Edmodo code 5gjm8q A weebly website is also in the process of
being constructed
Slide 3
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.
Slide 4
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.
Slide 5
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
Slide 6
Groups Group 1Group 2 1. Gabby1. Emma, Ollie 2. Jesse2. Jayden
3. Jack3. Joe 4. Johnny4. Jordy 5. Ryan5. Cody 6. Brad6. Brannon 7.
Shaun7. Jacob 8. Liam8. Corey 9. 10. Trav10. Nathan 11. 12.
Slide 7
Create a table for your results TestResult 1Result 2Result
3Overall Beep test 3km Illonois Vertical Jump Running V/Jump 20m
sprint Repeat sprint Sit & Reach Kicking efficiency
Slide 8
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.
Slide 9
Kooweerup Secondary College AFL Combine
http://bigpondvideo.com/AFL/499020
Slide 10
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.
Slide 11
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
Slide 12
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
Slide 13
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.
Slide 14
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?
Slide 15
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.
Slide 16
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.wlmp..\Students work\Group 3\Group
3.wlmpf
Slide 17
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
Slide 18
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. MuscleAnterior/
Posterior Location1 Action
Slide 19
Muscle Groups in actions Create a list of the muscles that make
up your bodies core muscles. 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.
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
Slide 23
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 P P P
Slide 24
ATP can be created from: Carbohydrate (CHO) Fat Protein
Slide 25
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 O 2 ) and aerobic (with O 2 ), to help resynthesize
ATP for muscle contraction.
Slide 26
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 O 2 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.
Slide 27
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.
Slide 28
FOOD FUELSTORED ASSITE CHOGlucose Glycogen Adipose tissue
(storage of excess CHO) Blood Muscle and liver Around the body
FATFree fatty acids Triglycerides Adipose tissue Blood Muscle
Around the body PROTEINMuscle Amino acids Skeletal muscle Body
fluids
Slide 29
Draw figure 3.12
Slide 30
Phosphate Energy System/ ATP-CP 1. 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?
Slide 31
Anaerobic Glycolysis System/ Lactic Acid System 1. Provide 3
examples of a movements or situations within AFL that would use
this energy system as the predominant energy system? 2. Why do
these movement use this energy system? 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?
Slide 32
Aerobic Energy System/ Oxidative System 1. 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?
Slide 33
Goal Setting PERIOD OF TIME YOUR GOALS SHORT TERM MEDIUM TERM
LONG TERM 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
Slide 34
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
Slide 35
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?
Slide 36
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.
Slide 37
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.
Slide 38
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.
Slide 39
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.
Slide 40
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.
Slide 41
Lesson Plan
Slide 42
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
Slide 43
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. DayTime am/ pm Compon ent PrinMthActivitie s
Freq/ Intensity
