APUNTES 4º E.S.O EF

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    TRAINING PROGRAM

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    TRAINING

    DEFINITION: It is a process in which weapply a series of stimuli to get theoptimal development of the individualsphysical and mental qualities and toachieve maximum sport performance.

    TRAINING FACTORS :

    LOAD:Volume x intensity

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    TRAINING FACTORS

    Load: the degree of stimulation that is caused in thebody. It is defined as the intensity X the volume.

    Volume: It is the quantitative component of thetraining and is expressed in time, distance, weightand number of reps and series.

    Intensity: The qualitative component of the training.It is defined as the amount of strength, speed, load,time, heart rate, etc., in relation to our maximumlevel.

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    TRAINING FACTORS

    Intensity:

    INTENSITY BEATS PER MINUTE

    Maximum + de 185 b.p.m.

    High 170 185 b.p.m.

    Medium 150 170 b.p.m.

    Low 120 150 b.p.m

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    Training principles

    1. ADAPTATION

    2. OVERLOAD

    3. PROGRESSION

    4. CONTINUITY

    5. ALTERNATION

    6. INDIVIDUALIZATION

    7. MULTILATERALISM8. SPECIFICITY

    9. TRANSFER

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    1.- Adaptation

    The human body is able to resist physical exerciseand become accustomed to its practice.

    The physical efforts causes a series of changes andreduces physical capacity initially (tiredness).Afterwards, the body recovers and achieves ahigher level than the former, getting an adaptation

    to that effort.

    This effect is called COMPENSATION

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    2.- Overload

    The only way to produce fitness and health

    benefits is to make your body do more thanit normally does.

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    3.- Progression

    After your body adapts to an increasedexercise intensity, your exercise becomes tooeasy. You will need to increase the intensity

    again (do more work!).

    The amount and intensity of your exerciseshould be increased gradually.

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    4.-Continuity

    You have to practice exercise frequently totake advantage of the positive effects of thetraining.

    Resting for too many days after the lasttraining means losing the positive effects of

    the training that we had acquired.

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    5.-Alternation

    In the planning of training, workloads should happenalternately.

    We must combine the training of the different physical

    qualities, respecting their recovery periods .

    Rest is essential for the body to recover from fatiguecaused by the physical activity we have just done.

    The resting time can be used to develop another aspect

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    Training principles

    6.- Individualization. Each athlete needs a differenttraining according to his/her own characteristics (age,health, level of training, sex, etc).

    7.- Multilateralism:We must work our body as a whole,without forgetting any body area or any physicalquality.

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    Training principles

    8.- Specificity. We should develop basic physicalqualities, and also work the specific qualities of theparticular sport in real situations.

    9.- Transfer: The exercises we choose must be related tothose needed for the sport or test that is trained.

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    STAMINA TRAINING SYSTEMS CONTINUOUS METHODS

    Continuous running: More than 20 minutes

    Low intensity: about 140/160 beats per minute

    It works aerobic endurance

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    STAMINA TRAINING SYSTEMS

    CONTINUOUS METHODS

    Fartlek: Continuous running changing rhythm: between 140 and 180 beats per

    minute Swedish: different kinds of ground.

    Polish: more or less speed

    It works both aerobic and anaerobic endurance.

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    STAMINA TRAINING SYSTEMS

    CONTINUOUS METHODS Total training: It can work both aerobic and anaerobic endurance Number of exercises: between 8 and 12

    Time in each station: 30 to 60

    Recovery between exercises: time needed to arrive to the next station(running:15-30). It is possible to set time running between stations.

    Series (number of times in repeating the circuit) : 2 to 4

    Recovery between series : 1 to 130.

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    TRAINING PLANNING GUIDE OBJECTIVES:

    Improvement of aerobic and anaerobic stamina.

    TIME: 3 days per week, for 1 month.

    TRAINING DAYS:

    Monday, Wednesday and Friday (every other day)

    TRAINING METHODS:

    Continuous methods: continuous running, fartlek andtotal training.

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    PLANNING EXAMPLEDAYS MON T WED T FR SA SU1stweek.

    Warm upTotal training

    2 x(8 x 30/15)/130150 b.p.mStretches

    Warm upContinuous

    running25 150 b.p.mStretches

    Warm upFartlek

    5cs 5x(1cf 2cs) 5csCs a 130 b.p.mCf a 180 b.p.mStretches

    2ndweek.

    3rdweek.

    4thweek.

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    SESSION DEVELOPMENT WARM UP: valid for all sessions. All exercises must appear.

    MAIN PART: you must specify:

    Training method

    Exercises must be drawn and clarified by text explanations .

    Volume and or duration, number of repetitions (remember thatthe sessions will last between 30' - 60').

    The intensity (heart rate depending on the method)

    Number of series Rest or recovery (between sets and between repetitions)

    STRETCHING: valid for all sessions