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

speed training - interval training

There are many different ways of training that can help improve your speed. Plyometrics and PNF training are ways of helping you become faster. Speed interval training can also help improve your speed.

We practised this method of training to get an idea of how you can do a training session to help you become faster. During this session we did 8x10m, 6x20m, 4x40m and 2x60m after doing a full warm up, drills and practising technique. The main part of this session was done at maximal effort and so that we could work to our maximal potential we had a recovery of approximately 30-45 seconds.

This type of training targets the fast twitch fibres in your muscles which contract quickly but rapidly get tired.
This type of training session can be changed to work the components of fitness that you need to work on but it is best for improving speed.

circuit trainig

Circuit training is a "old school" way of training. Circuit training is one of the easiest training sessions to administer. We warmed up our body according to what we were doing for this test we had to warm up everything. circuit training can train many parts of your body the component. Mr Owen had set the circuit up to test  our muscular endurance. we were asked to work for 40 seconds and rest for 20. we had to complete 10 stations once.

We did-

1. Push Ups (biceps)
2. Bench Press (biceps)
3. Bench Step (quads)
4. Sit Ups (abdominal muscles)
5. Squats (quadriceps)
6. Wall Climb (all of the body)
7. Berpies (all parts of the body)
8. Bench Jump(quadriceps,calf muscles)
9. Laying Down Pull Ups(biceps,triceps)

There are advantages and disadvantages to this type of training. The advantages are that it tests all of your body but it is one of the most difficult and one of the most straining. The disadvantages is that it becomes tedious and and quite tiring.

PNF Training

PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion.
PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction). While there are several variations of PNF stretching, they all have one thing in common - they facilitate muscular inhibition. It is believed that this is why PNF is superior to other forms of flexibility training.
For our PNF training we were shown a series of stretches by Mr Owen. The first stretch was to stretch our hamstrings we placed our leg on our partners shoulder and push with our leg. Every time we were pushed further until we were in too much pain. we did this procedure for each leg. After Mr Owens plymetric training this was a relief to be doing flexibility  once you had done it your legs felt better and you were able to go again.
The other stretch we were doing was on our shoulders. We place our arms behind us our palms facing forward our partner pulled our arms back a certain distance. We were place on a mat sitting down my partner had his knee in my back so i couldn't move. Every time it went further and further it was quite pain full. after we had done it your shoulders and your proctorial area seemed more loose and relaxed.

Plyometrics

Plyometrics is a form of training where you destroy your muscle fibers and they repair stronger. Plyometrics is used by a range of different sports. The areas where it affected us was our legs, shoulders and calf's. In the first station we were asked to jump over benches which was destroying the fibres in our quadriceps. The second station we were asked to do press ups but on spring boards. third station we were asked to bunny hop whilst holding a medicine ball. FFourth station we were asked to jump in an out over hurdles and the fifth and final station we were jumping off a spring board trying to clear a box then we had to jump over a 3 story box then a 2 story. this was only a short period of time each stage lasted for 1 minute and 30 seconds.
After a few days of this training session we started to experience called "DOMS" which means Delayed onset of muscle soreness. This soreness comes from your muscle fibres trying to repair themselves.   the rest period of 30 seconds. This training session wasn't supposed to be hard and tiring  you were supposed to be fresh for every stage of the session. Therefore this session is not tiring it is easy but after 2-3 days you will be feeling the onset of "DOMS".

Interval Training 4-10-2010

Interval training is periods of work interspersed with certain rest periods.
"Cross Fit Training"
   "New"
This type of training is more commonly used for building Muscular Endurance, CV Endurance and Speed. So is used for building different components of fitness to the other method of training we have looked at, which was continuous training.This type of training is more commonly used for building Muscular Endurance, CV Endurance and Speed. So is used for building different components of fitness to the other method of training we have looked at, which was continuous training. 

• 5 Press Ups
• 10 Kettle Bell Swings
• 15 Walking Lunges
• 1 wall bar climb

Procedure: We had to warm up according to what we had to do we were asked to warm up our quadriceps and our upper body. This test is specifically  used to train C.V endurance, Muscular Endurance, Flexibility and co-ordination.


In this training session we were as to complete an AMRAP in 3 minutes which was our working period after that we had a recovery time of 1 minute we had to complete this for 5 rounds . This type of training is more interesting at not as boring as just running.









"Old School"


This test is a test of C.V. Endurance, Muscular Endurance and Speed Endurance.
Periods of high intensity work interspersed with specific rest periods.


Aim: Our aim is to get above the anaerobic Threshold to test ourselves. The specific use of this task is to test our   different types of endurance to fell a 'burning' sensation. This sensation is caused by lactic acid building up in your limbs. Top athletes which train every day will be able to tolerate this 'burn' they will get used to it and be able to play through it.

Procedure: First we had to warm up. This is a continuous training exercise we have to go for a jog to raise our heart rate.

We had to run 150m each time, once we had done our 150m we were allowed to have a 45second break the girls had to do 6 runs and the boys had to 8.  


Equipment: 150m running space
                  coach
                  stopwatch


Conclusion: The fitter you are the faster you will run the the amount given.The fitter you are the quicker you              will recover and be able to run again.

Continuous Training- Cross Training

"New"
Aim: To see how many rounds you can do without stopping

Equipment: 1 Kettle bell
                  1 Skipping rope
                  Stopwatch
                  Somewhere to run back and for
                  Teacher

Procedure:

• Warm up by skipping raising your body temperature.
• Learn techniques which your teacher will teach you, there is a technique which you have to learn which is called the  kettle bell swing.
• As you have learnt the technique and you are consistently performing it at a high standard you can start performing the task.
• It is a maximal task and it will last a duration of 15 minutes you will complete 10 burpies, 15 kettle bell swings, 10 skips and 4 shuttle runs that is one round you will do as many as you can untill you cannot complete any more.                                                                                                                                                                                                                                                                                                                                                                                                     

Results: 9 Rounds

Conclusion: The better muscular endurance and C.V Endurance you have the more rounds you will complete. 

Sean With Good Kettle Bell Form from Austin Malleolo on Vimeo.


"Old School"
Aim: To run continuously at a steady speed for 20 minutes without stopping. This is a test for C.V. Endurance   you need good C.V. Endurance to complete this training exercise.



Equipment : space to run
                   Stopwatch
This test is one of the most simple and the most old school test you can have its simple to administer so your teacher doesn't need to teach any special techniques.

Procedure:

• Jog and warm up
• Run for 20 minutes
• when your teacher tells you to stop you have finished

Conclusion: The better c.v endurance you have the easier you will find it.

This test is old therefore it is boring and  and very tiring.

Unit 1- Fitness Testing + Training- Components Of Fitness

These are the 10 components of fitness but be aware that accuracy is reffered to reaction time. Stamina is reffered to muscular endurance.

1. Cardiovascular/Respiratory Endurance - The ability of the body systems to gather, process, and transport oxygen.
2. Stamina - The ability of a muscle to continue contracting over a period of time against a light moderate load. 
3. Strength - The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility - The ability of maximizing range of motion at a given joint.
5. Power - The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Agility - The ability to minimize transition time between one movement pattern to another.
8. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
9. Balance - The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
10. Reaction Time - The time taken for a sports proformer to respond to a stimulas and the innatation of their responce. 

Here is a video clip of the multi stage fitness test, a test for C.V endurance.

Village Road Runners Bleep Test June 2010 from Sharon Clixby on Vimeo.