circuit training

muscular endurance

1. wall bar climb
2.burbies
3.step ups

4.sitting pull ups

5.press ups

6.press ups squat thing
7.Bench lift
8.step ups
9.sit ups
10.squats

We did all the above 45 second with 15 seconds rest periods after each one.


C.V endurance circuit training

Sprinting training

Sprinting training, this helps you become faster but you will also need good flexability to improve you speed these were the distances and the amount of times we ran them.

8x10
6x20
4x40
2x60

This was not supposed to make us feel fatigued at any point this was so we could run fully fit and run to the best of our ability.

PNF Streaching

PNF stretching was when we got into pairs and stretched our Hamstrings and Our shoulder joint muscles. This exercise will help your flexibility.

Hamstrings

To strech our hamstrings one of the pair layed with there back on the floor leaving there legs flat on the floor then you lift one leg and your partner moves your leg up until you can feel it starting to strech then you push just past that the partner holding the leg gets a steady positition then the person on the floor pushes with that leg against there partner for 8 seconds then one partner moves the leg further up and reapeats the process on both legs.

Shoulders

For our shoulders one person sat in the pike position but there arms out to the side the partner puts one knee in the partners back then pull back the one sitting downs arms back until they can feel there natural limit they put it back just a bit further back then the person tries to push forward while the partner is resisting and hopefully keeping the others arms still and resisted 

Plyometric Training

In this Training session we were not to experience any fatigue and for every session our body should be at full strengh and we had to be able to preform the activity at our best ability and it we would not feel the affects of this training session for about 2-3 days after.

This training session involved jumping over objects quickly this helped our power.This will be quite hard to perform on a day to day basis because you need specialist equipment. 

This type of session is used by athletes of team sports i.e football,basketball and this is used to become faster and stronger.

the video below shows squats but we had a 4 kilogram weight when we did this

this shows push ups

Interval Training

Sprinting 'old school'

We sprinted 150 meters 8 times.After each 150 meter run we had a 45 second rest. This improve Speed, C.V. Endurance and Muscular Endurance.It was easy to administer and you needed no equiptment therefore not expensive.When we were running our heart rate went into the anaerobic threshold when we were resting/walking back our heart rate was still high but in the aerobic threshold.This will be helpful to someone who will be sprinting for a short period of time e.g. sprinter.

Usain Bolt - 200m 19,67seg - Atenas julio 08 from FCmax Atletas de Argentina on Vimeo.

AMRAP

15 kettle bell lunges

10 kettle bell swings
5 press ups

1 wall climb

We did as many rounds as possible in 3 minutes and had a 1 minute rest we did 5 rounds of this routine.We Worked in the Anaerobic threshold when we worked but when we had our interval it dropped down to the Aerobic training zone.It was not tedious and it trained alot of our Fitness components.This will be helpful for games players who play for a shorter period of time.

This is a good test for:

Muscular Endurance

C.V. endurance

flexability

Strengh

Co-ordination

Power

Continuous Training - Cross fit

We did cross fit training, which was high intenceity and non-stop. We needed the equiptment
skipping rope
kettle bells
We first did 5 burpies then 10 kettle bell swings which we had to have be instructed on first because otherwise we would of be suseptable to injury and it was the lombard curve which made our back stronger and we had to push with our legs and hips using that power to swing the kettle bell not our arms so that used our explosive strengh, (after a couple of rounds)muscular endurance and Agility to get our lumbard curve right, then we skipped for 15 reps which tested our co-ordination, balance and speed to get the reps then to finsh our round we did 4 shuttle runs of the gym which tested our c.v. endurance.This exercise will be helpful to a games players.
We did this for AMRAP

The 25 minute run

We ran around the feild for 25 minutes which helps our C.V. endurance and muscular endurance.It becomes VERY boring if you repeat it as a part of a routine.
This exercise will be helpful to long distance runner.

Unit 1: Fitness Testing and Training - Components of Fitness

Cardio-Vascular Endurance:Is the ability of the heart and lungs to supply oxygen and fuel to the muscles at a steady rate for a considerable length of time.
Strength:Is the ability for muscles to exert force (e.g holding or restraining an object or person.)
Power:The ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start.)
Agility:The ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements.)
Balance:The ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt.)
Flexibilty:The ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split.)
Muscular endurance:The ability for a single muscle or a group of muscles to perform sustained work (e.g. rowing or cycling.)
Speed:The ability for the muscles to move an object as fast as possable (e.g 100m sprint.)
Co-ordination:The ability to integrate the above listed components so that effective movements are achieved (e.g Tennis, Baseball pitch and a swing.)
Body composition:Refers to the proportion of fat and fat-free mass in the body. Those with a higher proportion of fat-free mass to a lower proportion of body fat have a healthy body composition.
here is a video clip of the multistage fitness test a test for c v endurance

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

Josh is on blogger :v)