Edmodo code
 5gjm8q
 A weebly website is also in the process of being
constructed
Theoretical Elements







Basic Energy Systems & Requirements
Muscle Groups
Fitness Tests
Conditioning Regimes/ Techniques/ Principles/Equipment
Fitness Components
Relevant Legislation
Inappropriate Conditioning programs
IMPORTANT. YOU WILL NEED TO HAVE AN A4 DISPLAY
FOLDER AS WELL FOR THIS COURSE. FOR RELEVANT
ASSESSMENTS & CERTIFICATES. EDMODO CODE IS
yxg3ea.
Practical Elements
 Complete 2 sets of tests. Pre & post tests.
 As part of a group run, participate and record
participants scores.
 Produce these results in a formalised document
 Participate in a range of AFL skill drills and
conditioning activities.
 Run selected Skill drills & conditioning activities.
Watch Draft Combine Videos
 Day 1
http://www.youtube.com/watch?v=TLYW2bDT4Tc
 Day 2
 http://www.youtube.com/watch?v=7llJUkq-bcs
 Day 3
http://www.youtube.com/watch?v=bxIQOAg2DXc
 Day 4
http://www.youtube.com/watch?v=0h-olY09IgQ
Groups
Group 1
Group 2
1. Gabby
1. Emma, Ollie
2. Jesse
2. Jayden
3. Jack
3. Joe
4. Johnny
4. Jordy
5. Ryan
5. Cody
6. Brad
6. Brannon
7. Shaun
7. Jacob
8. Liam
8. Corey
9.
9.
10. Trav
10. Nathan
11.
11.
12.
12.
Create a table for your results
Test
Beep test
3km
Illonois
Vertical Jump
Running V/Jump
20m sprint
Repeat sprint
Sit & Reach
Kicking efficiency
Result 1
Result 2
Result 3
Overall
How the testing will work.
 Both groups will get a briefing about the testing from
Mr Miller, as well a Handout outlining how each test is
to be set up and run.
 Each group will facilitate the test and participate in the
testing.
 The groups will record their partners results.
 These results will need to be transferred into a digital
copy.
Kooweerup Secondary College
AFL Combine
 http://bigpondvideo.com/AFL/499020
Fitness Components
WHAT IS FITNESS?
Fitness incorporates many different aspects called
components. The following list describes these fitness
components. Also listed are the types of activities closely
linked to the component and fitness tests used to assess
them.
Different athletes can be fit in different ways. That is, a rower
possesses excellent muscular power, local muscular
endurance and aerobic power. A weight lifter has
outstanding muscular strength and power. Both however are
fit in their own way.
Fitness Components
Who is fitter?
1.
Bolt
http://www.youtube.com/watch?v=By1JQFxfLMM
2. Zielenski
http://www.youtube.com/watch?v=rD3mgesXpCQ
3.Raisman
http://www.youtube.com/watch?v=nznDUHj_h14
4. NFL
http://www.youtube.com/watch?v=zxqftpqALz8
5. Hawaii Iron Man
http://www.youtube.com/watch?v=D5ECbB9rWf0
6. Amateur Athletes
http://www.youtube.com/watch?v=vkh2LTSyF9w
7. AFL Footballers
http://www.youtube.com/watch?v=SXapmPH3a30
Fitness Components
Are as follows:
1. Aerobic power
2. Anaerobic power
3. Speed
4. Flexibility
5. Muscular strength
6. Muscular power
7. Agility
8. Local muscular endurance
9. Balance
10. Reaction time
Activity Time
 Physical Fitness Handout
 Answer all questions in full sentences and write out
questions & tasks.
 Remember Fitness Test Data in Excel is due on the
26/2/2014.
Fitness Tests
In our instance it would is necessary to conduct a fitness analysis of
a particular sport, i.e. AFL.
1. What fitness tests do we usually perform within HPE classes?
There are 7 + weight & height. Draw a table that identifies the test
and the major component it is testing.
2. Looking at AFL as a sport
- (a) List the fitness components that are important (identify 5),
and provide an example or explanation of why they are
important in AFL.
3.
How do you think someone could use the results obtained
from the fitness tests?
Fitness Components Videos
Using the Flip Cameras provide an explanation and
demonstration of 3 fitness components that are relevant
within AFL Gameplay. Your video should have the EDI
model. Feel free to be creative, however Videos must be
instructional.
1. Explanation- Instructor explains component in AFL. No
more than 3 key points.
2. Demonstration- Provides a demonstration of component
in gameplay.
3. Imitation- Group to practice through a drill or exercise.
4. Provide a written copy of what each group member has
done. Write an equipment list & outline the 3
components.
Videos
 Group 1
 ..\Students work\Group 1\Group 1 video.wlmp
 Group 2
..\Students work\Group 2\Group 2.wlmp
 Group 3
..\Students work\Group 3\Group 3.wlmpf
Fitness Tests
Multi stage fitness test question.
 Multi-stage Fitness Test
Using your notebooks you are to answer the following questions based around the Multi-stage Fitness Test
that we completed 2 weeks ago. Remember to answer in full sentences and that your are required to write
out all questions.
Question 1
 What are 3 other names used to describe the Multi-stage Fitness Test
Question 2
 What is the Multi-stage Fitness Test actually testing?
Question 3
 Who was the test created by and in what year?
Question 4
 At what speed does the test start at and how much does it increase each level?
Question 5
 What is the minimum requirement on the Multi-stage Fitness Test for some to the join the
Metropolitan Fire Brigade (MFB)?
Question 6
 How many cumulative shuttles, how much distance was covered and how much time elapsed;
if an individual scores 11.0 on the Multi-stage Fitness Test
Muscle Groups





