Activity Skill/Technique Work to Rest Ratio Actual Work to Rest Ratio 100m Sprint 30m Sprint 1:5 6s : 30s Gymnastics Handstand 1:3 6s : 18s Basketball Set Shot 1:1 3s : 3s Cardio Respiratory Endurance Initial Session Week 1 Session 1 Method of Training Continuous Training Duration 20 minutes Intensity 65% Max Heart Rate Target To run more than 3.5km in 20 minutes Describe your session Warm up – Gentle Jog around pitches for 5 minutes. Dynamic Stretching over 5m e.g. High Knees Main Session – 20min Jog around a 400m track at 65% Maximum Heart Rate Distance Achieved – 4km (4000m) Monitored Heart Rate to ensure I was working at the correct intensity Cool Down – Gentle jog to Walk for 5 minutes. Static Stretching of main muscle groups e.g. hamstrings How did you feel at the end of your session Comment Week 1 Session 1 Method of Training Fartlek Training Duration 20 minutes Intensity 65%-85% Max Heart Rate Target To run more than 4.5km Describe your session Warm up – Gentle Jog around pitches for 5 minutes. Dynamic Stretching over 5m e.g. High Knees Main Session – 20min Fartlek Session around Rugby Pitch
Activity Skill/Technique Work to Rest Ratio Actual Work to Rest Ratio 100m Sprint 30m Sprint 1:5 6s : 30s Gymnastics Handstand 1:3 6s : 18s Basketball Set Shot 1:1 3s : 3s Cardio Respiratory Endurance Initial Session Week 1 Session 1 Method of Training Continuous Training Duration 20 minutes Intensity 65% Max Heart Rate Target To run more than 3.5km in 20 minutes Describe your session Warm up – Gentle Jog around pitches for 5 minutes. Dynamic Stretching over 5m e.g. High Knees Main Session – 20min Jog around a 400m track at 65% Maximum Heart Rate Distance Achieved – 4km (4000m) Monitored Heart Rate to ensure I was working at the correct intensity Cool Down – Gentle jog to Walk for 5 minutes. Static Stretching of main muscle groups e.g. hamstrings How did you feel at the end of your session Comment Week 1 Session 1 Method of Training Fartlek Training Duration 20 minutes Intensity 65%-85% Max Heart Rate Target To run more than 4.5km Describe your session Warm up – Gentle Jog around pitches for 5 minutes. Dynamic Stretching over 5m e.g. High Knees Main Session – 20min Fartlek Session around Rugby Pitch
Fitness%20Information%20N4.5%20To%20Print.docx