Client 3 older experienced individual

Older experienced person

Specificity is one of the principles you need to consider if you are making a training programme. The training must be relent to the goals and targets set by the older individual, these might be just to improve quality of life of to lose some weight but the best fitness component to do these is c.v endurance because it improves the way the heart and lungs get your body oxygen and the blood moving around the body. As the client is experienced in training methods I could try a range of them but his skill level might not be able to cope as he is an older individual.

Understanding that his body might not cope I will apply the overload very gradually so that he doesn't become injured and doesn't complete the programme this would be bad physically and mentally. I would overload on time first then frequency, after he makes progress and starts to get fitter which would be toasted the end of the training programme I would overload intensity.

My client would need to train quite alot through the week as the principle of reversibility would kick in but this client has past experience in training so reveesibilty wouldn't take so much of his improvements.

As my client has past experience in training he probably has come across some of the training before so I would have to change some things like swimming would take less strain of his body than running or running on different surfaces

Client 2elite athlete

For this we need to make sure that the training is specific to the sport or position of that sport for an elite athlete. So say we are doing a 100m sprint we would concentrate on speed for them. The kind of training used would be plyometrics or speed intervals. As an elite athlete are already fit I don't need to worry about giving them high impact work. Alis they are really experienced in training so I could give them more complex training. The programme for an elite athlete would be to get the mist out of the training, reach the optimum training level.

As the elite client would want to get the most out of his body, I can apply overload quickly without worrying to much because the client is very experienced at training. If I would overload I would overload frequency because the client can push themselfs harder also the client would already be training for long periods of time and every day so you can't improve frequency or time. The type is very important as the client would have already done alot of training and would get bored if he us doing the same thing over and over again.

Reversibility won't affect an elite athlete as much as a sedentary client as the elite athlete has more experience and they improve less but also decrease less so it takes longer for reversibility to take place, but it does happen in the off season and injury but in the off season athlete do something called active rest which helps them stay fit without to much strain on their body.

The next principle would be variance. As an elite athlete has so much more experience he/she would be used to the training methods sO you got keep it intresring by changing the area in which you train maybe different training methods or partners. Their would be a range of methods that these clients would be able to cope with as their skill and experience level is high.

Evaluation of my diet

In previous assignments I suggested why's in which to improve my current diet.

The strengths of my diet now include that I drink alot of water throughout the day which i didn't do before. I have certinally felt better and more hydrated the has helped me in school and training.

Another strength of my diet is my post match/training meals as they contain alot of protien which helps the muscle fibers repair, and when they repair they repair stronger so I can get the best out of my training. Also my pre match/training meals contain alot simple carbohydrates which I eat 1 hour from match or training. Simple carbs are the best as they contain a quick burst of energy and it isn't heavy on your stomach. Some simple carbs include fruit and sweets but the best are fruit as I contains natural sugars.

Another strength is that my breakfasts in the mornings are very good. They are good because they contain complex carbohydrates which are hard to breakdown due to their complex structure this means they relese alot of enegy over a long period of time. These breakfast's gave me a good start to the day.

The weaknesses in my diet are the lack of micro-nutrients in my diet. The way I could solve this problem is to take multi-vitamin tablets in the morning to even out my diet. I could also eat more vegitables as they are full of good vitamins, the best ones are dark green left veggies.

Adherance factors

Adherence factors by Brad David

 Adherance factors are things that get in the way of your training.

Cost

Cost can also be a adherence factor because if you’re a student you have no money for a gym membership or equipment. Also if you’re an O.A.P because the average pension is £12,151 for a typical salary earning worker. The national average earning per week is £538 for male and £439 for female an average gym membership is £360 a year or £30 a month. In a year a male on average income is going to earn £25824 then minus average living fee (food, water, electric, gas and rent), which is £10920, which makes it £14904 to spare, then we are in a credit crunch so luxury items go which includes gym membership. This wasn’t a problem for us as we didn’t need any money for facilities because they were all provided for us in school and we don’t have to pay any bills. But you can overcome this barrier if you have the intrinsic motivation to do runs down the park or track and do sit-ups and press-ups or a session of circuit training in your house.

Personality

This is a adherence factor because if you have a shy personality and you don’t want people seeing you train because your probably self-conscious of your weight or if you feel silly doing the certain training e.g. P.N.F stretching because you don’t want any one touching you. Some people prefer to train with a partner for self protection or for a boast in confidence or prefer to do things on their own (perfectionist, loner) This didn’t affect me that much but I did prefer to train with someone for the boast in confidence. You can overcome this by going to a facility that all your friends go to and train in a big group.  