600 muscles in the body
Voluntary muscles you can control
Involuntary muscles- automated
3 types of muscle- Skeletal, Smooth & Cardiac
3 types of connective tissue- Cartilage ( smooth elastic
tissue found in various forms in body), Tendons (attach
muscle to bone), Ligaments (connect bone to bone)
 Provide body with a variety of movements and types of
contractions
 Using Netbooks. Complete Table using muscles identified
in the muscle diagram.
 Complete Muscle Diagram. Using Netbooks.
Muscle
Anterior/
Posterior
Location
1 Action
Muscle Groups in actions
 Create a list of the muscles that make up your bodies core








muscles.
http://www.youtube.com/watch?v=bT_8p6lBCMY
Using devices. Define kinesthesis & Proprioception. How is this
relevant to muscles and skills?
Get students to use flip cameras to demonstrate 3 skills that use
different muscle groups in AFL. Make them relevant,
instructional and humorous. Use the EDICT Model.
Explain- Which muscles/ groups are used in skill.
Demonstrate- The skill and the muscle groups involve.
Imitate- Group to practice.
Coach- How to do the skill using correct muscle groups.
Train- Exercise or game to train this skill and muscle group.
Kicking Videos
 ..\Students work\Group 1\2nd video\Kicking.wlmp
 ..\Students work\Group 2\Kicking.wlmp
 ..\Students work\Group 3\Kicking.wlmp
Final Skill Videos
 Group 1
 Group 2
 Group 3
Energy Systems
 3 major Energy systems that operate at anyone time.
These systems are the Phosphate Energy system,
Anaerobic Glycolysis System & Aerobic Energy system.
The contribution of each varies depending upon the
intensity and duration of activity.
 Read Handout on Energy Systems
 Found in small amounts in all muscles
 Provides energy that allows muscular effort. E.g.
blinking of an eye, weight training or running.
 ATP is an adenosine molecule with three phosphate
molecules attached.
ATP
ADENOSINE
P
P
P
ATP can be created from:
 Carbohydrate (CHO)
 Fat
 Protein
 When CHO is digested, it is broken down to glucose to
be transported in the blood to the muscles and liver.
 Within the muscles and liver, glucose is broken down
and stored as glycogen.
 Glycogen can then be used by the energy systems anaerobic glycolysis (w/o O2) and aerobic (with O2), to
help resynthesize ATP for muscle contraction.
 Fats are broken down to free fatty acids to be transported in




