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what are the 7 lifestyle factors

sedentary-10,000 steps
exercise-5 30 minutes of exercise a day
diet- 5 a day and balanced
smoking- not allowed
alcohol-14 units a week
stress not allowed
sleep- 8 hours a day

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what are the 4 health screening factors

BMI-18-24 normal
waist to hip ratio-0.9 or less for men
resting heart rate
blood pressure 120/80 is the highest normal blood pressure

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what are the main barriers

stress
sleep
smoking or alcohol

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what should you prescribe for stress

meditation, mindfulness, schedule/timetable-competition or stressing about the marathon

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what should you prescribe for sleep

routine/no screentime 2 hours before bed- barriers could be training in the evening or early morning

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what should you prescribe for smoking

Smoking nicotine replacement therapy- barriers would be stress as it’s a way of relieving stress

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what should you prescribe for alcohol

non-alcoholic drinks

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male RDA for diet

Male 2,500 RDA-10% increase 2,750- 10% decrease-2,250

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carbohydrates

45 to 70% of your diet should come from carbohydrates.
To be an athlete, you need to be on the higher end.
It comes from Potatoes and oats for long-distance runner he will need more complex carbohydrates like oats and grains
Carbo-loading- to consume a

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protein

muscle growth
Eggs, meat and pulses
2g per KG

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fat

Provides energy slowly
helps absorb vitamins
20% of calorie intake
It comes from Oils And oily fish

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micronutrients

Vitamin A-working against infections-green veg 0.7MG a day
Vitamin B-energy release-eggs, wholegrains-1mg a day

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minerals

• Calcium-bone growth-milk-700mg a day
• Iron helps blood cell carry oxygen-meats beans-need 8.7mg a day

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water

athlete will need to drink more
RDA is 2-2.5L a day athlete would need to drink 3L+

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question 4 structure

Define how this will help their everyday life or performance
List how you can train this
Sets and reps of the type of training
Equipment needed
Discount another method of training

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CV endurance

Improvement in cardio vascular health
Continuous training at 60% of MHR (220-age)-main training method
Fartlek- 1 minute sprint 1 minute jog and one minute walk for 30 minutes- can do to increase variety
Continuous-run at 60% HR for 5 miles short run- lo

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muscular endurance

Improves everyday activities such as carrying the shopping
Improved through circuit training- cheap/little equipment/ add variety
8 exercises 2 sets 45 seconds on 25-seconds off
Core focused to help stability

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flexibility

Static stretching- hold a single position for period, up to about 45 seconds.
Dynamic stretching- controlled movements that prepare your muscles, ligaments and other soft tissues for performance and safety, he will needs to prepare his muscles for running

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question 5 structure

Make table
Morning/lunch/afternoon
Block out chunks of time they can’t take part in
Lists training/ durations/ intensity/ sets and reps
Block out the middle of the day because of school
Gradually progress through the weeks
Add continuous, fartlek, circu

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question 6 structure

aims and objectives
SMARTER
SPORT
periodisation

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aims and objectives

what are their aims and objectives- to run a marathon

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SMARTER

Specific-is it appropriate for Anton
Measurable-can you measure progression Achievable/Realistic-can he achieves this goal
Time-6 weeks
Exciting-variety
Recorded- the process has to be written down

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SPORT

Specificity- is it specific?
Progressive Overload -Frequency Intensity Time Type
Reversibility- progress lost when an athlete stops training.
Threshold of training-intensity

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periodisation

Microcycle-week-to week basis
Mesocycle-monthly progress
Macrocycle-year-his marathon will be included with this

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