Section 2 EO C111.02 – RUN WIND SPRINTS
Resources needed for the delivery of this lesson are listed in the lesson specification located in A-CR-CCP-801/PG-001, Proficiency Level One Qualification Standard and Plan, Chapter 4. Specific uses for said resources are identified throughout the instructional guide within the TP for which they are required.
Review the lesson content and become familiar with the material prior to delivering the lesson.
Ensure a first aid station is set up during the practical activities.
Nil.
An interactive lecture was chosen for TPs 1 and 2 to introduce cadets to the methods of preparing for a biathlon activity and running techniques.
A practical activity was chosen for TPs 3–5 as it is an interactive way to introduce the cadets to running skills in a safe and controlled environment. This activity contributes to the development of running skills and knowledge in a fun and challenging setting.
Nil.
By the end of this lesson the cadet shall be expected to have run wind sprints.
It is important for cadets to run wind sprints because it is a method of increasing endurance, which will be useful when participating in summer biathlon activities.
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Teaching point 1
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Explain how to prepare for summer biathlon activities.
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Time: 5
min
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Method: Interactive Lecture
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Clothing worn while running is important for keeping the body temperature regulated as well as providing freedom of movement. Layering clothing is important because it maintains body heat and ensures comfort while outdoors.
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Show examples of the clothing used for the different layers as they are described. |
The Base / Core Layer
The layer next to the skin is called the base layer. It may consist of a synthetic undershirt that is close fitting but not tight. It should be made of a material that will absorb perspiration and move it away from the skin, such as polyester.
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Damp clothes draw heat from the body, even in conditions above freezing. This rapid heat loss can cause a dangerous drop in body temperature. |
The Mid-Layer
The second layer, called the mid-layer, provides insulation and moves moisture away from the base layer. This layer should be snug, but not constricting. It may consist of a zip-up shirt with a high neck or a shirt with a collar. In hot weather, this layer may be used as an outside layer.
The Outer Layer
The final layer, called the outer layer, provides protection from the elements. It should allow air to circulate and excess moisture to escape. It may consist of a wind shell or a waterproof rain jacket.
It is easier to stay warm rather than trying to warm up after getting cold. Additional insulating layers may be required to keep warm when sitting still in cold temperatures. Most of the heat from a person's body is lost through the head and face. It is always best to wear something on the head regardless of the weather conditions. In the summer, a hat protects the head from the sun and provides shade, while in the winter, a hat helps stop the heat from escaping.
Running shoes should fit comfortably when laced up. Always wear clean, dry socks when wearing running shoes.
The body is made up of over 60 percent water therefore hydration is crucial, particularly when participating in physical activity. The body continuously loses water through breathing, sweating, and urinating. It is recommended that water be drunk approximately two hours before exercise, often during exercise, and after exercise. Sports drinks are an alternative to water for those who run more than 4 km at one time, or who participate in more than an hour of moderate physical activity.
It is important to follow the guidelines for healthy eating outlined in Canada’s Food Guide, particularly for those who are physically active. Meals should be eaten at least 30 minutes prior to physical activity to allow time for the food to digest.
Why is it important to layer your clothing?
What percentage of the body is made up of water?
Where can the guidelines for healthy eating be found?
It is important to layer clothing to maintain body heat and ensure comfort while outdoors.
Over 60 percent of the body is made up of water.
They can be found in Canada’s Food Guide.
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Teaching point 2
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Describe running techniques.
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Time: 5 min
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Method: Interactive Lecture
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Pacing is the speed that should be run in order to cover the distance. It is essential to every runner and is important for maintaining energy and endurance. Individuals should pace themselves based on the signs felt from the body and the environmental conditions. An individual who cannot speak as they are running is considered to be running too fast or too long. This will prevent an individual from being able to run as long as runners who pace themselves accordingly.
In the beginning, the pace should be the anticipated average speed for the run. The pace may be increased at the halfway point, if this pace can be maintained for the remainder of the run. Towards the end of the run, energy should be gauged to determine if speed could be increased for the final portion of the run.
