3000m Running Program Assignment For P.E.
Submitted by freefortermpapers on 06/24/2008 03:00 PM
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3000m Running Program Assignment For P.E.
PE ASSINGMENTÂ…
WORD DEFFINITION
ProgressiveOverload Is to improve and to get better in steps while the intensity is increasing.
Specificity Is the process of replicating the characteristics of physical activity in training to ensure it benefits performance.
DiminishingReturns As an individual's fitness level increases, the rate of improvement lessens.
Variation Is about providing different activities, formats and drills in training while still addressing the aims of the training program.
ContinuousTraining Is staying at a constant intensity (e.g. 80%) throughout a training program.
Fartlek Also known as speed play, Fartlek trainings works both anaerobic and aerobic systems. It involves changes of an activity's intensity though different actions/adjustments to the training environment.
IntervalTraining Consists of intervals of work followed by intervals of rest or recovery. The length and time of the work interval determines which energy system and fitness components are predominantly trained.
Long SlowDistance Is over a short distance (e.g. 2km), that the intensity is around 50-75%.
SpeedTraining This is mainly consisted of anaerobic power of an intensity of around 70-85%.
Circuit Comprises working at a number of activity stations in sequence. 5-15 stations that relies on specific components of fitness from the selected activity: fixed load, fixed time and individual load.
week 1
Day Purpose Warm-Up Reps Interval Intensity Recovery Comment
Sun Aerobic Conditioning(Longest run of the week) Light Stretching N/A 45-60 min.(Add 5 min. every week until you reach 80 min.) 60-65% MHR (very easy pace) 6-8 striders;Light Stretching Very easy, "conversational pace." Run during coolest time of day and drink lots of fluids.
Mon Recovery Run;Strength Conditioning Day N/A N/A 30-40 min. 60% MHR (very easy pace) 8-10...
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