Grade 9 Health &
Fitness
Designing a Training Plan
Mr. Fraser
Objective
 Students will create/design/and be able to explain a
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fitness plan that they composed for a specific sport.
Students are expected to use the fitness training methods
learned in class and apply the appropriate methods of
training to their sport of choice.
Students are expected to present their sport and training
choices in a brief presentation to their peers.
Students are expected to complete all categories of the
assignment, and use all time effectively.
Students are expected to use own work: plagiarism will
not be permitted. “You Quote It, You Note It!”
~http://library.acadiau.ca/tutorials/plagiarism/
Basic Training and Principles
 The human body is an amazing
biological/physiological community
 At every age in life it is capable of
positive change or adaptation
 We all have heard of the statement “use
it or lose it”
 Two schemes of physical training:
Traditional training methods and a
Functional training approach
Traditional Training Theory
 Focuses on individual components of
fitness and trains them separately.
Examples: can you think of any?
Functional Training Theory
 Looks at how we move in our daily lives
and how we integrate all body systems
to work together for the most positive
results
Examples: can you think of any?
Definitions
Cardiovascular system
 the organs and tissues involved in circulating blood and
lymph through the body (www.dictionary.com)
Muscular Strength
 the capacity of your body's muscles to generate extreme
amounts of force in a short period of time utilizing anaerobic
energy (http://tms.ecol.net/fitness/strbasic.htm )
Sport Specific
 The focus on training for a particular type of sport and
breaking down the sport components, then applying the two
training schemes.
Definitions con’t…
Endurance or Aerobic exercise
 consists of performing low- to medium-intensity exercise
for very long periods of time. E.g., jogging or running
several miles; cycling dozens of miles to thousands of
miles; swimming hundreds of yards to dozens of miles.
(http://www.answers.com/topic/endurance)
What types of endurance are there ?
 The types of endurance are Aerobic endurance,
Anaerobic endurance, Speed endurance and Strength
endurance. A sound basis of aerobic endurance is
fundamental for all events.
(http://www.brianmac.demon.co.uk/enduranc.htm)
Other Definitions
 Power
 Agility
 Overload
 Frequency
 Intensity
 Flexibility
 Progression
Specificity of Training
What ‘things’ do we need to train for our sport?
 The Muscular System
 The Skeletal System
 Kinesiology
 The Cardiovascular System
 The Neurological System
 Flexibility
 Nutrition~ Metabolism
The Muscular System
Anterior Muscles
(muscles in the front of our body)
 Pectoral muscles
 Quadriceps Muscles
 Bicep Muscles
 Abdominal Muscles
 Forearm Muscles
 Deltoid Muscles
 Shoulder Muscles
 *Tibialis Anterior
 *Peroneus Longus
The Muscular System
Posterior Muscles
(muscles in the back of our body)
 Trapezius
 Rear Deltoids
 Latissimus Dorsi
 Hamstrings
 Gluteus Muscles
 Gastrocnemius
 Soleus
The Muscular System
Muscle conditioning and resistance training…
 increases core strength so that the abdominal and
back muscles are stronger and better balanced to
improve posture and reduce the incidence of back
pain.
 increases muscular strength or ability to produce a
maximum amount of force one time.
 increase muscular endurance which allows the
muscles to contract many times with less chance of
fatigue.
The Muscular System
Muscle conditioning and resistance training…
Traditional Training Principles
 Everyone should do some resistance training to
maintain functional ability, increase metabolism, improve
bone strength, reduce the chance of injury and improve
muscle tone and body image.
 FITT principles (Frequency, Intensity, Time, and
Type)
FITT Principles
Frequency
2 to 4 days a Week
This allows for 48 hours of recovery between training
sessions for muscle growth and repair
Intensity
Moderate Resistance
1 Set of 8-12 Repetitions
60%-80% of 1 RM (Rep. max)
It is recommended that the participant exercises to
temporary muscle fatigue or maximal failure with
proper technique, muscle control and a full range of
motion
Time
Perform 20-30 minutes of resistance training
2 sec. lift, 2 sec. hold, and 4 sec. lowering
1 set takes approx. 60-90 sec., then rest 30-90 sec.
Type
Use a variety of methods including both Traditional
and functional exercises.
Functional Training
Muscle conditioning and resistance training…
Athletes have two lives: a fitness training life and a real life
 Functional training (stabilization training) enables
participants to activate and hold/maintain a safe
neutral postural upright while moving the extremities.
 Example of fundamental exercises are: squats and
lunges (both the quadriceps and gluteus maximus
muscles are worked), as well as back and trunk
stabilizers.
Functional Training
Comparison- Traditional vs. Functional Training
Situation: Training for a 10 km Road Race
 To strengthen the lower body, Traditional exercises that
isolate the quadriceps like leg extensions would be useful
and can be accomplished by traditional resistance training
exercises.
 Training benefits would be greatly improved if standing
lunges and squats were included using N
Cardiovascular System (CVS)
 The primary function of the cardiovascular
system is to deliver O2 blood to exercising
muscles.
 Through increased physical activity we can
strengthen the heart and circulatory system.
Purpose- The cardiovascular system is comprised
of the heart (pump) and a network of arteries
and veins (blood vessels) that carry blood
throughout the body.
Components of the CVS Heart Rate (pulse- beats per minute)
 Breathing Rate (BR)
Cardiovascular System (CVS)
 At the onset of exercise,
the cardiovascular
system responds to the
increased demand for
oxygen by increasing the
HR, and BR.
 Important to deliver O2
blood to exercising
muscles.
Cardiovascular System (CVS)
What are some ways to train the
Anaerobic/Aerobic CV?
Ways to train CV system…
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Metabolism and Nutrition
In some case molecules are broken down into
smaller ones (digestion of food).
- Cells then uses the energy created
from this process to provide the body
with energy.
- All metabolic reactions result in the
production of energy (ATP).
ATP can be described as the “fuel” used to perform
muscular contractions and human
movement. Proper eating habits
and nutrition provides for metabolic
Reactions.
Metabolism and Nutrition
Anaerobic Metabolism
 Is the prime producer of ATP from 10 seconds
to 2 minutes of intense exercise
 Once 2 minutes of exercise occurs, the blood
stream has been able to deliver O2
Aerobic Metabolism
 After 2 minutes of exercise the
muscles are able to receive O2
blood from the capillaries
Metabolism and Nutrition
Essential Nutrients- there are 6 essential nutrients
or components of food that the body needs to
function:
 Carbohydrates
 Protein
 Fat
 Vitamins
 Minerals
 Water
Example Plans
Mountain Biking
http://www.utahmountainbiking.com/training/training3.htm
Distance Running
http://www.getrunready.ca/english/training/index.html
Figure Skating
http://figureskating.about.com/od/learntoskate/a/weeklyschedule.htm
Creating a Plan (Base Information)
Handouts
Creating a Workout Schedule
Planning
Hints
 Create your plan in a table style
 5 day workout plan
 Use headings (titles) to identify workout type
 Use only one type of font
 Reference where you received your information
 Write-up: 2 pages max. Explain how the
exercises you chose will benefit your athlete.
*remember the F.I.T.T. principles