Day | Type | Session | Monday | Resistance TrainingAnaerobic System | 100m Hill Sprints 6 reps.Work-Rest ratio of 1:5-7 | Tuesday | Interval TrainingLactate System | 400m x 4-5 reps. 75s time at 85-95% of MHR work-rest ratio of 1:2 | Wednesday | | Rest day | Thursday | Fartlek- Speed PlayAnaerobic and Aerobic Training | Jog (70-85% of MHR) for 60s, sprint (95-100% of MHR) for 30s, jog for 30s, sprint for 60s. continue for 7-8 min | Friday | Continuous TrainingAerobic System | 25 minute run at 70-85% of MHR work-rest ratio of 1:1Skills Training | Saturday | Muscular EnduranceFlexibility Training | Low set x high reps. at 40% of 1 rep max. e.g. : (4 x 12-20 at 40kgs)Stretching Muscles 5-10s 3-4 reps.Skills Training | Sunday |
The 3 days workout schedule alternates from week to week which allows for ample muscle and strength recovery for your legs. This is extremely important in building the strength required for giving you the lift you need. WORKOUT CHART (CHANGE) The Air Alert III workout chart will provide you with 2 charts. You will notice that the odd numbered weeks and the even numbered weeks instrict the same order sequence for each exercise, but that the actual days of the week are different. Do the workout exactly as prescribed on the days designed for the respective week.
Rank the components in order, from your best, to your worst. 4. Define the following terms: Dynamic Training - Functional Training - Isolation Training - Fixed Training - MY FITNESS TESTING CONCLUSIONS 2. The scores that I scored the best on were(use your data to prove) Thescores that I scoredthebest were in the mill pond run with a time of 11:33 minutes, 5 x Rope Pull with a time of 1:11 minutes, and 65 push ups for the 5 rep max. 2.
In the mince of that I was training with to personal trainer in between the workouts during the summer. I learned how to work out with proper technique so I won’t hurt myself while lifting and help me prevent injury during the season. I also enjoyed teaching others to lift the right way and it helped the greatly because their strength greatly blossomed. It gave me the confidence that I was doing it right myself too. In the end to show my coaches before my season of my senior year that I was ready to play with the big dogs I showed my hard work.
4. Answer the reflection questions. 5. Complete the chart, attach in the assessment area, and submit to your instructor. Fitness Test|Standard forYour Age|Score|Goal forEnd of course| Mile Run|10:30|8.2|My end goal is 6.5| Sit-and-Reach|25|29|My end goal is 35| Curl-ups|28|30|My end goal is 35| Pull-ups/Push-ups|1/9|25|My end goal is 30| Reflection: 1.
3. After running around the start cone, you again sprint to the end line, and then around the end cone, back to the start, around the start cone and straight to the finish line. The pass rate for the speed and agility test is 27 seconds. The reasons the Prison Services makes you do this test is to see if you are quick and agile enough to complete day to day duties as a prison officer. The dynamic strength test tests your upper body strength.
His dad was a body builder for many years. This proves my thesis statement. He was born into the American culture and grew up to enjoy football-a typical American sport. His father was a weight lifter and “went to the gym to keep fit”, so now Justin enjoys those things. My second interviewee’s responses were a little surprising but still prove my hypothesis.
M2 Discuss the probable homeostatic responses to change in the internal environment during exercise (amendments) I was chosen by my group to do some exercise. I had to run up 6 floors without any stopping. I came back with an increased temperature, pulse, respiration and blood pressure rate. Before I did the exercise my temperature was 36.5°C, my pulse rate was 87 beat per minute (bmp), my respiration rate was 20 respiration breath per minute (Rpm) and blood pressure was 118 over 66 millimetre of mercury (mmHG). After my exercise my temperature was 37.4°C, my pulse rate was 134 beat per minute (bmp), my respiration rate was 35 respiration breath per minute (Rpm) and my blood pressure was 135 over 74 millimetre of mercury (mmHG).
Unit 5 |P3/M2| undertake a fitness activity record and identify the short term effects of exercise on the major body system- state long term effects on the body systems. Introduction. Our Year 13 class under took a test day, where we tested our strengths in multiple physical activities, later recording them. They are presented below. Describe activity We participated in multiple activities, such as 2x 25 metres shuttle run, Illinois agility run, press ups, and sit ups tests in one minute time.
Each athlete will begin with dynamic stretching and abdominal exercises to concentrate on building a stronger CORE. From there, the workouts concentrate on athletic barbell warm ups such as squats, cleans, and presses but also include axillaries that are sport specific. Examples include in the fall the football players will focus a lot on power cleans, deep back squats, and hang cleans while the women’s volleyball team is on a program that promotes explosive excises like squat jumps, lateral bounders, and band pull aparts. Every sport has basic similarities but requires some different training techniques to maximize potential. 3.