the blood to the muscles.
Within the muscles, free fatty acids are broken down and
stored as triglycerides.
These triglycerides can be used only by the aerobic energy
system as they require large amounts of O2 to be broken
down and used.
During a long team game/marathon, fat (as either
triglycerides or free fatty acids) usually contributes to ATP
production to meet sub-maximal energy demands.
During rest conditions, fat produces the majority of the
required ATP.
 Protein only minimally contributes to ATP production.
 In extreme conditions (starvation/ultra triathlon/ultra
marathon events) when the body has severely depleted
its supplies of CHO and fat, protein can become a
viable source of ATP.
FOOD FUEL
STORED AS
SITE
CHO
Glucose
Glycogen
Adipose tissue (storage of
excess CHO)
Blood
Muscle and liver
Around the body
FAT
Free fatty acids
Triglycerides
Adipose tissue
Blood
Muscle
Around the body
PROTEIN
Muscle
Amino acids
Skeletal muscle
Body fluids
Draw figure 3.12
Phosphate Energy System/ ATP-CP
Provide an 3 examples of a movement within AFL that
would use this energy system as the predominant energy
system?
2. Why do these movements use this energy system as the
major source of energy?
3. What intensity level is required to perform these
movements?
4. What is the time length when this system produces the
majority of energy?
5. How long does it take for this system to replenish? Can
anything speed this up?
1.
Anaerobic Glycolysis System/ Lactic
Acid System
1.
2.
3.
4.
5.
Provide 3 examples of a movements or situations
within AFL that would use this energy system as the
predominant energy system?
Why do these movement use this energy system?
What intensity level is required to perform these
movements?
What is the time length when this system produces
the majority of energy?
How long does it take for this system to replenish?
Can anything speed this up?
Aerobic Energy System/ Oxidative
System
Provide 2 examples of a movement or situations within
AFL that would use this energy system as the
predominant energy system?
2. Why do these movement use this energy system primarily
for energy?
3. What intensity level is required to perform these
movements?
4. What is the time length when this system produces the
majority of energy?
5. How long does it take for this system to replenish? Can
anything speed this up?
1.
Goal Setting
To have some focus within your life you need to have goals. Without goals you tend to
meander through years and may not accomplish anything of meaning. These goals need to
be realistic yet challenging. If they are too easy you will lack the drive to fulfil them, and if
they are too hard, you will never reach them.
Short term goal = weeks.
Medium term goal = months.
Long term goal = years.
Think carefully about what you want to do in the future and give your goals. It would be
good to include some fitness goals. List them in a table in your WORKBOOK. Goals can be
sport, school, work or fitness related
PERIOD OF
TIME
SHORT TERM
MEDIUM
TERM
LONG TERM
YOUR GOALS
Conditioning Principles
 To help ensure any training program will be effective, it needs to
follow certain guidelines called training or conditioning
principles.
There are a number of training or condition principals, but the
ones we will focus on are.:
 Specificity
 Progressive Overload
 Intensity
 Frequency
 Variety
 SPIF V
Specificity
 Specificity – ‘You get what you train for’. Your
training should develop the fitness components and
energy system(s) that the activity involves. e.g.
Regular jogging will improve aerobic power but not
upper body strength.
 What are some training methods that could be used
for AFL in regards to specificity?
Progressive Overload
 Progressive Overload – Your body will adapt to a
certain level of physical activity/training. To improve
the body must be placed under gradual increases in
effort to improve. These increases should be no more
than 10%. e.g. If you run 3km in 10 minutes, then any
increase should be less than 300m within that same
time. In a weight program if you were lifting 40kg in a
particular exercise, then the next weight should be no
more than 44kg.
Intensity
 Intensity – Is how hard you train and is usually
indicated by your heart rate. However, two hard
sessions and one easy session are usually adequate.
Frequency
 Frequency – You must train a minimum number of
times for an improvement to occur. Three to four
times per week is usually the ideal number.
Variety
 Variety – Do different things and in different ways to
maintain interest in the program. e.g. take different
routes on your bike ride, train with friends, etc.
AFL Training Session

Construct and run an AFL lesson with your groups.