Access

This is an adherence factor because if you can’t get to a gym or a park or room in your house to carry out the training session then it prevents you from training. Also access to specialist facilities like high diving boards for high jumpers then you can’t carry out your training. This didn’t affect us because we had access to all the facilities we needed in the school like the halls and the field. You can overcome this by using the most of the facilities you have got.

Other Commitments

If you have other commitments like jobs, schoolwork (assignments), family (single mum).

These can be barriers because if you have a long job like my dad he works from 7a.m. to 7-8p.m. so he has no time to train some nights. Also your schoolwork can affect the way you train because if you have an essay to be in for the Friday and its Monday your going the miss a couple of sessions to get it finished and you have to do it around school times but that didn’t affect me because we done training sessions in school. If you’re a single mum bringing up a child of 2 years old, the baby not in school yet and the baby is not allowed in the gym but you can overcome it by giving it to a baby sitter or family to look after this one didn’t affect me either.

Lifestyle

If you first start a training programme its hard to get it into your lifestyle, that only happens after a couple of months has passed also your diet, if you are eating MacDonald’s every day or if you don’t eat anything it will make you fatigue easily, you will feel aches and pains if you train hard. Also the social aspect if you go out every night you won’t have any time for training this didn’t affect me. Then sleeping patterns if you have got a night job and you have to sleep in the day you won’t get any training done.

Circuit training

Today in Btec we done a circuit training exercise. Circuit training is good because is develops more fitness components and you can change the stations to develop other fitness components.
But in our lesson we had ten stations and we split into partners. To make sure we knew the course we done 20 seconds on each station to make sure we knew what we were doing. This session concentrated on c.v endurance, muscular endurance and strength.

1. Sit-ups this is done by sitting down next to a wall bar and hooked your feet under the bottom part of the wall bar. This mainly worked our abdominal muscles and the fitness component trained: Muscular endurance.

2.  Air squats this is performed by putting your feet shoulder width apart and heels in a bit. When we perform the squat we want to go under the knees and we don't want to be going on to our toes(keep hells planted to the ground) worked our quads and hamstrings. The fitness component trained :Muscular endurance.

3.Wall bar climb to perform this its like climbing a ladder but fasted and more explosively. This worked our whole body. The fitness component trained : Speed, muscular endurance,c.v endurance and strength.

4.Burpees work by
1. Stand with your hips shoulder width apart with your hands at your sides.
2. Squat down to the floor placing your hands on the ground in front of you.
1. Stand with your hips shoulder width apart with your hands at your sides.
2. Squat down to the floor placing your hands on the ground in front of you.
3. Shift your weight to arms and kick your legs back and out straight so you are in a plank position.
4. Jump your feet back in to their original point.
5. Stand back up straight.
Burpees work the whole body. Fitness components:Strength, muscular endurance.



5.Bench jump is easy to perform find a bench, put your feet ether side of the bench jump and come back down again this worked our leg muscles. The fitness component trained : Muscular endurance.



6.Leaning push-up, to perform this properly you need a beam raised off the ground about 1m, then go under the beam and hook your arms around the beam, then extend legs out. After that fully extend arms down and pull your self back up. This works your arms. Fitness components trained :strength and muscular endurance.

7.Press-up are performed by first Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose.Keep your legs straight and your toes tucked under your feet.Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up.Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together. This works your arms. The fitness component:Muscular endurance,strength.

8.Squat thrusts. To perform a squat thrust you have to go into a press up position and then raise your legs to your shoulders and back again we repeated for 45 secs. This worked our legs and abdominal muscles. Fitness component:Speed.

9.Bench lift. To perform the bench lift you need a bench and a wall bar to hook it on. You lift the bench up to your neck then over your head then back down to your neck repeat this. This worked your arms and lower back. Fitness component: Strength, muscular endurance.

10.Step-ups. To perform this task you need a bench or a box, step. Walk up to your bench(box or step will do)step on with both feet and step off with both feet. This works your legs. Fitness component:Muscular endurance and c.v endurance.

Advantages of this training

• Works loads of fitness components
• Can change to what ever you want to train
• Not boring

Disadvantages of this training

• Need alot of equipment and space
• Get fatigued easily

Circuit training exercises from Joseph Pennington on Vimeo.

