Keeping it Natural

I am currently studying for my exercise science exam, and I felt like sharing a bit of my notes that I think would be really helpful for anyone trying to learn a new sport, dance move…and everything else.

Stages of learning model

Cognitive: come to a basic understanding of the skill, learners at this stage may commit large errors that they may or may not be aware of, learners need specific instruction on how to improve

Associative: refining skill that was attempted in the cognitive stage. learners go beyond the basic mechanics of the skill and develop an awareness of the mistakes they are making

Autonomous: skills become almost automatic, learner will not spend as much time thinking about the fundamentals of their activity. Learner begins concentrating on certain specialized and highly refined aspects of the skill

Factors Effecting Skill Development:

1. Fatigue
2. Nervousness
3. Weather
4. Distractions

Seven reasons for error:

1. Incorrect understanding of movement
2. Poor physical abilities
3. Poor coordination of movement
4. Incorrect application of power
5. Lack of concentration
6. Inappropriate equipment
7. External factors

5 Steps to good learning (building blocks of teaching and learning)

1. Readying: preparatory stage of emotional and mental state
2. Imaging: develop picture of how to execute
3. Focusing: Block out all internal and external distraction
4. Executing: attempting desired skill
5. Evaluating: assess the aspect of the skill (preformed badly or well?

This is actually a project I have to submit soon. I am currently in a grade 12 exercise science course and as a part of an evaluation I have to create a training program for a novice runner wishing to run in a marathon in the next four months.For anyone wishing to do the same, or just curious about how a workout plan looks like, click on the link below.  (Click —->Calendar)

Ps: I might actually try this out. New year’s resolution? Maybe.

Injury Prevention  

On the days where the weather is to cold, the runner will train indoors on treadmill or an open track. On the days which the runner can workout outside, the runner should wear many thin layers of clothing to allow freedom of movement as well as prevent cold stress. The runner should also wear gloves and a hat to prevent frost bit. The runner should also take the necessary steps to prevent Patella-femoral syndrome. The runner should change their running path, either by changing the direction that they are running in or deviate for the usual path they take. This will be helpful because the runner may not be aware of the uneven track and by changing the path, the injury will be less likely to occur. As to the prevention of shin splits, the runner should take two days off every week. All these steps must be put into action to prevent injury and improve performance for the upcoming marathon.

Project: Planning For A Long Distance Runner - In the month of January

Training Conditions and Equipment

The conditions that the anticipating runner will face is the cold weather in January. Training sessions should include outdoor and indoor activities. Training will take place three to five times a week, of which will mainly consist of low intensity aerobic workouts for a long duration of time, including a few high intensity-short duration workouts. Each workout will last for an average of half an hour to two hours long. The equipment that the runner will use indoors are all the regular equipment and facilities found in a gym. Outdoor equipment include wearing synthetic fibre for extra warmth. Regular pieces of equipment include; comfortable light weight clothing, water bottle, iPod, timer or watch, and proper footwear.

Chosen Workouts

There should be good variety of planned workouts so that the anticipating runner can be entertained and enjoy the occasional changes in training. For the purpose of overload, the runner should continually add two to three km once a week when they go out for a run. For the purpose of progression, the runner will follow this routine for the following months until the day of the marathon. As to prevent reversibility, the runner should continue to do similar workouts following the marathon as to prevent lose of muscle mass.

In the month of January, a novice runner with barely any experience wishing to take on the challenge of running in a marathon should run a few km three to five times a week. The runner should start with a light 2 km run and continue improving in the following weeks to come. Every week includes a light run, one to two weight training workouts, two rest days, one cross training day, two normal running days, one interval training workout and one day with an added challenge of running an extra km. For the purpose of concurrent training the runner will have a weight training workout every week. This is because research as shown that training endurance athletes to train multiple energy systems by performing different types of activities is beneficial to the athlete. The runner should also complete an interval training workout at least once a week as it allows the body to become accustomed to lactic acid build up as well as anaerobic loads. The purpose of having cross-training workouts is to include different activities ranging from high to low impact for the runner to enjoy and benefit from. For example, yoga is relaxing to many active individuals and swimming is easy on the joints. This allows the runner to relax while still working out. All of the mentioned training principles are implemented in the workout program, this program should begin five months prior to the actual date of the marathon.