Lesson 13 â 11th December 2017 AWS
Lesson 13 –
th 11
December 2017
Starter Task Review Homework – RAISE
Three new groups for today based on the quality of your homework
1) Anna, Alana, Ellie, Ellie, Codie 2) Macy, Liam, Fenton, Chloe, Josua 3) Dylan, George, Kal, Jake, Kian, Ty Lewis?
20 minute task – working independently Complete RAISE in GREEN PEN ONLY either on sheet or in books Group 1
Group 2
Group 3
Complete individual RAISE then research and prepare to present the advantages and disadvantages of your respective type of training to the class
Complete individual RAISE then specialise on one type of training each and prepare to present your respective type of training to the class – what it is, what components of fitness it develops and who would use it and why
Complete individual RAISE – ensure you have no gaps on ALL 6 types of training –
Anna – Continuous Training Alana – Fartlek Training Ellie Mc – Circuit Training Ellie N – Interval Training Codie – Plyometric Training
Josua – Continuous Training Chloe – Fartlek Training Fenton – Circuit Training Macy – Interval Training Liam – Plyometric Training
• What it is • Diagram/ explanation • What components of fitness it exercises • Who would use it and why
Make your own notes Add to previous notes or start new Need to 100% make notes on advantages and disadvantages of each type of training I’ll be collecting books in tonight to mark
Weight Training Weight training is a form of training that uses progressive resistance against a muscle group. The benefits of weight training are: 1. Increase muscular strength – use high weight load x low repetitions/ sets 2. Increase muscular endurance – use low weight load x high repetitions/ sets 3. Helps to aid recovery after injury – rehabilitation after reversibility Rest and recovery time following a weight training session will depend on: • Athlete’s fitness • Athlete’s weight • Sets completed Two days is the average recovery period to mend damaged muscle fibres. Reps are the number of repetitions you do continuously. Sets are the numbers of times you repeat the reps with a break in-between- i.e. 3 sets of 10 reps means lifting the weight ten times, having a break, repeating, another break, then repeating again.
Weight Training Technical/ higher order learning – ‘1 Repetition Maximum’ (1RM) – This is the maximum weight an individual can lift in a given exercise – very hard and dangerous to assess. Working at 90% of an individual’s 1RM intensity will improve muscular strength. Advantages Can work individually
Working at 75% of an individual’s 1RM intensity will improve elastic strength. This is used by gymnasts. Disadvantages
Can target the muscles to work on
Can be dangerous if completed recklessly or with poor technique, especially ‘free weights’
Can make it specific to needs of training
Leads to muscles soreness
Can easily achieve FITT
Can be expensive to join a gym or purchase equipment
Can see benefits – motivational
Can be completed relatively quickly
Working at 50-60% of an individual’s 1RM intensity will improve muscular endurance.
th 11
December 2017
Starter Task Review Homework – RAISE
Three new groups for today based on the quality of your homework
1) Anna, Alana, Ellie, Ellie, Codie 2) Macy, Liam, Fenton, Chloe, Josua 3) Dylan, George, Kal, Jake, Kian, Ty Lewis?
20 minute task – working independently Complete RAISE in GREEN PEN ONLY either on sheet or in books Group 1
Group 2
Group 3
Complete individual RAISE then research and prepare to present the advantages and disadvantages of your respective type of training to the class
Complete individual RAISE then specialise on one type of training each and prepare to present your respective type of training to the class – what it is, what components of fitness it develops and who would use it and why
Complete individual RAISE – ensure you have no gaps on ALL 6 types of training –
Anna – Continuous Training Alana – Fartlek Training Ellie Mc – Circuit Training Ellie N – Interval Training Codie – Plyometric Training
Josua – Continuous Training Chloe – Fartlek Training Fenton – Circuit Training Macy – Interval Training Liam – Plyometric Training
• What it is • Diagram/ explanation • What components of fitness it exercises • Who would use it and why
Make your own notes Add to previous notes or start new Need to 100% make notes on advantages and disadvantages of each type of training I’ll be collecting books in tonight to mark
Weight Training Weight training is a form of training that uses progressive resistance against a muscle group. The benefits of weight training are: 1. Increase muscular strength – use high weight load x low repetitions/ sets 2. Increase muscular endurance – use low weight load x high repetitions/ sets 3. Helps to aid recovery after injury – rehabilitation after reversibility Rest and recovery time following a weight training session will depend on: • Athlete’s fitness • Athlete’s weight • Sets completed Two days is the average recovery period to mend damaged muscle fibres. Reps are the number of repetitions you do continuously. Sets are the numbers of times you repeat the reps with a break in-between- i.e. 3 sets of 10 reps means lifting the weight ten times, having a break, repeating, another break, then repeating again.
Weight Training Technical/ higher order learning – ‘1 Repetition Maximum’ (1RM) – This is the maximum weight an individual can lift in a given exercise – very hard and dangerous to assess. Working at 90% of an individual’s 1RM intensity will improve muscular strength. Advantages Can work individually
Working at 75% of an individual’s 1RM intensity will improve elastic strength. This is used by gymnasts. Disadvantages
Can target the muscles to work on
Can be dangerous if completed recklessly or with poor technique, especially ‘free weights’
Can make it specific to needs of training
Leads to muscles soreness
Can easily achieve FITT
Can be expensive to join a gym or purchase equipment
Can see benefits – motivational
Can be completed relatively quickly
Working at 50-60% of an individual’s 1RM intensity will improve muscular endurance.