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A good method for determining a comfortable pace is to use the “talk test”. A runner should be able to talk comfortably while running, if not, the pace should be adjusted. |
Having proper posture / body alignment can make running easier on the body and can increase an individual’s performance. Basic techniques for posture / body alignment include keeping the hands at waist level to prevent tension in the arms and shoulders; remaining straight and erect, with head up, back straight, and shoulders level, to prevent shin splints and lower-back pain; and landing softly on the feet to avoid bouncing and to prevent wasting energy and to prevent injuries to the feet and legs.
Wind sprints are short bursts of high intensity movement conducted during regular aerobic activity, meant to make a person momentarily winded. For optimal benefits, physical activity must be continued after the wind sprint is completed. Wind sprints can be conducted during any type of aerobic activity (eg, running, cycling, or swimming). Regular training with wind sprints may increase overall athletic performance.
Why is pacing important for running?
What is a good method of determining a comfortable pace for running?
Describe one technique for posture / body alignment while running.
Pacing is important for runners to maintain energy and endurance.
The talk test is a good method of determining a comfortable pace for running.
Basic techniques for posture / body alignment include:
keeping the hands at waist level, to prevent tension in the arms and shoulders;
remaining straight and erect, with head up, back straight, and shoulders level, to prevent shin splints and lower-back pain; and
landing softly on the feet to avoid bouncing and to prevent wasting energy and to prevent injuries to the feet and legs.
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Teaching point 3
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Conduct a warm-up activity consisting of light cardiovascular
exercises.
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Time: 5 min
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Method: Practical Activity
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The following information will be explained to the cadets during the warm-up activity. |
A warm-up is composed of stretches and light cardiovascular exercises designed to:
stretch the muscles;
gradually increase respiratory action and heart rate;
expand the muscles’ capillaries to accommodate the increase in blood circulation which occurs during physical activity; and
raise the muscle temperature to facilitate reactions in muscle tissue.
The following guidelines should be followed while stretching to prepare for physical activity and to help prevent injury:
Stretch all major muscle groups, including the back, chest, legs, and shoulders.
Never bounce while stretching.
Hold each stretch for 10–30 seconds to let the muscles release fully.
Repeat each stretch two to three times.
When holding a stretch, support the limb at the joint.
Static stretching, which is stretching a muscle and holding it in position without discomfort for 10–30 seconds, is considered the safest method.
Stretching helps to relax the muscles and improve flexibility, which is the range of motion in the joints.
As a guide, allow 10 minutes to warm up for every hour of physical activity.
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The stretches chosen should focus on the areas of the body that will be used the most during the sports activity. |
The objective of this warm-up activity is to stretch the muscles and perform light cardiovascular exercises to prepare the body for physical activity and to help prevent injuries.
Nil.
Nil.
Arrange the cadets in either a warm-up circle or in rows (as illustrated in Figures 1 and 2).
Demonstrate before having the cadets attempt each stretch / light cardiovascular exercise.
Assistant instructors can help demonstrate the exercises and ensure the cadets are performing them correctly.
Have cadets perform each stretch / light cardiovascular exercise.
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Light cardiovascular activities should be done to warm up the muscles prior to stretching to avoid injury to or tearing of the muscles. For example, running on the spot for 30 seconds or performing jumping jacks should be performed prior to conducting the stretching activities located at Attachment A. |
Ensure there are at least two arm lengths between the cadets so they can move freely.
Ensure the cadets perform the stretches and light cardiovascular exercises in a safe manner, following the guidelines for stretching listed in this TP.
The cadets’ participation in the warm-up will serve as the confirmation of this TP.
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Teaching point 4
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Supervise while the cadets run wind sprints.
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Time: 5 min
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Method: Practical Activity
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The objective of this activity is to have the cadets practice running short wind sprints.
Area with level terrain that is large enough to conduct a run, and
A whistle.
Nil.
Have the cadets run at a comfortable pace.
During the run, have the cadets complete a minimum of two wind sprints. To do a wind sprint:
give the cadets a warning before they start the wind sprint;
sound the start;
have the cadets run as fast as they can for approximately 30 seconds;
sound the finish of the sprint; and
instruct the cadets to return to their normal pace.
Ensure a designated first aider and first aid kit are available.
Ensure water is available for the cadets after they complete the run.
The cadets’ participation in running wind sprints will serve as the confirmation of this TP.
