Participate in Conditioning

for Australian Football

Edmodo code
5gjm8q
A weebly website is also in the process of

being constructed

Theoretical Elements
Basic Energy Systems & Requirements
Muscle Groups
Fitness Tests
Conditioning Regimes/ Techniques/ Principles/Equipment
Fitness Components
Relevant Legislation
Inappropriate Conditioning programs

IMPORTANT. YOU WILL NEED TO HAVE AN A4 DISPLAY

FOLDER AS WELL FOR THIS COURSE. FOR RELEVANT
ASSESSMENTS & CERTIFICATES. EDMODO CODE IS yxg3ea.

Practical Elements
Complete 2 sets of tests. Pre & post tests.
As part of a group run, participate and record

participants scores.
Produce these results in a formalised
document
Participate in a range of AFL skill drills and
conditioning activities.
Run selected Skill drills & conditioning
activities.

Watch Draft Combine

Videos
Day 1

http://
www.youtube.com/watch?v=TLYW2bDT4Tc
Day 2
http://www.youtube.com/watch?v=7llJUkq-bcs
Day 3
http://
www.youtube.com/watch?v=bxIQOAg2DXc
Day 4
http://www.youtube.com/watch?v=0h-olY09IgQ

Groups
Group 1

Group 2

1. Gabby

1. Emma, Ollie

2. Jesse

2. Jayden

3. Jack

3. Joe

4. Johnny

4. Jordy

5. Ryan

5. Cody

6. Brad

6. Brannon

7. Shaun

7. Jacob

8. Liam

8. Corey

9.

9.

10. Trav

10. Nathan

11.

11.

12.

12.

Create a table for your

results
Test
Beep test

3km

Illonois

Vertical Jump

Running V/Jump

20m sprint

Repeat sprint

Sit & Reach

Kicking efficiency

Result 1

Result 2

Result 3

Overall

How the testing will

work.
Both groups will get a briefing about the

testing from Mr Miller, as well a Handout

outlining how each test is to be set up and
run.
Each group will facilitate the test and
participate in the testing.
The groups will record their partners results.
These results will need to be transferred into
a digital copy.

Kooweerup Secondary College

AFL Combine
http://bigpondvideo.com/AFL/499020

Fitness Components
WHAT IS FITNESS?
Fitness incorporates many different aspects called
components. The following list describes these fitness
components. Also listed are the types of activities closely
linked to the component and fitness tests used to assess
them.
Different athletes can be fit in different ways. That is, a
rower possesses excellent muscular power, local muscular
endurance and aerobic power. A weight lifter has
outstanding muscular strength and power. Both however
are fit in their own way.

Fitness Components
Who is fitter?
1. Bolt
http://www.youtube.com/watch?v=By1JQFxfLMM
2. Zielenski
http://www.youtube.com/watch?v=rD3mgesXpCQ
3.Raisman
http://www.youtube.com/watch?v=nznDUHj_h14
4. NFL
http://www.youtube.com/watch?v=zxqftpqALz8
5. Hawaii Iron Man
http://www.youtube.com/watch?v=D5ECbB9rWf0
6. Amateur Athletes
http://www.youtube.com/watch?v=vkh2LTSyF9w
7. AFL Footballers
http://www.youtube.com/watch?v=SXapmPH3a30

Fitness Components
Are as follows:
1. Aerobic power
2. Anaerobic power
3. Speed
4. Flexibility
5. Muscular strength
6. Muscular power
7. Agility
8. Local muscular endurance
9. Balance
10. Reaction time

Activity Time
Physical Fitness Handout
Answer all questions in full sentences and

write out questions & tasks.

Remember Fitness Test Data in Excel is due on

the 26/2/2014.

Fitness Tests
In our instance it would is necessary to conduct a fitness
analysis of a particular sport, i.e. AFL.

1. What fitness tests do we usually perform within HPE

classes? There are 7 + weight & height. Draw a table that
identifies the test and the major component it is testing.
2. Looking at AFL as a sport
(a) List the fitness components that are important (identify
5), and provide an example or explanation of why they are
important in AFL.
3. How do you think someone could use the results obtained

from the fitness tests?

Fitness Components
Videos
Using the Flip Cameras provide an explanation and
demonstration of 3 fitness components that are relevant
within AFL Gameplay. Your video should have the EDI model.
Feel free to be creative, however Videos must be
instructional.
1. Explanation- Instructor explains component in AFL. No
more than 3 key points.
2. Demonstration- Provides a demonstration of component
in gameplay.
3. Imitation- Group to practice through a drill or exercise.
4. Provide a written copy of what each group member has
done. Write an equipment list & outline the 3
components.

