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9 Cards in this Set
- Front
- Back
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Press up: Body weight distributed unequally and not aligned, bum up, half press up. No strength in tricep and bicep brachii
Sit up: Straining neck, feet come up. no core strength/ stability Dorsal Raise: not maintaining position Calf Raise: eyes down Twisted sit ups: no connection between knee and elbow Burpee: jumping not star jump, not fully extending legs |
Walking lunges: too wide, off balance, not enough concentric contraction in muscle
Squat: not going down low enough Leg raise: not astraight body line Plank: not holding it for long enough, no static strength Tricep dips: hips thrusting too much, possible due to the hip being a ball and socket joint, however stability in her hips is aided by her gluteus maximus Shuttle runs: too slow |
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Prioritize- Upper body strength. Weakest stations- press up, burpee, plank & tricep dips. Weakness on all upper body stations could:
-develop avoidance behavior & become a low nach, -attribute failure to internal stable factors & believe that she isn’t good enough, so will never succeed. -May give up & develop learned helplessness. Motivation decrease. |
Action plan: Visual, verbal, manual guidance
at start. 6 weeks: Week 1: 25:30,extra 5 seconds on upper body stations- passive rest for replenishment of myglobin and haemoglobin. Easy exercises- use a box top, hold feet for sit up, rest arms and legs longer on dorsalraise, half burpee, regular rest for plank, bend knees for tricep dips. Simplicity will help with information processing. Chunking of information will occur later in the circuit so more info can be dealt with at 1 time. |
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Week 2: extra 5 sec>upper body stations- 30:25, passive rest. If struggling show perf model> observational learning.
Week 3: extra 10 sec on upper body stations- 35:25, active rest, easy exercises Week 4: extra 10 sec on upper body stations- twice a week,35:20, active rest, harder exercises>full press up, medicine ball for sit up, weights for dorsal raise, lungs and squats- jump In to squats or double squat, pulses for leg raises+side plank, touch floor at end of shuttle run. |
Week 5: extra 15 seconds on upper body stations- twice a week, 40:20, active rest, hard exercise, and weights
Week 6:extra 15 seconds on upper body stations- 3 times a week, 45:20, active rest, hard exercise, and weight. Closed loop, level 2 control wont be in action by this point, as they are still in the cognitive phase of learning. No internal feedback through kinaesthesis and proprioception, during the execution of the skill. |
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If she has a low nach attitude towards the upper body stations> set her goals that gradually ^, offer rewards + reinforce positive achievements to change her to a ^ nach. Will be working aerobically, when energy can no longer be supplied she will reach her aerobic threshold + switch to anaerobic system. The onset of blood lactate accumulation will indicate this.
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Warm up:
^ body temperature which will ^ speed and force of muscle contractions because nerve impulses travel faster at a higher temperature. -Increase blood flow to the working muscles>more molecules of hemoglobin will reach the muscle, so a greater amount of o2 can dissociate, preventing the onset of lactic acid. -Vascular shut will divert blood away from parts of the body that don’t need it as much and towards the muscles and heart. -Reduce risk of injury. |
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Cool down- * Lower the body’s core temperate * return HR and breathing to resting level * Reduce risk of blood pooling by keeping skeletal pump working and reduce buildup of lactic acid |
The Recovery Process- After exercise> returns the body to its pre exercise state. Excess post-exercise oxygen consumption =the oxygen consumption above that at resting level during recovery, that returns the body to its pre exercise state. 2 stages alactacid (rapid recovery stage) lactacid (slower recovery stage).
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Alactacid- the elevated respiration restores the muscles' store of ATP and PC (3 mins =full restoration, 30sec> 50% and three to four litres of 02 needed), replenishes myoglobin and haemoglobin with 02. Myoglobin has a high affinity for 02, it stores 02 in the muscles until needed to be transported from the capillaries to the mitochondria for energy provision.
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Lactacid- removal of lactic acid (can take up to an hour for full recovery, 5-6 litres of 02) oxidises in to c02 and water or converts to glycogen, glucose and protein. Can be converted to pyruvic acid to enter the krebs cycle. Glycogen is the main fuel for the aerobic and lactic acid system and complete replacemnt can take up to 2 days.
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S & F principle- specific, progression, over load (frequency, intensity, time and type), reversibility, tedium.
*Specific-specific to goal to improve upper body strength as longer spent on these stations. exercise in the correct HR target zone= aerobic. ^ strength of muscles will improve body composition (the ratio between fat and muscle), reducing injuries. Hypertrophy. ^ In size of muscles is due to the increase and size of myofibrils per fibre, and proteins(myosin) |
Progression- gradually make my sessions harder> ^ working time and lower the rest time, change rest from passive to active. Instantly trying to reach her goals would be unrealistic, and cause de-motivation and even cause injury. Add weights. Change body position.
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Overload= stress on the body, puts it under a greater demand. Positive effects when not pushed too far will allow fitness to ^ and develop. F-more frequent training sessions = overloading. Help to work towards goal of increased cardiovascular fitness, muscular strength and muscular endurance. I-increase intensity on each station by changing my position and adding weights in the last few weeks. T- Increase time each week T- Circuit training is a form of body conditioning or resistance training (high-intensity)
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* Reversibility- can't take breaks, keep up frequency of training sessions otherwise any adaptation that have taken place due to my training will instantly be reversed.
* Tedium- vary the order in which I complete the exercises in the circuit- not repetitive. Bored= no motivation to push myself in each session or complete a session. Listen to music. Add weights. |
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Advise her about nutrition and diet required for optimum performance and physical benefits from her programme. Correct nutrition supplements = improved performance, recovery and injury prevention. Foods from all five food groups and in the right proportions. Strength^ from protein- amino acids building blocks to ^strength. Hormones that can stimulate muscle growth, repair damage of muscle fibres and provide ATP so muscles have power to contract
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-Developed in 1953.
-Towards the end of rational rec and in the middle of the development of state schools.-There was a lot more opportunity and provision so people had free time to exercise and also valued having a healthy lifestyle more. -Rational rec in the 19th century has an influence on circuits today.... now an exercise class found in gyms and health clubs -Similar In Australia in relation to place in schools, popularity, media coverage and funding |
