Homework
Page 12 Bronze task 1 and 2
B3 Fitness training methods
What training method would a basketball
player take part in?
 What training method would a cricket
player take part in?
 What would be the similarities and
differences?
 Start with listing the skill and physical
related fitness components?

Explore different fitness training
methods
 Flexibility
training
 Strength, Muscular
Endurance and
Power training
 Aerobic
 Speed
Endurance training
training
Why do you need flexibility?
Flexibility training

Three types:

Static

Ballistic

PNF
Name the flexibility training method
From the list below, which is the
correct definition for static stretching

1. Stretching whilst you are standing still

2. Including active and passive stretching

3. Stretching that involves a partner
stretching

4.You have to hold a stretch between 8 –
10 seconds.
Use page 13 to complete the table
Training method
Description of training method
1. Static (Active and
passive)
2. Ballistic
3. PNF
Applicable
components of
physical fitness
Description
Applicable components of
skill related fitness
Applicable
components of
physical fitness
Applicable components of
physical related fitness
Description
Static stretching

Two types:
Active stretching
 Work on your own
 Individual applies the force/stretch to the
muscle

Passive/Assisted stretching
 Another person/object/wall
 Applies a force to the individual to support the
stretch

Advantages/Disadvantages
Advantages
 Safest method – Less chance of injury
 Don’t need any others to support

Disadvantages
 Doesn’t replicate movements from the
sport
 Can lead to injury if not done properly

Ballistic stretching

Fast/jerky movements

Full range of joint motion

Bobbing/bouncing
movements

Matches the movements
involved in the sport
Advantages/Disadvantages
Advantages
 Replicates movements from the sport –
Specificity
 Can do on your own without others
 Disadvantages
 Can lead to injury if not done properly
 Can cause muscles to tighten

Proprioceptive Neuromuscular
Facilitation

Also called PNF

Develop strength, flexibility and mobility

With a partner/immovable object

Sometimes used in rehab programmes

Partner stretches muscles to upper limit

Hold in isometric contraction (muscle does not change
size)– 6 – 10 secs
PNF

Then:

Relax muscle

Static stretch

Stops the stretch reflex

Allows greater stretch and larger range of
movement
Prove it review

Devise 5 challenging question and
answers for your partner. Write these in
your book.

Consider the 5 Ws