Videos
Group 1
..\Students work\Group 1\Group 1 video.wlmp
Group 2

..\Students work\Group 2\Group 2.wlmp

Group 3
..\Students work\Group 3\Group 3.wlmpf

Fitness Tests
Multi stage fitness test question.
Multi-stage Fitness Test
Using your notebooks you are to answer the following questions based around the Multi-stage
Fitness Test that we completed 2 weeks ago. Remember to answer in full sentences and that your
are required to write out all questions.
Question 1
What are 3 other names used to describe the Multi-stage Fitness Test
Question 2
What is the Multi-stage Fitness Test actually testing?
Question 3
Who was the test created by and in what year?
Question 4
At what speed does the test start at and how much does it increase each level?
Question 5
What is the minimum requirement on the Multi-stage Fitness Test for some to the join
the Metropolitan Fire Brigade (MFB)?
Question 6
How many cumulative shuttles, how much distance was covered and how much time
elapsed; if an individual scores 11.0 on the Multi-stage Fitness Test

Muscle Groups
600 muscles in the body
Voluntary muscles you can control
Involuntary muscles- automated
3 types of muscle- Skeletal, Smooth & Cardiac
3 types of connective tissue- Cartilage ( smooth elastic

tissue found in various forms in body), Tendons (attach

muscle to bone), Ligaments (connect bone to bone)
Provide body with a variety of movements and types of
contractions
Using Netbooks. Complete Table using muscles identified
in the muscle diagram.
Complete Muscle Diagram. Using Netbooks.
Muscle

Anterior/
Posterior

Location

1 Action

Muscle Groups in actions

Create a list of the muscles that make up your bodies core m

uscles.
http://www.youtube.com/watch?v=bT_8p6lBCMY
Using devices. Define kinesthesis & Proprioception. How is
this relevant to muscles and skills?
Get students to use flip cameras to demonstrate 3 skills that
use different muscle groups in AFL. Make them relevant,
instructional and humorous. Use the EDICT Model.
Explain- Which muscles/ groups are used in skill.
Demonstrate- The skill and the muscle groups involve.
Imitate- Group to practice.
Coach- How to do the skill using correct muscle groups.
Train- Exercise or game to train this skill and muscle group.

Kicking Videos
..\Students work\Group 1\2nd video\

Kicking.wlmp
..\Students work\Group 2\Kicking.wlmp
..\Students work\Group 3\Kicking.wlmp

Final Skill Videos

Group 1
Group 2
Group 3

Energy Systems
3 major Energy systems that operate at

anyone time. These systems are the

Phosphate Energy system, Anaerobic
Glycolysis System & Aerobic Energy system.
The contribution of each varies depending
upon the intensity and duration of activity.
Read Handout on Energy Systems

The role of Adenosine

triphosphate (ATP)
Found in small amounts in all muscles
Provides energy that allows muscular effort.

E.g. blinking of an eye, weight training or

running.
ATP is an adenosine molecule with three
phosphate molecules attached.
ATP

ADENOSINE

SOURCES OF ATP
ATP can be created from:
Carbohydrate (CHO)
Fat
Protein

CARBOHYDRATE (CHO)
When CHO is digested, it is broken down to

glucose to be transported in the blood to the

muscles and liver.
Within the muscles and liver, glucose is
broken down and stored as glycogen.
Glycogen can then be used by the energy
systems - anaerobic glycolysis (w/o O 2) and
aerobic (with O2), to help resynthesize ATP for
muscle contraction.

FAT
Fats are broken down to free fatty acids to be

transported in the blood to the muscles.

Within the muscles, free fatty acids are broken down
and stored as triglycerides.
These triglycerides can be used only by the aerobic
energy system as they require large amounts of O 2 to
be broken down and used.
During a long team game/marathon, fat (as either
triglycerides or free fatty acids) usually contributes to
ATP production to meet sub-maximal energy demands.
During rest conditions, fat produces the majority of the
required ATP.

PROTEIN

Protein only minimally contributes to ATP

production.
In extreme conditions (starvation/ultra
triathlon/ultra marathon events) when the
body has severely depleted its supplies of
CHO and fat, protein can become a viable
source of ATP.

The bodys storage of food fuel

FOOD FUEL

STORED AS

SITE

CHO

Glucose
Glycogen
Adipose tissue
(storage of excess
CHO)

Blood
Muscle and liver
Around the body

FAT

Free fatty acids

Triglycerides
Adipose tissue

Blood
Muscle
Around the body

PROTEIN

Muscle
Amino acids

Skeletal muscle
Body fluids

Draw figure 3.12

Phosphate Energy System/ ATP-CP

1. Provide an 3 examples of a movement within

2.
3.
4.
5.

AFL that would use this energy system as the

predominant energy system?
Why do these movements use this energy
system as the major source of energy?
What intensity level is required to perform these
movements?
What is the time length when this system
produces the majority of energy?
How long does it take for this system to
replenish? Can anything speed this up?

Anaerobic Glycolysis System/ Lactic

Acid System
1. Provide 3 examples of a movements or

2.
3.
4.
5.

situations within AFL that would use this energy

system as the predominant energy system?
Why do these movement use this energy
system?
What intensity level is required to perform these
movements?
What is the time length when this system
produces the majority of energy?
How long does it take for this system to
replenish? Can anything speed this up?

