Health-related Fitness Components

Transcription

1 Name FREE VCE PE Resources <vceperesources> Program Type Fitness Components Keyword Student Activity Exercise Research Australia Pty Ltd T: W: Health-related Fitness Components Legend: W:R= Work to Rest Ratio, MHR = Maximum Heart Rate, 1RM = 1 Repetition Maximum 1. Define anaerobic capacity: 1. Cycling Define aerobic capacity: sec efforts W:R = 1:3-1:5 2. Freestyle min swim (moderate intensity) 60-75% MHR W:R= 1:1-1:2 3. Define muscular endurance: 3. Sit up sets of 15+ reps (1-3 min rest) 4. Define muscular strength: 4. Bench press sets of 2-6 repetitions 80-95% of 1 RM (3-5 min rest) Disclaimer: No express warranty is given as to the accuracy or completeness of this information. It is not a substitute for, any advice, diagnosis or treatment provided by a fitness or medical professional. You acknowledge that performing incorrectly prescribed exercises or activities may pose a risk to your health. You are solely responsible for all acts or omissions, whether negligent or otherwise, undertaken in connection with this information.

2 5. Define flexibility: 5. Splits stretch Define body composition: Hold for second on both sides Repeat 2-3 times 1. Define speed: Skill-related Fitness Components 6. Starts acceleration Maximal efforts (5 m m) Walk back recovery W:R= 1:3-1:6+ 2. Define agility: 7. Agility Course dependent Recovery (30 sec - 2 min) W:R= 1:3-1:6+ 3. Define muscular power: 8. MB throw acceleration Explosive throws Walk back recovery W:R= 1:6+ 4. Define coordination:

3 9. Rotator cuff-ir MB throw Complete the exercise and observe differences between left and right side coordination 5. Define balance: 10. Bosu single leg balance Complete the exercise and observe differences between left and right side balance 6. Define reaction time: 11. Starts acceleration Starts practice in running On the starting signal

4 Name FREE VCE PE Resources <vceperesources> Program Type Blank Weekly Keyword Template Week 1 2/05/2011 Mon 2/05 Tue 3/05 Wed 4/05 Thu 5/05 Fri 6/05 Sat 7/05 Sun 8/05 Week 2 9/05/2011 Disclaimer: No express warranty is given as to the accuracy or completeness of this information. It is not a substitute for, any advice, diagnosis or treatment provided by a fitness or medical professional. You acknowledge that performing incorrectly prescribed exercises or activities may pose a risk to your health. You are solely responsible for all acts or omissions, whether negligent or otherwise, undertaken in connection with this information.

5 Week 2 9/05/2011 Mon 9/05 Tue 10/05 Wed 11/05 Thu 12/05 Fri 13/05 Sat 14/05 Sun 15/05 Week 3 16/05/2011

6 Week 3 16/05/2011 Mon 16/05 Tue 17/05 Wed 18/05 Thu 19/05 Fri 20/05 Sat 21/05 Sun 22/05 Week 4 23/05/2011

7 Week 4 23/05/2011 Mon 23/05 Tue 24/05 Wed 25/05 Thu 26/05 Fri 27/05 Sat 28/05 Sun 29/05 Week 5 30/05/2011

8 Week 5 30/05/2011 Mon 30/05 Tue 31/05 Wed 1/06 Thu 2/06 Fri 3/06 Sat 4/06 Sun 5/06 Week 6 6/06/2011

9 Week 6 6/06/2011 Mon 6/06 Tue 7/06 Wed 8/06 Thu 9/06 Fri 10/06 Sat 11/06 Sun 12/06

10 STUDENT TRAINING DIARY Student Name: Session Date: D Training Method: Session Authentication (To be completed by Teacher / Parent or Guardian/ Gym Instructor) Name of Witness: Signature: *Adaptedd with permission from Visual Coaching Pro Software Exercise Research Australia Pty Ltd exerciseresearch.com.au T: (03)

11 Exercise Research Australia Pty Ltd exerciseresearch.com.au METHOD ONE METHOD TWO Epley Lander Brzycki Lombardi Mayhew O'Connor Wathen 1 RM = 0 1 RM = 0 1 RM = 0 1 RM = 0 1 RM = 0 1 RM = 0 1 RM = 0 1 RM = 0 %1RM Wgt RM %1RM Wgt RM %1RM Wgt RM %1RM Wgt RM %1RM Wgt RM %1RM Wgt RM %1RM Wgt RM %1RM Wgt RM % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % 0 0 % % % % % % % % 0 0 % % % % % % % % 0 0 % % % % % % % % 0 0 % % % % % % % % % % % % % % % % 0 0 % % % % % % % % % % % % % % % % % % % % % % % % 0 0 % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % 0 0 % % % % % % % % 0 0 % % % % % % % % 0 0 % % % % % % % % 0 0 % % % % % % % % 0 0 % % % % % % % % 0 0 % % % % % % % % 0 0 % % % % % % % % 0 0 % % % % % % % % 0 0 % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % % 0