Cardio Vascular Circuit Training.
The circuit training we did, was a cardio vascular circuit training - that means it was continuous. we worked for 20minutes straight. we were in partners, one of us was doing the circuit while our partner was running 2 laps of the sports hall.. once they had run the 2 laps we swapped over which meant i would run the 2laps while my partner was doing the circuit.

the 10 stations were :

1. V.sits
2. overhead squats
3. press ups
4. skip/double under
5. kettle bell swings
6. burpee
7. triceps dip
8. back extension
9. bench run
10. static press up hold

Advantages.

The advantages of doing this circuit training were that we weren't repeating the same things, we changed our workout every time our partner done 2 laps. which meant we didn't get bored of doing it - Tedium.

Disadvantages.

The disadvantages of doing this circuit training meant we had a lot of equipment which we had to get out and put away.. which wasted time a bit.


The equipment we used were :

• kettle bells
• benches
• mats
• skipping ropes

Circuit training.
1. Wall Bar Climb
We cllimed up and down the wall bar as fast as we could for 45seconds.

2. Burpies
We did as many burpys as we could in 45 secs.

3. Step-Ups
We had to step up and down on a bench as fast and explosively for 45secs.

4. Sitting Pull-Ups
We sat under a wooden bar up wright and do a pull up as many times in 45secs.

6. Squat thrust.
go in press up position and bring your knees up to your chest as many times as possible in 45 secs.

7. Bench lift
we lifted a bench up over our head as many times in 45secods.

8. Step ups.
we had to step up and down on and of a bench.

9. Sit ups.
we did as many sit ups in 45 secs as we could

10. Squats
we did as many squats in 45 seconds as we could.

Pnf Stretching (Proprioceptive Neuromuscular Facilitation)

PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion (1,2).
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 (1,2,3,4).
Both isometric and concentric muscle actions completed immediately before the passive stretch help to achieve autogenic inhibition - a reflex relaxation that occurs in the same muscle where the golgi tendon organ is stimulated. Often the isometric contraction is referred to as 'hold' and the concentric muscle contraction is referred to as 'contract'.


Hamstring strech.

A typical PNF stretch might start with an athlete lying on his back, with one leg raised and held straight; a partner then attempts to push the raised leg up and back, thus stretching the hamstring. The traditional approach would be to push the leg back until a stretch is felt, hold it for a time (maybe 10 seconds) and then push it a bit further, thus increasing the range of motion. By contrast, for PNF stretch, instead of holding for a few seconds, the athlete tries to push his leg back to the ground in opposition to his partner's efforts. Once this contraction is relaxed, the partner finds he can push the athlete's leg through a greater range of motion.

Arm Stretching

Our partner held our arms above our sholders with thers hands arround our wrist. And put their knee in our back and pulled our arms back till it hurts and then we had to push our arms forward for 8 seconds then rest and then reapet 3 times.

Continious training No stops/ recovery period

20 min run
We ran round the whole field continuously.
this is only good for cv endurance wich is not very good but it is a advantage for marithon runners who want to work only on cv endurance.

Cross training
we did:
10 kettle bell swings
5 burpys                       we done this continuously for 15min
15 Skipp's
4 shuttles
this works for explosive strength
                       m endurance
                        c endurance
                       flexibility
                      co -ordination
                       agility
this is good for team sport players
                            

Interval Training work for period of time with rest periods.

"Cross training "

We done :
5 Press Ups
10 Kettle Bell Swings
15 Kettle Bell Lunges
1 Wall Climb
AMRAP - 3 minutes. 5 Rounds in total.
Rest Period of 1 minutes between each round
A Athlete that might do the old school interval training are team players.
 

Sprinting "old school"

We Sprinted 8 x 150 m with 1 min recovery

Internal Training

Internal training - cv endurance/musc/speed endurance

Periods of high intensity work intersperced with specific rest periods.

We ran 8x150m-200m with a 45sec brake inbertween.

Anaerobic work = latic acid

Training developes latic tolerance.

"burnin" in mucles/chest+lungs.
"GET COMFORTABLE WITH THE UNCOMFORTABLE"

Unit 1: Fitness Testing and Training - Components of Fitness

This is a video of  a multistage fitness test this  is a test for a CV endurance.

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


The components of fitness.

Strength- The ability of a muscle or a group of muscles to exert force.
Power- The ability to move a load quickly
Agility- The ability to change direction at speed
Balance- The ability to control the bodys position, either stationary eg (handstand) or while moveing.
Flexibility- The range of motion about a joint.
C.V.Endurance- The hearts ability to iliver blood to working muscles and their ability to use it.
Muscle Endurance- A single mucles ability to  preform sustained work.
Co-ordination- The ability to carry out movements smoothly and efficently.
Speed- The quickness of the movement of a limb.
Body Composition- The component parts of the body mainly muscle, organs, bone and fat free mass (Adapted tissue)