Station 1 Sit ups Muscular Endurance Station 2 Station 3 Station 4 Station 5 Station 6 Station 7 Station 8 What is the difference between strength and endurance and how would you use weight training to improve both ID: 1030216
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1. Homework Design a circuit training session to improve strength, muscular endurance and power using 8 stations. Station 1Sit ups Muscular EnduranceStation 2Station 3Station 4Station 5Station 6Station 7Station 8
2. What is the difference between strength and endurance and how would you use weight training to improve both?
3. Explore different fitness training methodsFlexibility trainingStrength, Muscular Endurance and Power trainingAerobic Endurance trainingSpeed training
4. Strength, Muscular Endurance and Power training Circuit trainingFree weightsPlyometrics
5. Use page 14 to complete the tableTraining methodDescription of training methodPlyometricApplicable components of physical fitnessApplicable components of skill related fitnessHow could you apply the ‘F’ principle? How could you apply the ‘I’ principle? How could you apply the ‘T’ principle? How could you apply the ‘T’ principle?
6. Use page 14 to complete the tableTraining methodDescription of training method Free weights Applicable components of physical fitnessApplicable components of skill related fitnessHow could you apply the ‘F’ principle? How could you apply the ‘I’ principle? How could you apply the ‘T’ principle? How could you apply the ‘T’ principle?
7. Use page 14 to complete the tableTraining methodDescription of trainingCircuit trainingApplicable components of physical fitnessApplicable components of skill related fitnessHow could you apply the ‘F’ principle? How could you apply the ‘I’ principle? How could you apply the ‘T’ principle? How could you apply the ‘T’ principle?
8. Circuit trainingSeries of exercise stationsCan be adapted to focus on any area of fitness
9. Advantages/DisadvantagesAdvantagesFlexible – Can adapt stations to suit training goalsCheap – Can adapt to most environmentsDisadvantages Needs thorough planning
10. Free weightsUsing Barbells/Dumb-bells To improve strength: lift heavy weights/low repsTo improve muscular endurance: high reps/ low weights
11. Free weightsIntensity of workout, measured by 1 Rep Max %Strength endurance = 50/60 % 1RM, higher repsMaximum strength = 90% 1RM, Low repsElastic strength = 75% 1RM, Low reps
12. Advantages/DisadvantagesAdvantagesRelatively cheapCan select appropriate weights relative to goalsDisadvantagesNeed equipmentSafety is really important – May need others to supportMay be unsuitable for children
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16. What is a rep? What is a set?
17. PlyometricsImproves sport-specific explosive powerImproves strengthUseful for : Hurdling, Basketball and Volleyball
18. Advantages/DisadvantagesAdvantagesRelatively cheapCan really improve power and strengthCan be done without equipmentDisadvantagesPoor technique can result in Injury
19. Homework Design a circuit training session to improve strength, muscular endurance and power using 8 stations. Station 1Sit ups Muscular EnduranceStation 2Station 3Station 4Station 5Station 6Station 7Station 8