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BTEC National - Sport
Unit 4: Fitness Training & Programming
Activity 4 – You’ve got the Power…with some
strength thrown in!
Having looked at flexibility training methods we are now going to look at methods for
two other components of fitness – strength & power.
Strength & Power Training
Specifically, we are going to look at:
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Resistance machines
Free weights
Plyometrics
Anaerobic hill sprints
Do any of the methods above mean anything to you…or have you ever used any of
them?
Jot down any ideas you may have before we look at them in some detail over the
page.
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Let’s have a look at them in a bit more detail (making sure you add to them as we
go)
Resistance Machines
Machines which require the user to apply a force against an
opposing force generated by some form of resistance.
Exercises are isotonic if a body part is moving against the
force. Exercises are isometric if a body part is holding still
against the force.
Key points to note......
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Free Weights
Weight training is a common type of strength training for
developing the strength and size of skeletal muscles. It uses the
force of gravity (in the form of weighted bars, dumbbells or
weight stacks) to oppose the force generated by muscle through
concentric or eccentric contraction
http://en.wikipedia.org/wiki/Weight_training
Key points to note......
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Plyometrics
Plyometrics is designed to produce fast, powerful
movements and improve the functions of the nervous
system...... used to increase the speed or force of
muscular contractions, which in turn provides
explosiveness for a variety of sport-specific activities
Key points to note......
Plyometrics is specialised training…..so listen in and ask questions if you are not sure!
Anaerobic hill sprints
A short hill is one which takes no more that 30 seconds
to run up and has an inclination between 5 and 15
degrees gradient. The athlete's energy source on short
hills is entirely anaerobic. They help develop, amongst
other things power, muscle elasticity and strength
endurance
http://www.brianmac.co.uk/hilltrain.htm
Key points to note......