Speed training

Speed training
There are different ways to improve your speed such as to improve your flexibility by PNF stretching(look in earlier post) or your explosive strength by plyometric training(look in earlier post) or weight training but in our lesson we done a speed based interval training and this session consisted  of  sprinting drills and the runs them selves had a shorter duration but were higher intensity. We were working at a intensity called maximal intensity which is almost flat out.
Sprinting drills
The kind of sprinting drills were high knees with very short steps and heel flicks. Also to work on our technique like our arm movement.
Runs
The runs we ran were 8x10m, 6x20m, 4x40m, 2x60m.

Plyometric training

Plyometric training is a good source of improving your power and speed. In school we done lower body and upper body training. We had 5 stations they were 1.Was double footed jumping in a square of low hurdles. 2. Spring board over a box then land and double footed jump over half the size of that box then double footed jump over half the size of that box. 3. A row of 3 benches and you had to double jump over them. 4. After that we had two spring boards next to each other about the width of my body apart and we done a press up on the spring boards then coming out of the press up on the springboard we power up and land our hands on the floor in the middle of the springboards. 5.We have a 4 kg med ball and we squat and power out of the squat and jump repeat till end of mat. We had 1 minute on each station and we done 3 reps over all. In this training your not supposed to become fatigued. When we do this training we rip little strands in our muscles and they repair themselves stronger than before providing you eat alot of protien afterwards. It is normal to feel sour a couple of days after and this is called the DOMS.

Complex Plyometric Training from NICKSCHRANK.COM on Vimeo.

P.N.F Stretching

P.N.F Stretching
PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion.
PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction). While there are several variations of PNF stretching, they all have one thing in common - they facilitate muscular inhibition. It is believed that this is why PNF is superior to other forms of flexibility training. In our lesson we done two types of P.N.F Stretching, the hamstring stretch and the shoulder joint stretch. to carry out this training you need a mat and a partner. For the hamstring stretch one of the partners layes down on his back on the floor and lays his legs out straight. Then partner two picks one of the legs up and holds it were partner one feels pain partner two holds it there and partner one pushes his heel into partner twos shoulder after 8 seconds partner 2 stops pushing down and relaxes repeat for 2 more with 8 second hold then switch to other leg and do the same for that leg.

The other stretch we done was a shoulder joint stretch were partner one neels down and extends there arms with there palms facing forward. then partner two holds on to the wrists and pulls back. when partner one gets to a state of disstress he pushes forward resisting partner two do this for 8 seconds and repeat 2 times.

 

PNF is a good at improving our flexibilty. We need flexiblity in sports to run faster, shoot harder, throw harder, hit harder and most importantly to keep your self out of injury.

Hamstring Stretch, Partner Assisted Hamstring Stretch Video, Hamstring Stretching Exercises from Brad Walker on Vimeo.

Crazy skillz

True Skills Volume 9 from Vason on Vimeo.

Interval training

Interval training is periods of high intensity work interspersed with specific rest periods.

Old school
In our lesson we ran 150m 8 times, after each run we would walk back to the start line for one minute(our rest period). Mostly we were over the anarobic threshold, And anarobic work makes lactic acid which causes burn in your muscles, chest and lungs but training develops lactic tolerance which is more affective to have in sport.



Heart rate response

In these runs our heart rate response  was wavey and both thresholds were hit - the aerobic thresholed (working with oxygen) e.g a light jog and the anarobic threshold (orking without oxygen) e.g sprinting. 

Example

The kind of athletes that would use this type of training are games players. E.g  Ryan Giggs.

New school
In this lesson we worked for 3 mins and rested for 1 mins we done 5 rounds. The session included 

5 pressups

10 kettle bell swings

 15 walking lunges

1 wall bar climb



Qoute of the day

 'get comfortable with the uncomfortable'.

Continuous Training

Continuous training
steady exercise at a medium intensity with no bursts of activity or rest periods.

20 minute run
 The old school Continuous training is the 20 minute run. The 20 minute run is easy to do because you can use a road or a track or a feild. But it is so tedious. 

Heart rate

The heart rate for this is a constant rate.

Cross Training
In Btec sport we had to do continuous training. The type of  continuous training we done was cross training. The equipment we used was 1xGym , 1x skippping rope , 1x Kettle bell. The order of the seasion was to raise our tempurture by skippping for 1 minute,then mr Owen went through the tthe correct way to use the kettle bell swing, then we started 5 burpies, 10 kettle bell swings, 15 single skips and 4 shuttles of the gym. This was a continuous training session so we had to work maximul.

MY SCORE

9 rounds +

4 burpies.

Heartrate

the heart rate is a straight line.

Unit 1: Fitness Testing and Training - Components of Fitness

Componants 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.

Preseason Fitness Testing from FC Dallas on Vimeo.
infomation from brain mac