You will need to construct and use a lesson/ session plan and template. Available on EDMODO.

You will need to submit this lesson plan and have allocated members of your group to each section of
lesson i.e. Warm-up, Cool down, Skill (EDICT), Fitness Test & Modified game.

Your session will need to have a learning focus. Your focus lesson focus must include a warm- up/ cool
down, skills, fitness component and relevant fitness test, identify muscle groups & conditioning
principles.

Get together and brain storm about how you think your lesson should run.

Your session should aim to be a period long.

This is a practical assessment.


Try and make your lesson fun, instructional & applicable to AFL and the things we have done.
You will have a double today to practice with your groups presentation being in the coming weeks. If
group members are absent they will need to be allocated aspects of the lesson. However if people are
away your group will still be expected to present & absent members will be required to make up
presentation.
Lesson Plan Template
Lesson Plan
Date:
Lesson/ Session Topic:
Venue:
Lesson Duration:
Specific Lesson Focus for students (Including Skill, Fitness components, Fitness tests, Muscle
Groups & Conditioning Principles.)
Equipment List
Time
Activity
Equipment
10
mins
Warm up
-Run 2 laps
of double
netball
court
-Dynamic
stretching
– Static
Stretching
of muscles
-Run
throughs
No
equipment
needed.
Just
adequate
space.
Skill(EDICT)
Fitness
Test
Modified
Skill Game
Cool Down
Key
information/
instructions
(3-5)
Safety
Consideration
Fitness
components
-Run around
the court in
a clock wise
direction.
-Knees up in
the front,
Heels to
bum, side to
side etc
-Stretch all
major
muscle
groups
EDICT
-Ensure
obstacles are
removed
-Ensure
participants
hold stretches
long enough
-Aerobic
Capacity
-Speed
-Flexibility
-Local
Muscular
Endurance
-Balance
Muscle
Groups
Conditioning
Principle
-Biceps
-Triceps
-Glutes
-Calf
Hamstring
-Quads
- Specificity
-Intensity
-Overload
-Variety
Conditioning Methods
 The form of training used are called Training Methods. In brief these are:
 Continuous training – As the name suggests, the activity is performed
without a break. Improves aerobic power and local muscular endurance.
 Interval training – Periods (or intervals) of work alternate with intervals of
recovery. Can improve aerobic power, anaerobic power or local muscular
endurance.
 Circuit training – A series of activities are performed one after each other.
Can improve most of the fitness components.
 Resistance (or weight) training – Use weights or your body to make the
muscles work. Can improve muscular strength, power or local muscular
endurance.
 Flexibility – Using stretching to improve joint and muscle range of movement.
 Fartlek – Involves short bursts of speed interspersed in a continuous training
session. Improves aerobic power, aerobic power and local muscular endurance.
 Plyometrics – Involves the placement of muscles in a stretched position
followed by an explosive movement. Improves muscular power
Create a Conditioning Program











Is it a specific sport (AFL) or your general fitness you wish to improve?
List all the fitness components that are important?
What fitness tests are appropriate to assess your fitness attributes of those fitness components?
Name which training method(s) would be most useful for you to improve your fitness?
Imagine that you have just been employed by an AFL club to write them a weekly training program. Please create a 1
week training program that includes a morning (am) & an afternoon (pm) session. You need to have a mixture of
training sessions from skills, match play, running & weights. You will need to identify how long these sessions last,
what time they start the day they run, the components/ muscle groups your focusing on principles of training used and
training methods used. Also include frequency & Intensity (how often& how hard you train).
Explain what activities you could perform during a training session. Give a detailed explanation of what you could do.
Name and then explain how you would apply the training principles to your program.
Create a table outlining your program. Including Day, time, type of training (method), principle of training, fitness
components, Muscle groups being worked, Activity description, Frequency of training (How many times a week for
running or resistance training etc) & Intensity (How hard you train).
Look online for some ideas.
Post completed program on EDMODO.
Possible example of table.
Day
Time
am/ pm
Compon
ent
Prin
Mth
Activitie
s
Freq/
Intensity