Name:

Sport Performance Soccer 15 Training Principles

Specific Learner Outcomes:
1. 2. 3. 4. 5. 6. 7. Aerobic Training Strength Training Flexibility Training Agility Training Power Training Speed Training Sport Specificity of Training

Aerobic Training Assignment Refer to internet websites as a resource. 1. Explain the 2 most common methods to take your pulse and their effectiveness. Method Procedure & Effectiveness

2. Take the formula for finding your target heart rate zone and put in your personal numbers to find your target heart rate zone. 220 age = age predicted maximum heart rate Lower limit = 60% X age predicted maximum heart rate Upper limit = 90% X age predicted maximum heart rate

Divide the numbers by 6 to get a 10s pulse. This is the standard to refer to. Age predicted maximum heart rate: Lower limit: Upper limit: 3. Explain frequency, intensity, and time as they relate to aerobic training. Frequency

Intensity

Time

Strength Training Assignment Refer to Exercise Science and internet websites as a resource. 1. Select one exercise for each of the following muscles. Name and describe the exercises (use a machine or free weights, etc.) Biceps: Latissimus Dorsi: Quadriceps: Rectus Abdominus: Triceps: Pectoralis Major: Glutes Maximus: Gastrocnemius: Deltoid: 2. The most common form of resistance training is weightlifting where the weight provides resistance to the muscles, in which in turn move the weight. Research the order in which the exercises should be done moving from the largest muscle group to the smallest ones. Prepare the above exercises in a weight training order moving from the largest to the smallest muscle group.

3. Strength training with the use of stability balls and BOSU ball has increased over the past several years. Explain 2 different exercises that can be done with stability ball and 2 different exercises that can be done with BOSU ball. Muscle Stability Ball Exercise

Muscle

BOSU Ball Exercise

Flexibility Training Assignment

Refer to Exercise Science and internet websites as a resource. 1. Explain the 3 types of training techniques for flexibility and give an example for each. Static:

Dynamic:

Passive/Active:

2. It is important to prepare the muscles for strenuous activity through a warm-up session. It is also important to do a cool-down session following a work-out to dissipate lactic acid buildup. Prepare 6 stretches to perform for a warm-up session and 3 stretches to perform for a cool-down session. Include the name of the stretch and the muscle that it works. Warm-up (6 stretches) Muscle

Cool-down (3 stretches)

Muscle

Agility Training Assignment Refer to Exercise Science and internet websites as a resource. 1. You are a trainer, and you have a football player that is in grade 11 and he wants to play on the Senior Football Team. He wants to increase his ability to move quickly on the field. Explain 3 different drills that he could practice to increase his agility. Include a diagram is necessary. Drill Description

2. You have described 3 drills for agility, now you want to increase his balance and coordination. List 3 additional drills to increase his balance and coordination. Drill Description

Power Training Assignment Refer to Exercise Science and internet websites as a resource. 1. Certain sports require specific strength in certain muscles. Explain a sport that requires power of a certain muscle group. Give two training exercises that could be used to increase the strength of that athlete. Sport: Position:

Name:

Sport Performance Soccer 25 Training Principles

Specific Learner Outcomes:
1. 2. 3. 4. 5. 6. 7. Aerobic Training Strength Training Flexibility Training Agility Training Power Training Speed Training Sport Specificity of Training

Aerobic Training Assignment Refer to the following website and previous written material to answer the following questions. Visit http://www.heartzones.com Click on About Heart Zones from the top menu / tab bar Scroll down the page and click on About the Heart Zones Training System Read the page About the Heart Zones Training System and answer the questions below. 1. Explain what is meant by a cardiac training range.

2. Fill in the blank. Fill in which heart zone is being described below. Description The prime zone for physical training. Maximum calorie burn with carbohydrate fuel. Source of fuel is primarily fat stores. Too much time in this zone can lead to injury. Heart Zone

4. Take the formula for finding your target heart rate zone and put in your personal numbers to find your target heart rate zone. 220 age = age predicted maximum heart rate Lower limit = 60% X age predicted maximum heart rate Upper limit = 90% X age predicted maximum heart rate

Divide the numbers by 6 to get a 10s pulse. This is the standard to refer to. Age predicted maximum heart rate: Lower limit:

Upper limit: Strength Training Assignment Refer to the resource Exercise Science and internet websites. 1. Choose one type of skill for a sport and match three specific weight training exercises that could be used to develop the muscles necessary for improvement in the skill. Sport: Muscle Specific Skill: Exercise

Describe why you chose the each weight training exercise.

2. Compound: An exercise that involves two or more joints. The leg press is a compound exercise. Compound exercises build the basic strength that is needed to perform everyday pushing, pulling, and lifting activities. Isolation exercises are useful for rounding out a routine, by directly exercising muscle groups that cannot be fully exercised in the compound exercises. Choose 2 compound exercises and explain the importance in everyday movement. Muscle Exercise

There importance in everyday movement.

Flexibility Assignment Refer to the websites listed on the previous page. 1. The benefits of increasing flexibility include:

a. are: i. ii. iii. iv. v.

Five guidelines to remember when you want to increase overall flexibility

2. List the seven types of stretching and give a summary of each type of stretching. Stretch Summary

Agility Training Assignment Refer to the websites listed on the previous page. 1. List and explain the three properties that are required to cross-train for proprioceptive adaptation.

2. Give one drill to help develop each of the following: Skill Change of direction Drill

Balance training

Explosive movements

Start and stop acceleration

Power Training Assignment Refer to the websites listed on the previous page. 1. From the website listed on the previous page, choose 5 power training exercises and describe each of them. When choosing the exercises, apply them to a specific sport and how they could enhance the skills in the sport. Exercise Description

Specific sport application:

Specific sport application:

Specific sport application:

Specific sport application:

Specific sport application:

Speed Training Assignment Refer to the websites listed on the previous page. 1. Refer to the website listed on the previous page on conditioning for throwing. Explain 3 ways to warm-up the arm for throwing activities.

2. Refer to the website listed on the previous page on sprinting. Explain the 3 phases of sprinting by doing a brief summary for each phase. Phase of Sprinting Summary of Sprinting Phase

Endurance Training Assignment Refer to the websites listed on the previous page. 1. Refer to the website listed on the previous page on principles of muscular endurance. Explain the principle of overload, progression, specificity in muscular endurance. Principle Principle of overload Description

Principle of progression

Principle of specificity

2. Refer to the website listed on the previous page on running efficiency. Find the definition for run cadence and explain what it means. Run Cadence:

Sport Specificity of Training Assignment Refer to the resource Exercise Science and internet websites. 1. Choose a sport and research some of the physical skills that are necessary to excel in the sport. Sport Selected Physical Skills

a. sport. Strengths

List some of your strengths and weaknesses in the skills specific to the

Weaknesses

b.

Develop a list of exercises that could be used in a training program to

improve on some of your weaknesses and continue to build on your strengths. Include at least 3 exercises from each of the following categories: Aerobic Training

Strength Training

Flexibility Training

Agility Training

Power Training

Speed Training

Endurance Training

Name:

Sport Performance Soccer 35 Training Principles

Specific Learner Outcomes:
1. 2. 3. 4. 5. 6. 7. Aerobic Training Strength Training Flexibility Training Agility Training Power Training Speed Training Sport Specificity of Training

Strength Training Assignment