unit 4 fitness training programming methods of fitness assignment 1
speed acceleration sprints
aerobic endurance interval training
power weight training
muscular endurance circuit training
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Unit 2 - Part A - Research & Exam Notes - BTEC in Sport 2016
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Unit 4 - Fitness Training and Programming
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Methods of fitness
Flexibility: PNF (proprioceptive neuromuscular facilitation)
Flexibility gives you the ability to specific joints, for example, the knee (hinge joint), to move through
a full range of movement. But factors like work or even working out could affect this which could
decrease the range of the movement.
A method of fitness for flexibility would PNF stretching, PNF stands for proprioceptive
neuromuscular facilitation stretch which is done to improve a person’s flexibility very fast. For
example, this type of training makes the muscles and the joints much more lose and more stretchy
which allow the joint to move full range.
The way that this training would work is if you would have a partner doing it with you. For this
training method, you require to have an assistant, for example, the partner would create resistance,
to push the limb to stretch the joint further than a person could by himself. Before that, the person
would need to get in a position where the muscle doesn’t change hold it for 10 to 6 seconds and
relax the muscle and repeat it but this time make sure there is more pressure and the muscles are
further so it gets a bigger stretch and again hold it for 10 seconds and slowly release the pressure on
the muscle and relax. This type of training is done to increase flexibility fast and also done for
rehabilitation to improve people, how have been injuring and made the muscles stiff.
Strength: Strength training (weights)
People use strength on a daily bases this to lift an object, move something, etc. Also, can use specific
muscle or muscle groups to exert a force in a single maximal contraction to overcome some form of
resistance such as lifting object this would be resistance because it would be pulling down and the
muscles must resist it.
Free weights training is a good method to improve strength for example you could change your
regular gym session into strength training. What you would need to do is increase the sets of what
you are training, for example, barbell bench press you would do 5 reps of 3 to 5 sets with a longer
period of break. But the weight would be where you struggle with for example it must 90% of the
maximal weight you can lift so an example would be if I weigh 74 kg and if I’m able to lift 40 kgs
more than 5 times then I’m not working strength so I would need to increase it until I can do 5 which
then this will result in me in training strength.
Muscular endurance: Circuit training
Muscular endurance gives you the ability to do repeatable contractions over a long period without
getting tired or a specific muscle group such as bicep making repeated contractions for a significant
period.
A good way to improve muscular endurance could be circuit training this type of training can be
done in any way and in one way you could do a lot of repetitive movement for a significant period.
For example, you could do 10 stations and on each station, you will do different types of exercise
this could be bodyweight, you will do each exercise for 1 minute and 30 seconds and then change
without getting a break until you have done full 10 stations. Which result in the person doing the
same time of movements for the time that is set and repeat this on a different type of exercise which
will require you to use different types of muscles group. You could adapt it and progress which you
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