INJURY PREPARE THE MUSCLES FOR MORE DEMANDING EXERCISE INCREASE THE RANGE OF MOVEMENT • A WARM DOWN IS LIKE A WARM UP AND GETS RID OF LACTIC ACID -GRADUALLY REDUCES HEART RATE BACK TO NORMAL q. Why warm up?

2. ASPECTS OF FITNESS(PHYSICAL OR HEALTH-RELATED) • CARDIO-RESPIRATORY ENDURANCE(STAMINA) • SPEED • STRENGTH • POWER • FLEXIBILITY (SUPPLENESS) • MUSCULAR ENDURANCE SEE PAGE 19 SSSS THE 4 S’S t. pair an activity with each aspect

3. ASPECTS OF FITNESS(SKILL-RELATED) • CO-ORDINATION • REACTION TIME • AGILITY • BALANCE SEE PAGE 19 “CRAB” Pair an activity for each aspect

4. MENTAL FITNESS • CONCENTRATION (REHEARSAL) • CONTROL • CONFIDENCE • COMMITMENT (MOTIVATION) CCCC THE 4 C’S Choose 1: how is it important for golf? What is the arc of arousal?

5. DEFINITIONS • Cardio-respiratory endurance is the ability of the whole body to work continuously. • Power is the combination of strength and speed. WHAT ARE THE KEY WORDS?

6. DEFINITIONS • Agility is the ability to move the body quickly and in varying directions • Confidence is having self-belief to carry out tasks efficiently WHAT ARE THE KEY WORDS?

7. FITNESS TESTS • MEDICINE BALL THROW-(power in the arms) • 10X5M SPRINT TEST-(speed/agility) • 20M PROGRESSIVE SHUTTLE RUN TEST-CRE • SHOULDER LIFT TEST-(flexibility) • STANDING LONG JUMP-(power in the legs) • SIT AND REACH TEST (flex in the legs) Pair a test with a method of training

8. METHODS OF FITNESS TRAINING • WEIGHTS FOR STRENGTH • CONTINUOUS FOR STAMINA • CIRCUITS FOR MUSCULAR ENDURANCE • INTERVAL FOR SPEED Q. How would these help performance in an activity of your choice?

9. TRAINING WITHIN AN ACTIVITY • How: This is when you train an aspect of fitness while improving skill at the same time Why: • It improves your skill level as well as fitness. • It is more motivational • It is a better use of time CHOOSE AN ACTIVITY: DESIGN A CIRCUIT TO IMPROVE SKILL AND FITNESS

10. PRINCIPLES OF TRAINING “SO RAPR” • SPECIFICITY • OVERLOAD(FIT) • REST • ADAPTATION • PROGRESSION • REVERSIBILITY SEE PAGE 19 Give an example of how to apply FIT in weight training

11. Plyometrics Definition • Training to improve power. It involves strong movements at speed where the muscle is stretched shortly before a powerful muscle contraction (e.g. jumping) How would this training help your spike?

12. Fartlek Definition • Training to improve cardio-respiratory endurance. It involves running at different speeds and terrains over a specific distance. Write out an example of a fartlek course

13. Plyometrics programme • Dumb bell squat jumps (legs) • Depth jumps • Depth to box jumps (legs) • Hurdle hops (legs) • 30 Second box drill (legs) • Board jumps (legs) • Medicine ball side throws (arms) • Pull-over pass (arms) • Over head throw (arms) • Power drop (arms) • Medicine ball slams (arms) (training load) reps 15 sets 3 rest 1 min How could you adapt the workload for more power endurance?

14. Cardio-respiratory programme FARTLEK • Course 1500M long (distance) • Variety of pace to include sprint, jog and walk • Variety of terrain-flat and steep. • Variety of intensity and heat rate (intensity) • Carry out 3 times a week (frequency)

15. AGILITY PROGRAMME • T-drill • Court corners • Figure of eights • Icky shuffle • Mini handle hops • 180 turn jump • Snake jump • Reverse shuffle • Bunny jumps • Anti-clockwise hoop jumps (Training load) Reps 25 sets3 rest 1 min How could you progress the training load if you had adapted to the original?

16. BENEFITS OF GOOD STAMINA • YOU CAN WORK HARDER FOR LONGER • YOU CAN DO THE SAME AMOUNT OF WORK WITH LESS EFFORT • YOU RECOVER MORE QUICKLY • BIGGER LUNGS SO INCREASE IN OXYGEN UPTAKE • BIGGER HEART MEANS MORE BLOOD PUMPED AND LESS BEATS • IMPROVED PERFORMANCE AS YOU CAN RUN FAST TO GET THE BALL AND YOU DO NOT WORK ANAEROBICALLY SEE PAGE 23-24 How would this help swimming performance in a race?

17. MONITORING HEART RATE Q. HOW CAN YOU MONITOR OTHER ASPECTS OF FITNESS?

18. Example of good stamina in football • Allows you to support attack and get back to defend. • Allows you to continue to mark opponent through-out the game. • Allows you to get away from opponent in later stages of game • Allows you to overlap and get up and down flanks. Give a different example for basketball

19. BENEFITS OF POWER • Higher jump in legs allows you to hit a spike at a steeper and more difficult angle to defend • A more powerful arm action allows you to penetrate the block or creates a difficult shot to return Give an example for badminton

20. BENEFITS OF FLEXIBILITY • DYNAMIC • STATIC

21. How to improve confidence • Visualisation- picturing making the shot • Positive self-talk- talk yourself make the shot • Set ACHIEVABLE GOALS The benefits of confidence • Taking risks which might lead to success • Better accuracy • Better technique Give an example for basketball