Assignment 2 practical sport

Assessing the Rules[1]

Fartlek Training

Fartlek training is a training session which involves allot of the components of fitness. Each fartlek training session could involve different components because you could vary the training session to which components you want to use most or how you want your heart rate to vary. The components of fitness we used on the day when we were introduced to fartlek training were-

• Speed
• C.V endurance
• Muscular endurance

Now because it involved those components of fitness it put stress on the aerobic system and the anaerobic system so this means our heart rate didn't have a pattern. Here is a graph to show how our heart rate would look like in an average fartlek training session.

Fartlek training can vary in length but they dont tend to be long because of the intensity and stress the training brings to the body.

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".