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· Flexibility is the interaction between the body’s skeletal and muscular systems to allow a full and unimpeded range of joint movement

Flexibility would be the most important fitness component in Gymnastics because it would help you to do all the required movements in Gymnastics. E.g. Spilts, back arch, round offs, cartwheels, step kicks etc.

Flexibility would enable you to do a wider variety of kicks, quicker, and with ease. Without efficient flexibility, moves become limited and reduce performance on apparatuses.

· Is the ability to remain in a state of equilibrium while performing a desired task.

· Dynamic balance – involves keeping the body’s balance under control while moving.

· Static balance – involves keeping the body’s balance under control while not moving.

Balance is essential in Gymnastics as it is used in nearly all areas. It is especially used in beam, where u need to balance yourself while doing a range of artistical movements. It allows you to do a wider and more complex range of movement. Without balance, moves become difficult and very limited

· Co-ordination is the ability to link together a series of muscular movements into a flowing, well controlled movement pattern with appropriate timing and accuracy.

Co-ordination would help you to choreograph and perform complex floor, beam, bars and vault routines. Basic gymnastic movements would also require coordination. Without Co-ordination, basically no moves can be achieved and the difficulty of movements increases.

· Is the ability of the muscles to exert a single maximal force, to overcome resistance.

· The resistance may be a body part, the weight of the whole body, or an item external to the body.

Muscular strength would help improve your perform on all apparatuses because it is a fitness component that allows all the movements in gymnastics to become entertaining and a lot easier to do.

· Is the ability of a muscle or muscle groups to sustain or repeat a force over a period of time.

Local Muscular Endurance is essential in gymnastics especially on uneven bars and vault, when spurs of energy is released during performances. Without local muscular endurance, movement’s difficulty increases, along with muscle strain.

Progressive overload is essential if you wish to improve in any sport or physical activity. The body will only improve by gradually increasing the load that the body is working against which could be the amount of time, distance or number of repetitions. However, incorrect use of this technique may result in injury or collapse of the body, if the workload is too great to be handled. In the weekly training program the principle of progressive overload has been applied over 6 weeks. Progressive overload has been gradually increased to reduce the risk of injury.

As the training program focuses on Agility, sufficient speed work and flexible and balanced movement must be attained. This could be done by slowly increasing the repetitions done in each training session and range of motion could also be altered to allow more variation in the training done. As for the muscle development, the amount of resistance could be slowly increased every session to develop specific muscle groups. To increase flexibility, the individual should know his/her own limits and slowly increase tension, fitting their physical capacity.

Part D

Session 1

Phase	Training Method & Activity Description	Fitness Components		Time
Warm Up	Jog 1 km at 40~50% of max	5min	Aerobic Capacity	5 mins
Stretching	Neck Mobility - Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder. Shoulder Circles - Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action. Repeat with the other shoulder Arm Swings - Overhead/Down and back - Swing both arms continuously to an overhead position and then forward, down, and backwards. Lower back stretch – Sit on the floor with one leg straight and the other placed across it. Support your body with the arm opposite the straight leg and use the elbow of the other arm to push against the outside of the bent leg Ankle stretch – Sit on the floor, knees bent and the soles of your feet pressed together. Keeping your soles touching, push your knees upward to stretch the outer area of the ankle. Hold the stretch, rest and then repeat. Quadriceps stretch – Stand on one leg. Bend the other leg up behind you and grab it with your hand. Hold and repeat stretch for the other leg. Groin Muscles – Side splits used to increase flexibility of inner groin muscles. Back should remain up right and backside slightly protruding to produce maximum tension without injury Lower Groin Muscles – Front splits used to increase flexibility of lower groin muscles. Heels should be stable on the ground and to create tension, back leg should be pushed backwards to prevent knee and ankle injuries	5 repetitions 5 repetitions 5 repetitions 5 repetitions 5 repetitions 5 repetitions Hold for 30 secs Hold For 30 secs	Flexibility	15 minutes
Skills Training Beam Uneven bars.	Using the Gymnastics equipment, go through the movements used on Beam. Start with basic movements to warm up, doing step kicks, toe stances, handstands and dips. Afterwards, concentrate on choreographing routine. Each should not take longer then 20 mins each. (with breaks) Again, using the gymnastics equipment, warm up by doing pull ups on the bars. After 2 repetitions, go through the basics and work on some skills that need improvement. End this session by doing 5-7 mins of choreographing.	25 minutes 25 minutes	Balance, coordination, flexibility	50 minutes
Stretching – warm down	Sit ups Push ups (20 women, 10 men) Crunches Dishes Squats Splits Then repeat above stretches	20 repetitions 1 set 15 repetitions 3 repetitions 5 reportions Once only.	Flexibility, muscular endurance	20 minutes (max)

