Principles of training
Learning Objectives
 Understand how components link with
different sporting positions and the tests
used.
 Summarise the information covered in
previous lessons.
 Basic understanding of ‘the principles of
training’.
Guess what card
Guess the test your partner has on
their card
Once you guess it correctly you
then move onto another person.
Testing Components of Fitness
Cooper 12
Minute Run
Two Ball Bounce
Sit and Reach Test
Ruler Drop Test
30 Metre Sprint
Testing Components of Fitness
Hand Grip Test
Illinois Agility Test
Step Up Test
Standing Stork Test
Sergeant Jump Test
TASK 1
MIND MAP
 Use the A3 sheet provided.
 The aim is to develop revision resources for yourself
and the rest of the class.
 You MUST work in two or threes and the person with
the neatest hand writing does all the writing..
 THE INFORMATION MUST HAVE CLEAR
DEFINITIONS LINKING THE COMPONENT TO A
SPORT AND POSSIBLE TESTS USED.
TARGET SETTING
Before planning a Personal Exercise Programme (PEP)
you need to decide what your end goal will be and think
about the following:
 What is the aim of your PEP?
 If is a programme to improve general fitness levels?
Specific components?
 Is it designed to improve performance in a particular
activity?
 EXAMPLE ‘ I want to be fitter’ or ‘I want to be better at
football’ or ‘I want to complete the London Marathon’.
SMART goals
S
M
A
R
T
SMART goals
S - Specific
M - Measurable
A – Achievable
R - Realistic
T – Time-bound
Specific
MEANS:
 You know exactly what the goal is, i.e. ‘I
want to be fitter’. HOWEVER, this is not
very specific.
 Have smaller more specific goals, i.e. ‘I want
to run 100 metres further in my cooper run
test’.
 Use your fitness test results to identify your
weakest areas based of your sport / activity.
Measurable
MEANS:
 You know when a goal has been achieved
 The goal of running an extra 100 metres in
the cooper run test is clearly measurable.
 HOW? Test yourself at the start middle and
the end of the six week exercise programme.
Achievable
 MEANS:
 100 metres in the cooper run is achievable over
six weeks
 HOWEVER, running a 26 mile marathon after
four weeks of running distance of six miles
probably is not.
 SETTING UNACHIEVABLE GOALS IS LIKELY
TO RESULT IN FELLINGS OF
DEMOTIVATION
Realistic
 MEANS:
 In theory the goal can be achieved, but do you have the
time and resources to complete it?
 Example, ‘I want to get stronger biceps by being able to
curl an additional 2 kg after a two week training
programme’
 This could be achievable goal, but if the gym is not
open or your membership does not allow you to go at a
suitable time, it might NOT be very realistic.
Time-bound
MEANS:
 Does the goal have an end point?
 If not, it is easy to put off achieving it
INDEFINITELY!!
 PEP’s run for six weeks so are timebound, as the goals set have to be
achieved within six weeks.
Homework
 Complete the ‘TARGET SETTING’ worksheet.
 Hand in next lesson (MONDAY 15th October).
 If you are struggling to complete this worksheet please
come to see me before this Friday.
Exam Q’s
 Coordination is:
A How well a task is completed
B The ability to use two or more body
parts together
C The ability to change position quickly
and with control
D Working together as a team
Exam Q’s
Exam Q’s