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Teaching point 5
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Conduct a cool-down session composed of light cardiovascular
exercises.
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Time: 5 min
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Method: Practical Activity
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The following information will be explained to the cadets during the cool-down activity. |
A cool-down is composed of stretches and light cardiovascular exercises designed to:
allow the body time to slowly recover from physical activity and to help prevent injury;
prepare the respiratory system to return to its normal state; and
stretch the muscles to help relax and restore them to their resting length.
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The stretches chosen should focus on the areas of the body that were used the most during the sports activity. |
The objective of the cool-down is to stretch the muscles and perform light cardiovascular exercises that allow the body time to recover from physical activity, and to prevent injury.
Nil.
Nil.
Arrange the cadets in either a warm-up circle or in rows (as illustrated in Figures 1 and 2 of TP 3).
Demonstrate before having the cadets attempt each stretch / light cardiovascular exercise.
Assistant instructors can help demonstrate the movements and ensure the cadets are performing them correctly.
Have cadets perform each stretch / light cardiovascular exercise.
Ensure there are at least two arm lengths between the cadets so they can move freely.
Ensure the cadets perform the stretches and light cardiovascular exercises in a safe manner, following the guidelines for stretching listed in TP 3.
The cadets’ participation in the cool-down will serve as the confirmation of this TP.
The cadets' participation in running wind sprints will serve as the confirmation of this lesson.
Nil.
Nil.
Wind sprints are a fun and challenging activity that may increase the overall athletic performance of an individual, which will be valuable when participating in summer biathlon activities.
Pictures of the clothing, hydration, and nutrition choices may be used in place of the actual items, if these items are not available.
C0-002 ISBN 0-88962-630-8 LeBlanc, J. & Dickson, L. (1997). Straight talk about children and sport: Advice for parents, coaches, and teachers. Oakville, ON and Buffalo, NY: Mosaic Press.
C0-057 Martha Jefferson Hospital. (2001). Warm-ups. Retrieved October 16, 2006, from http://www.marthajefferson.org/warmup.php
C0-058 Webb Physiotherapists Inc. (n.d.). Running exercises. Retrieved October 26, 2006 from http://www.physioline.co.za/conditions/article.asp?id=46
C0-059 Webb Physiotherapists Inc. (n.d.). Exercises programme for squash, tennis, softball, handball. Retrieved October 25, 2006 from http://www.physioline.co.za/conditions/article.asp?id=49
C0-060 Impacto Protective Products Inc. (1998). Exercises. Retrieved October 25, 2006, from http://www.2protect.com/work3b.htm
C0-061 City of Saskatoon, Community Services Department. (2006). Stretch your limits: A smart guide to stretching for fitness. Retrieved October 26, 2006, from http://in-motion.ca/walkingworkout/plan/flexibility/
C0-078 Mountain Equipment Co-op. (2007). Clothing info: Layering your clothing. Retrieved February 12, 2007, from http://www.mec.ca/Main/content_text.jsp?FOLDER%3C%Efolder_id=2534374302881786&CONTENT%3C%Ecnt_id=10134198673220739&bmUID=1176745629068
C0-079 REI. (2007). Outdoor fitness expert advice. Retrieved February 12, 2007, from http://www.rei.com/online/store/LearnShareArticlesList?categoryld=Crosstrain
C0-080 Cool Running. (2007). Fitness & performance. Retrieved February 12, 2007, from http://www.coolrunning.com/engine/2/2_1index.shtml
C0-089 ISBN 0-936070-22-6 Anderson, B. (2000). Stretching: 20th anniversary (Rev. ed.). Bolinas, CA: Shelter Publications, Inc.
C0-100 ISBN 0-662-44467-1 Health Canada. (2007). Canada's food guide. Ottawa, ON: Her Majesty the Queen in Right of Canada.
C0-147 The HealthCentral Network. (2007). MyDietExcercise.com: Winds sprint your way to fitness. Retrieved April 17, 2007, from http://www.healthcentral.com/diet-exercise/fitness-survival-guides-81076-137.html
C0-154 Hansen, B. (1999). Moving on the spot: Fun and physical activity: A collection of 5 minute stretch and movement sessions. Retrieved October 26, 2006, from http://lin.ca/resource/html/dn3.htm#l1
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