Aerobic Energy System/ Oxidative

System
1. Provide 2 examples of a movement or situations

2.
3.
4.
5.

within AFL that would use this energy system as

the predominant energy system?
Why do these movement use this energy system
primarily for energy?
What intensity level is required to perform these
movements?
What is the time length when this system
produces the majority of energy?
How long does it take for this system to
replenish? Can anything speed this up?

Goal Setting

To have some focus within your life you need to have goals. Without goals
you tend to meander through years and may not accomplish anything of
meaning. These goals need to be realistic yet challenging. If they are too
easy you will lack the drive to fulfil them, and if they are too hard, you will
never reach them.

Short term goal = weeks.

Medium term goal = months.
Long term goal = years.

Think carefully about what you want to do in the future and give your goals.
It would be good to include some fitness goals. List them in a table in your
WORKBOOK.
Goals
work
or fitness related
PERIOD
OFcan be sport, school,
YOUR
GOALS
TIME
SHORT
TERM

MEDIUM
TERM

LONG TERM

Conditioning Principles

To help ensure any training program will be effective, it needs

to follow certain guidelines called training or conditioning

principles.
There are a number of training or condition principals, but the
ones we will focus on are.:
Specificity
Progressive Overload
Intensity
Frequency
Variety
SPIF V

Specificity
Specificity You get what you train for.

Your training should develop the fitness

components and energy system(s) that the
activity involves. e.g. Regular jogging will
improve aerobic power but not upper body
strength.
What are some training methods that could

be used for AFL in regards to specificity?

Progressive Overload
Progressive Overload Your body will adapt

to a certain level of physical activity/training.

To improve the body must be placed under
gradual increases in effort to improve. These
increases should be no more than 10%. e.g. If
you run 3km in 10 minutes, then any increase
should be less than 300m within that same
time. In a weight program if you were lifting
40kg in a particular exercise, then the next
weight should be no more than 44kg.

Intensity
Intensity Is how hard you train and is

usually indicated by your heart rate.

However, two hard sessions and one easy
session are usually adequate.

Frequency
Frequency You must train a minimum

number of times for an improvement to occur.

Three to four times per week is usually the
ideal number.

Variety
Variety Do different things and in different

ways to maintain interest in the program. e.g.

take different routes on your bike ride, train
with friends, etc.

AFL Training Session

Construct and run an AFL lesson with your groups.
You will need to construct and use a lesson/ session plan and template. Available on EDMODO.
You will need to submit this lesson plan and have allocated members of your group to each section

of lesson i.e. Warm-up, Cool down, Skill (EDICT), Fitness Test & Modified game.
Your session will need to have a learning focus. Your focus lesson focus must include a warm- up/

cool down, skills, fitness component and relevant fitness test, identify muscle groups &
conditioning principles.
Get together and brain storm about how you think your lesson should run.
Your session should aim to be a period long.
This is a practical assessment.
Try and make your lesson fun, instructional & applicable to AFL and the things we have done.
You will have a double today to practice with your groups presentation being in the coming weeks.

If group members are absent they will need to be allocated aspects of the lesson. However if
people are away your group will still be expected to present & absent members will be required to
make up presentation.

Lesson Plan

Conditioning Methods
The form of training used are called Training Methods. In brief these are:
Continuous training As the name suggests, the activity is performed without

a break. Improves aerobic power and local muscular endurance.

Interval training Periods (or intervals) of work alternate with intervals of
recovery. Can improve aerobic power, anaerobic power or local muscular
endurance.
Circuit training A series of activities are performed one after each other. Can
improve most of the fitness components.
Resistance (or weight) training Use weights or your body to make the
muscles work. Can improve muscular strength, power or local muscular
endurance.
Flexibility Using stretching to improve joint and muscle range of movement.
Fartlek Involves short bursts of speed interspersed in a continuous training
session. Improves aerobic power, aerobic power and local muscular endurance.
Plyometrics Involves the placement of muscles in a stretched position
followed by an explosive movement. Improves muscular power

Create a Conditioning
Program

Is it a specific sport (AFL) or your general fitness you wish to improve?

List all the fitness components that are important?
What fitness tests are appropriate to assess your fitness attributes of those fitness components?
Name which training method(s) would be most useful for you to improve your fitness?
Imagine that you have just been employed by an AFL club to write them a weekly training program.
Please create a 1 week training program that includes a morning (am) & an afternoon (pm) session.
You need to have a mixture of training sessions from skills, match play, running & weights. You will
need to identify how long these sessions last, what time they start the day they run, the
components/ muscle groups your focusing on principles of training used and training methods used.
Also include frequency & Intensity (how often& how hard you train).
Explain what activities you could perform during a training session. Give a detailed explanation of
what you could do.
Name and then explain how you would apply the training principles to your program.
Create a table outlining your program. Including Day, time, type of training (method), principle of
training, fitness components, Muscle groups being worked, Activity description, Frequency of training
(How many times a week for running or resistance training etc) & Intensity (How hard you train).
Look online for some ideas.

Post completed program on EDMODO.

Day
Time of table.
Compo Prin

Possible example

am/ pm nent

Mth

Activiti
es

Freq/
Intensi
ty