Unit 12 - Planning your own fitness programme
First let’s look at ………………………………………………
Components of Fitness
Have a read of all the information below before completing the task ………….
The five components we need to know for the course are:
Aerobic Endurance
Flexibility
Speed
Strength
Body Composition
What does each one mean?
Aerobic Endurance
The heart and lungs supply oxygen to the working muscles in the body. This means we can keep an activity going for a long time. A marathon runner is very good at doing this.
Flexibility
This is the range of movement at the joint. It lets us do a wide range of movements, from a tennis serve to a somersault in gymnastics. The more you have at a joint the less the risk of injury to it.
Strength
How much pull a muscle or a group of muscles can make in one effort. Weightlifters would need high levels of this to lift a weight above their head.
Speed
The quickness of movement. Usain bolt can do the 100m in 9.58 secs. An average speed of 24 MPH.
Body Composition
The make up of your body. There are three types. Mesomorph, Endomorph and Ectomorph.
When completing the below task, use the information in this booklet and any other information you feel relevant from internet research (if possible). As always please can you make sure you put it in your own words. Cut and paste is not an option.
Task = For each of the fitness components above name and explain them. (When explaining body composition look at each body type picture and explain what each one looks like).
Next let’s look at ………………………………………………
Why do people complete fitness tests before and after a training programme?
Have a read of all the information below before completing the task ………….
Before ….
- Before you plan/take part in a programme you need to know your starting fitness level.
- So you can see what components of fitness you need to improve.
After ….
- To see if the training programme was successful.
- If you retest at the end it gives you something to compare back to if you were to carry on training further.
When completing the below task, use the information in this booklet and any other information you feel relevant from internet research (if possible). As always please can you make sure you put it in your own words. Cut and paste is not an option.
Task = Explain why you would complete a series of fitness tests before and after you take part in a 6 weeks training programme.
Next lets look at ………………………………………………
Fitness Tests
Have a read of all the information below before completing the task ………….
The Cooper 12 Minutes Run
Fitness test for Aerobic Endurance
How to do the test:
First warm up, then you run or walk as far as possible in 12 minutes. You record the distance travelled to the neared 100m and then cool down.
Each lap of the course will be 100m so you add two zero's to the number of lap you do. This will then give you how many metres you have ran.
The Push Up Test
Fitness test for Strength
How to do the test:
Perform as many push-ups as possible in 60 seconds. To begin, set up in push-up position with hands shoulder-width apart and legs together. Lower yourself down until your chest makes contact with the ground and repeat.
The Sit and Reach Test
Fitness test for Flexibility
How to do the test:
Sit on the floor with legs out straight ahead. Feet (shoes off)
With hands on top of each other and palms facing down, you reach forward along the ruler as far as possible. The distance is recorded.
35m Sprint Test
Fitness test for Speed
How to do the test:
Time how quickly it takes to run 35m. You can start with a sprint start or standing.
Hip to Waist Ratio Test
Fitness test for body composition.
How to do the test:
Measure in centimetres your waist across your belly button. Then your hips at their widest point. Divide your waist measurement by your hip measurement to calculate your score.
When completing the below task, use the information in this booklet and any other information you feel relevant from internet research (if possible). As always please can you make sure you put it in your own words. Cut and paste is not an option.
Task = For all the tests above. Firstly, name the test, then state what it is testing for. Then describe how you complete each test.
Note: We will do all these tests when we are back at school.
Now let’s look at ………………………………………………
Barriers that stop you achieving your fitness goals and how to overcome each one.
Have a read of all the information below before completing the task ………….
Motivation
Explanation: How much you want to train.
Problems it causes: It will affect the effort you put in and how often you train.
Overcoming this barrier: Train with a friend or group, have targets to achieve and measure improvements.
Time
Explanation: Your work/study commitments sometimes means your don’t have time.
Problems: It causes: How many times a week and for how long you train.
Overcoming this barrier: Go before work, train at work during lunch break, come into work via exercise.
Location
Explanation: The facilities required may not be available in your local area.
Problems it causes: Can’t do that type of training or a lot of traveling.
Overcoming this barrier: Be flexible and try a different training method. Travel as a group of people and take turns at doing the driving (car share).
Money
Explanation: The amount of spare money you have will affect your training.
Problems it causes: The how many times you can train or the quality of facilities you train in.
Overcoming this barrier: Look for money saving deals, save money elsewhere, try to do the training outside of a gym (back garden, beach etc) with homemade equipment.
When completing the below task, use the information in this booklet and any other information you feel relevant from internet research (if possible). As always please can you make sure you put it in your own words. Cut and paste is not an option.
Task = Name and explain each barrier. Then explain how it could stop you achieving their fitness goals. Lastly describe how you can prevent the barrier from stopping you exercise.
