Fitness Cycle

and Conditioning

What is Fitness
It can be defined as the ability to keep ones energy and agility during vigorous activities. OR
Combination of psychomotor skills in a balance form while enabling an individual to perform effectively and efficiently.

Components of Fitness
What we will learn in this presentation: agility

balance
coordination power reaction time

speed
nutrition training endurance

flexibility
How and why these elements of skill related fitness are important to different sports.

Agility
Agility is the ability of the performer to change the position of their body quickly, whilst keeping their entire body under control. Agility is especially important in sports like fencing and squash that require quick and precise movements.

Balance
Balance is the ability of the performer to retain their centre of mass over their base of support. Balance can be either: static balancing while stationary: for example, standing on one leg or dynamic balancing while in motion, for example: keeping your balance on a bike as it goes round a corner.

What type of balance does a gymnast need?

Do these activities involve static or dynamic balance?

Static

Dynamic

Coordination
Coordination is the ability of the performer to move two or more body parts accurately and smoothly in response to stimuli from the senses. Coordination allows you to produce complex actions from a number of smaller movements. For example, an effective tennis stroke requires coordinating footwork and arm action.

Power
Power is a combination of strength and speed it is the ability to do strength performances quickly.

power = strength speed

Power is important in explosive events like throwing and sprinting.

Power is vital to getting a good start in short races.

Reaction Time
Reaction time (RT) is the elapsed time between the presentation of a sensory stimulus and the subsequent behavioural response. Where the interval between the reception of a stimulus and the initiation of a response can be measured. Performers receive stimuli from the eyes, the ears and kinesthetic sense. A good athlete selects the most important information and reacts to it. (RT) can only be improved by training.

Speed
Speed is the rate at which someone moves or travels from one point to another.
It is a scalar quantity with a physical attribute that involves the rate of change of its position.

Speed = Distance covered with respect to time

Nutrition
Nutrition is the ability of the body to take in and absorb nutrients thereby nourishing the body. It is also the study of food and its components uses for growth and maintenance nutriment (a source of materials to nourish)

Training
Training: The physical conditioning of the body. Sports training refers to specialized strategies and methods of exercise, used in various sports to develop athletes and prepare them for performing in sporting events.

Endurance
Endurance - is the ability of the body to keep up an exercise or activity continually over a period of time without getting tired despite fatigue, stress, or other adverse conditions. The more endurance someone has, the longer they can swim, bike, run, or play a sport before becoming tired.

Flexibility
Flexibility - The ability of a joint to move through its full range of motion (ROM) This is the capability of being pliable. With flexibility you are capable of being bent repeatedly without injury or damage to muscles.

Questions
Consider your favourite sport.
Identify examples of when you might require: Agility Balance Coordination Power

Reaction Time
Speed Training Nutrition

Endurance
Flexibility

Principles of Training
Specificity

Long Term Planning Principles

Adaptation

Health & Safety

Progressive Overload

Variation

Reversibility

Principles of Training
Health & Safety Athletes must warm-up efficiently for each training session. Time must be allocated for this. A cool down is also very important Specificity Training has to be specific to you, your activity and to your level of performance.

Principles of Training
Long Term Planning It takes years to reach excellence! Plan stages of training. Adaptation Training will adapt your body. Variation Changing part(s) of your training programme will help you not to become bored!

Principles of Training
Reversibility After you stop training you lose your level of fitness. It deteriorates. If you dont use it, you lose it. Progressive Overload Gradually making your training harder. Train Body adapts Training becomes too easy Train harder! This can be done by increasing the frequency, intensity and/or duration of training.

Periodization
This is a schedule plan of training of an athlete in which the

athletic season is broken down into different phases. The planning process uses a systematic method of training that is so designed to smooth out an athletes preparation for the upcoming competition. There are two phases in periodization, in which preparation is concerned. They are the General Preparation Phase (GPP) and Specific Preparation Phase (SPP)
GPP: this is done by using exercises to get the athlete fully

conditioned for his or her event.

SPP: this is done by using specific exercises to enhance an

athletes performance in his /her event (s).

Science of Periodization

This is the division and distribution of load over a specific period of time to achieve the best performance of an athlete. There are three (3) main periods of training. They are:
Preparation period Competition period Transitory period

 Preparation period-this period deals with the overall

conditioning of the athlete in preparation for the competition ahead.

