plyometric training

Plyometric training

The purpose of plyometrics is to improve the athletes capacity to apply more force more rapidly.                                                
.
Plyometric training should progress gradually from lower intensity to higher intensity drills, especially for individuals who lack a significant strength training background.
In our lesson we did a series of activities all focusing on explosive strength.

PNF

PNF

PNF Stretching Explained - Proprioceptive Neuromuscular Facilitation.Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted.

PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, it also improves muscular strength.The process of performing a PNF stretch involves the following. The muscle group to be stretched is positioned so that the muscles are stretched and under tension. The individual then contracts the stretched muscle group for 5 - 6 seconds while a partner, or immovable object, applies sufficient resistance to inhibit movement. Please note; the effort of contraction should be relevant to the level of conditioning.

The contracted muscle group is then relaxed and a controlled stretch is applied for about 20 to 30 seconds. The muscle group is then allowed 30 seconds to recover and the process is repeated 2 - 4 times. Refer to the diagrams below for a visual example.

 

 

 

The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt.

 

 

 

The athlete then contracts the stretched muscle for 5 - 6 seconds and the partner must inhibit all movement. (The force of the contraction should be relevant to the condition of the muscle. For example, if the muscle has been injured, do not apply a maximum contraction).

 

 

The muscle group is relaxed, then immediately and cautiously pushed past its normal range of movement for about 20 to 30 seconds. Allow 30 seconds recovery before repeating the procedure 2 - 4 times.

Interval trainning

150m sprints



In another lesson  we all had to do three 150m sprints with 45sec intervals. Because we were working with intervals we were working anerobicly and aerobicly. So our heart rate was never steady. When working Anerobicly there is a build up of lactic acid around the muscles causing a burning sensation in you chest and legs. I felt my chest burning after the 5th run but top athletes such as Usain Bolt, their bodies are  able to cope with lactic acid and work with it.

Circuit trainning

When we did our circuit trainning we trainned for 15minutes with 1minute intervals. We did 5 rounds of :

• 5 press ups
• 10 kettle bells
• 15 lunges with 1 kettlebell in each hand
• 
  1 wall bar climb

I did this circuit 10 times in the 15 minutes.

We worked above the aerobic and anerobic threshold.

      Sprints

In one of our lessons we focused on the component of fitness; speed.
To be able to able to improve speed the following components of fitness that would be useful are flexiblility with can be improved by using the PNF trainning method and Explosive strength that can be improved by using plyometric training.

First of all we did 8- 10meter sprints , then we did 6- 20 meter spints, then 4 - 40metre sprints and then 2-60 meter spints all with intervals. Because we were working at maximum intensity we were using our, fast twitch muscle fibres.In general, many of us will have about 50% slow twitch fibers and 50% fast twitch fibers, although it will differ between individuals. Successful long-distance runners will often have more slow twitch fibers while sprinters or bodybuilders will often have more fast twitch fibers.

Continuous trainning

Continuous training is when low to mid-intensity exersies are performed for more that 15 minutes without resting - used to prepare for long endurance activities.
25 minute run

In one of our lessons we were set the task of running constantly for 25 minutes. We were working above the aerocic threshold but below the anerobic threshold so we were working in the aerobic trainning zone. This means we were working with oxygen. I kept a steady pase fpr 25 minutes and felt comfortable and not to tired when half way through. I preffered this trainning method to the cross fit training because it was not as tiring and we were working aerobicly not anerobicly.

Crossfit trainning

In another of our lessons we did a crossfit trainning course in which we had to do repeatedly for 15 minutes.

• 
  
  
  In this trainning session we worked anerobicly, this course included:
• 
  
  5 burpies, which i had to put my hands and feet on the floor, then extend my legs, and get up and do a vertical jump. I did this 10 times/50 burpies. The fitness requiments for these are strength,power, muscular endurance and flexibility.
• 
  
  
  10 kettlebells, I used a kettlebell and extended my arms to lift it over my head. I did this 10 times. The fitness requiments needed for these are strength,power,muscular endurance. this is a good exercise for improving upper arm muscles.
• 15 skips, i skipped as fast as i could until i had done 15 skips, i did this 9 times. The fitness requiments to be able to skip are mainly c.v endurance, agility and co-ordination. Good excersise for boxers.
• 4 shuttle runs, we did 4 shuttle runs of the gym as fast as we could as many times as we could, i did this 9 times and the requiments of fitness used are c.v endurance,speed,and agility  this is a good trainning method for football or rugby when constantly having to run across the pitch.
• 

  Even though this is a trainning method that has a better variety of activities it is a more expensive way of trainning than doing the 25m run. Also the coach/teacher has to be more involved when teaching us how to lift weights properly or how to skip but with the 25m run they can set alot more people of than they could inside with equiptment. Also during this trainning  i felt more tired than doin the run but felt better than i did after the run. 

Unit 1-Fitness Testing And Training-Components of fitness

Testing and Training

<----------------------
these are the 10 components of fitness.








Components of fitness.

Speed- the ability to move over a distance in a short space of time.

Muscular endurance/stamina- a single muscle ability to perform sustained work .

Agility-the ability to perform a series of  explosive power movements in rapid succsesion apposing directions.
Strength- Ability of a muscle or group of muscles to exert force.
Power-the ability to exert maximum muscular contraction instantly in an explosive burst of movement.
CV endurance-is also known as aerobic endurance, it is the cardio-respiratory system to efficiently supply nutrients and oxygen to working muscles during sustained physical activity.
Co-ordination-is the smooth flow of movement needed to perform a motor task efficiently and accuratley.
Balance-is the ability to maintain your centre of mass over a base of support. There are two types:static balance and dynamic balance.
Flexibility-means having an adequate range of motion in all joints of the body. It is the ability to move a joint through its complete range of movement.
Accuracy/reaction time -is the time taaken for a sports performer to respond to a stimulus and the initiation of their response. For example, a sprinter in the blocks responding to the starters gun.

CV endurance test

Here is a video clip of the multistage fitness test. A test for CV endurance, also known as aerobic endurance.

Centennial College: Beep Test - Tim Montgomery (Police Foundations) from CentennialCollege on Vimeo.


Speed test

Sprinting from Sterling on Vimeo.

strength test

weight lifting from taquezoe on Vimeo.