The sport and fitness unit offered in year nine focuses on the Components of Fitness and Training Principles. I see students twice a week for a Semester. The first term involves teacher lead sessions whilst the second term involves students leading sessions (I split class into smaller groups so its more manageable for students).
- Peer-led session (30%) – design a session relevant to a chosen sport with a focus on 1-2 components of fitness. They are more so assessed on their planning and content rather than ‘leadership skills’ or it actually works on the day
- Self-management skills (20%) – organization, time management, goal setting, commitment, initiative
- Interpersonal skills (20%) – cooperation, communication, respect of people and property
- Reflective journal (30%)l – fitness test results, goal setting and session reflections
Each teacher led session has one or two components of fitness as its focus, but isn’t necessarily ‘sport specific’ (ie. doesn’t involve sports skills). At the end of each session we discuss if/how the activities could be used for the sport students play (ie. increase/decrease running distance or add in equipment). Heres a couple examples of how we’ve ‘trained’ different components.
- Continual: Training that involves activity without rest. Is performed at a steady state and maintained for an extended time (ie. minimum 20mins to see benefits). Heart rate used as indication of intensity – typically aiming to maintain a HR of 70-80% of your HR max)
- Interval: involve short bursts of intense activity interspersed with lighter activity or rest periods. Intervals are excellent for building speed-endurance for sports where intense activity is separated by brief recovery periods, such as soccer, basketball, and rugby.
- Tempo: Requires the athlete to maintain a specific pace that is just outside their comfort zone. Aim for a song that has 150-180bpm.
- Fartlek: means “speed play” in Swedish, blends steady-state running with interval training. The variation in speed and intensity stresses both the aerobic and anaerobic systems. It differs from traditional interval training in that it is unstructured; intensity and/or speed varies, at the athlete’s will.
- Circuit: The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.
- HiiT: High Intensity Interval Training. It involves a set number of exercises (usually 12), each of which are performed in rapid succession for 30 seconds, with a minimal rest period between of no more than 10 seconds. Throughout the entire process exercisers should be working to at least 80 per cent of full capacity. It is not comfortable and can be risky if exercises are not performed correctly!! It is advised that HiiT follow a certain order to allow opposing muscle groups to alternate between resting and working at subsequent exercise stations. For example, a push-up (upper body) station would be followed later by a squat (lower body) station.