our training (SAC 5)

Question 1

exercise training session
- warm up
- conditioning phase
- cool down
(benefits of each)

Answer 1

WARM UP (increases blood flow to working muscles):
- General Phase (10 min running)
- Dynamic Flexibility
- sport specific (different for each sport)

CONDITIONING PHASE (increase overall strength and power):
- Type Of Activity
- Duration
- Intensity

COOL DOWN (lower your heart rate gradually, remove lactic acid from your muscles, prepare your muscles for the next time you exercise):
- Static Stretching
- Proprioceptive Neuromuscular Facilitation Stretching (PNF)

Question 2

continuous training

Answer 2

CONDITIONS:
- good environmental conditions
- training was performed late
WARM UP:
- general phase: 4 laps up and back
- dynamic flexibility: Glute kicks, high knees, skipping jumps, lunge and twist, hamstring scoops, soldier kicks
CONDITIONING PHASE:
- up and back continuous running for 20 minutes
COOL DOWN:
- static stretching: Hamstring, Quadriceps, Gastrocnemius, Groin, Gluteus Maximus, Tricep and Shoulder stretches

Question 3

fartlek training

Answer 3

CONDITIONS:
- grassy oval, cold, windy
- training was performed early
WARM UP:
- general phase: 2 min jog
- dynamic flexibility: 10 mins, Glute kicks, high knees, grapevine, lunge and twist, hamstring scoops, soldier kicks, skipping jump
CONDITIONING PHASE:
- 21 minutes
- 2 mins light jog, 1 min sprinting
- low and high intensity
COOL DOWN:
- static stretching: Hamstring, Quadriceps, Gastrocnemius, Groin, Gluteus Maximus stretches

Question 4

short interval training

Answer 4

CONDITIONS:
- sunny, grassy, cold
- training was performed early
WARM UP:
- general phase: 2 laps jogging around the centre square
dynamic flexibility: Glute kicks, high knees, grapevine, lunge and twist, hamstring scoops, soldier kicks, skipping jump
CONDITIONING PHASE:
- 20 minutes
- W/R ratio 1:5 (10 secs to 50 secs)
- 20 reps and 1 set
- 2 km
- 95-100% intensity
- ATP-PC system
COOL DOWN:
- static stretching: Hamstring, Quadriceps, Gastrocnemius, Groin, Gluteus Maximus stretches

Question 5

resistance training

Answer 5

CONDITIONS:
- good environmental conditions
- training was performed early
WARM UP:
- general phase: 10 mins, whole body on cardio/aerobic machine
- resistance band stretch: Shoulder Circle, Side Bends, Lung & Rotate, High Pull, Romanian Deadlift
CONDITIONING PHASE:
- 45 minutes
- high intensity 80-90% (load RM)
- 10 reps and 3 sets
- speed: eccentric phase (3 secs/slow)
- 2 mins rest
- exercises: leg press, chest press, sit-ups, bicep curl, seated row, lat pull down, squats w weights
COOL DOWN:
- 5 minute cool down on aerobic machine, to increase oxygen consumption (EPOC)
- static stretching: Hamstring, Quadriceps, Gastrocnemius, Groin, Gluteus Maximus, Tricep & Bicep stretches

Question 6

plyometrics training

Answer 6

CONDITIONS
- good environmental conditions
- training was performed early
WARM UP:
- general phase: 10 mins, whole body on cardio/aerobic machine
CONDITIONING PHASE:
- 1 hour
- high intensity
- 1 set, 6 reps, fast pace
- 1 minute recovery
- exercises: Partner Medicine Ball Slams, TRX Ski Jumps, Box Shuffle, Speed Ball, Resistance Band Kettlebell Swing (4kg), Box Jumps, Press Jacks (3 or 9kg), Bulgarian One Legged Jump Squat, Squat & Rope Slam, Partner Medicine Ball Sit-ups
COOL DOWN:
- Proprioceptive Neuromuscular Facilitation (PNF) Stretching: Hamstring, Deltoid, Quadriceps, Triceps, Adductor, Pectoral Stretch

Question 7

circuit training

Answer 7

CONDITIONS:
- good environmental conditions
- training was performed early
WARM UP:
- general phase: 10 minutes on cardio/aerobic machine (whole body warm up)
CONDITIONING PHASE:
- 25 mins
- 1 min activity, 30 secs rest
- high intensity
- circuit was performed 2 times
- exercises: Rower, Sit-ups, Bicep Curl, Tricep Dips, Upright Row, Dynamic Plank, Russian Twist with Medicine Ball, Skipping, Squat Jumps, Cross Trainer
COOL DOWN:
- Static Stretching (Hamstring, Quadriceps, Gastrocnemius, Groin, Gluteus Maximus stretches)
- Warm-down cardio work (5mins)

Question 8

flexibility training

Answer 8

CONDITIONS:
- good environmental conditions
- training was performed late
WARM UP:
- DYNAMIC FLEXIBILITY WARM UP:
Forward Leg Swings (left/right)
Side to Side Leg Swings (left/right)
Open and Close Gates (hip opener)
Lunge and Twist
Lateral Hip/Toe Dips
Cat-Cow Stretch
Plank Toe-Taps (left/right)
Arm Windmills (left/right)
CONDITIONING PHASE:
- DURATION: 15 minutes
- INTENSITY: Low intensity
FLEXIBILITY SESSIONS/EXERCISES:
Mountain Pose
Warrior Pose
Warrior 2 Pose
Extended Side Angle Pose
Standing Forward Bend
Reverse Warrior
Pyramid Pose (left/right)
Low Lunge
Downward Facing Dog
Tree Pose
COOLDOWN:
Static Stretching (Hamstring, Quadriceps, Gastrocnemius, Groin, Gluteus Maximus stretches)
Proprioceptive Neuromuscular Facilitation (PNF) Stretching (Hamstring, Deltoid, Quadriceps, Triceps, Adductor, Pectoral Stretch)