Day	Phase	Training Method & Activity Description	Fitness Components	Time
Monday 7:00 am – 9:00am	Flexibility and Skill Training	Flexibility – Stretching areas of lower body, including calves, groin muscles and quadriceps Skill – Basic skills and routines on Gymnastics equipment (Beam and Uneven Bars)	Flexibility, coordination, muscular strength, balance	2 hours
Wednesday 4:30pm – whenever	Weight Training and Resistance Calisthenics	Weight Training – Power (60%) of max, medium speed with (10 - 20 reps). Weight training used to improve calves, quadriceps, abdominal muscles, pectoral muscles, biceps, triceps and other significant muscles for gymnastics Resistance Calisthenics – Push-ups, Sit-ups and lunges to improve pectoral, abdominal and leg muscles	Muscular Power	As Long as it takes
Friday 7:00am – 9:00am	Flexibility and Skill Training	Flexibility – Stretching areas of lower body, including calves, groin muscles and quadriceps Skill – Basic skills and routines on Gymnastics equipment (Floor and Vault)	Flexibility, coordination, muscular strength, balance, local muscular endurance.	2 hours

Phase	Training Method & Activity Description		Fitness Components	Time
Warm-up	Jog 1 km at 40~50% of max	5 min	Aerobic Capacity	5 minutes
Stretching	Neck Mobility Shoulder Circles Arm Swings Lower back stretch Ankle stretch Calf stretch Quadriceps stretch	5 repetitions 5 repetitions 5 repetitions 5 repetitions 5 repetitions 5 repetitions 5 repetitions	Flexibility	10 minutes
Plyometrics	Skipping Rope – Use skipping rope and maintain rhythm, balance and a flowing movement Bounding - jumping from one leg to the other straight up and down	30 minutes	Co-ordination and Muscular Power	20 minutes
Skills Training Vault Floor	Before starting set up the mats and the spring board and horse needed for vault. Next, do 10 mins of sprinting up and down the track. This warms up te leg muscles and also helps indicate our starting point. Next, go to the floor and do 2 sets of 10 handstands, 1 set getting spotted/against a wall, the other by yourself. Then, in the remaining time, do as many routines as possible Using the padded spring floors in a Gymnasium, first, warm up by going through all the essential basics needed (eg, forward rolls, backward rolls, handstands etc). Afterwards, concentrate on skills that need improving for routine. This should not take any longer then 10 minutes. Finally, before finishing off, run through the routine with music.	30 minutes 30 minutes	Agility, Muscular Power, Co-ordination, and Reaction Time	1 hour
Stretching	Neck Mobility Shoulder Circles Arm Swings Lower back stretch Ankle stretch Calf stretch Quadriceps stretch	5 repetitions 5 repetitions 5 repetitions 5 repetitions 5 repetitions 5 repetitions 5 repetitions	Flexibility	10 minutes

TOTAL TIME: 90 MINUTES

TOTAL TIME: 95 MINUTES

TOTAL TIME: 1 HOUR 45 MINUTES