Competitive period- in this period the athlete should

be fully prepared for the competition

Transitory period-involves the athletes recovery from

competing and concentrates on active rest.

Cycle Structure
An athletes training plan is divided into four main cycle structures. They are unit cycle, micro cycle, meso cycle and macro cycle.

 Unit Cycle- refers to the daily training plan

Micro cycle- this is the 7-21 days training plan

Meso cycle- this refers to the 3-6 weeks training plan

Macro cycle- this refers to the six months- four year

training plan

Single Periodization
Months Test Competition
October November December January February March April May June July August September

Mesos weeks

TP

PP I

PP II

PP III

CP I/1

AR

CP I/2

TP

week

10

11

12

13

14

15

16

17

18

19

20

21

22

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24

25

26

27

28

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31

32

33

34

35

36

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40

41

42

43

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48

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51

52

Double Periodization
Months
October November December January February March April May June July August September

Weeks

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

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30

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32

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52

TP

PP I/1

PP I/2

PP I/3

CP I

PP II/1

PP II/2

PP II/3

CP II/1

AR

CP II/2

TP

Mesos weeks
Competition

Test

MONDAY MORNING
Warm Up
Duration 20 mins Content : Articulation A- Skip Windmill F/B High Knees Butt Kicks Stretch

STRENGTH
Type: Explosive Int : Medium Vol : High Sets: 2 Reps 6 No-Pause Med - Ball throws 6kg

EXERCISES: Back Throws Forward Throws Chest Push Lateral Throws *Jumps* Standing Jump Hop-hop Step Frog Jump Contin. Total Rep 84 Cool Down

MONDAY AFTERNOON
Warm Up Duration: 15 min. Content: Articulation A- Skip Windmill F/O High Knees Butt Kicks Stretch SPEED Type: Maximum Dist: 20 metres Int : Medium Vol : Medium Sets 2 reps 4 Total Reps 160

Cool Down

TUESDAY MORNING
Warm Up Duration 25 mins Content: Articulation Butt Kicks Bounding B- Skip: Stretch
STRENGTH Type: Explosive Int: 65%-70%-75% Vol: High Sets: 2 reps 5 Pause: 3-5mins. EXERCISES : SNATCH 171LBS- 184lbs-198lbs BENCH PRESS 228lbs-246lbs-264lbs CLEAN 201lbs-217lbs-232lbs SQUAT 286lbs-308lbs-330lbs Total rep 40

Cool Down

TUESDAY AFTERNOON
Warm Up Duration: 20 min Content: Articulation AB-Skip Bounding A-Skip Stretching
CORDINATION/TECHNIQUE Type: Explosive Int: Medium Vol: High Sets 5 reps 10 EXCERCISES
Distance Standing T - 42m Full Turn - 48m

Weight Discus Heavy 2.5kg Normal 2kg Total Reps 100 Cool Down

WEDNESDAY MORNING
Warm Up Duration: 20 mins. Content: Articulation Jumping Jacks Windmill F/B Bounding Stretch

Strength
Type: Explosive Int: Medium Vol: High Sets 2 reps 5 No Pause Med - Balls Throws

EXERCISES: Chest Push Lateral Throws Forward Throws *Jumps* Jump over Hurdles Frog Jump continuous Standing Triple Jumps Total reps 70

Cool Down

WEDNESDAY AFTERNOON
Warm Up Duration: 15 min. Content: Articulation A- Skip Windmill High Knees Butt Kicks Stretch SPEED Type: Maximum Distance: 30 m Int: High Vol: High Set 1 reps 4 Total reps 120
Cool Down

THURSDAY MORNING
Warm Up Duration: 25 min. Content: Articulation Apart Together Straight Leg Bound AB Skip Stretch Strength Type: Maximum Int: 80%85%-90% Vol : High Sets 3 reps 2 Pause 5 mins
EXCERCISES: SNATCH 80lbs-211Lbs224lbs-237lbs BENCH PRESS 281lbs-299lbs316lbs SQUATS 352lbs-374lbs396lbs Total 18 reps

Cool Down

THURSDAY AFTERNOON
Warm Up Duration: 20 mins. Content: Articulation Butt Kicks Stretch Lateral Skip Arm- F/B Stretch
CORDINATION/ TECHNIQUE Type : Explosive Int : Medium Vol : High Sets 2 reps 8 EXCERCISES Discus- Normal Distance Standing - 42m Full Turn - 48m Total reps 32

Cool Down