Year 11 GCSE PERevision

Training Methods, fitness tests and

SPORT

Starter Actvities

1.Define the term Health and Fitness2. Test on the definitions of Health and skill related fitness key terms

Key Terms Test

• Write a definition for the following key terms• Agility• Speed• Stamina• Co-ordination• Flexibility• Body Composition• Strength• Reaction time

Health-related Fitness – An Overview

• This means that you are healthy, and can complete everyday activities without becoming overly tired.

• Health-related fitness is comprised of;1. Cardiovascular Endurance.2. Strength 3. Muscular Endurance .4. Flexibility.5. Body Composition 6. Speed7. Stamina

Health-related Fitness – An Overview

• This means that you are healthy, and can complete everyday activities without becoming overly tired.

• Health-related fitness is comprised of;1. Cardiovascular Fitness – Enables your muscles to get enough oxygen

to function effectively.2. Muscular Strength – Allows you to lift, pull and push things effectively.3. Muscular Endurance – Enables the muscles to work for extended

periods without tiring completely.4. Flexibility – How far you can move different body parts at the joints

and other locations. ( range of movement at a joint)5. Body Composition – How much muscle and fat your body contains

(shown as a percentage).

Skill-related Fitness – An Overview

• This allows you to play a sport at a high level. You will require a high level of health-related fitness as well as some or all of these components;1. Agility2. Balance3. Co-ordination 4. Speed of Reactions, Timing5. Speed 6. Power.

Skill-related Fitness – An Overview

1. Agility – The ability to change direction quickly.2. Balance – The ability to maintain a stable body

position.3. Co-ordination – The ability to move accurately

and smoothly.4. pSeed of Reactions – The ability to respond to

events quickly or stimuli.5. Speed – How quickly you can move.6. Power – A combination of strength and speed.

Fitness & Health

• It is important to understand the difference between these terms.

• You can have a high level of fitness without necessarily being healthy.

• Your health is also dependent on other factors, such as a balanced diet, social and mental wellbeing.

• Things like drug and alcohol abuse can also have an impact on your health, even if they do not necessarily affect your fitness.

Principles of Training• There are 5 guiding principles that apply to all

training programmes. These are best remembered as

“SPORT”

S.P.O.R.T what does it mean?

•What does SPORT stand for. Work in pairs to find out. (1 minutes)

S=P=O=R=T=

Pairs Work

• In pairs using your books and extra material find out what SPORT and FITT mean in detail.

SPECIFICITY

Training must be specific to the sport or activity, the type of fitness required and the particular muscle groups. For example, marathon runners do mostly endurance work. Whereas, swimmers exercise ‘swim specific muscles’.

Specificity

• Specificity is to match training to the skills/fitness components of a specific activity.

• To achieve this, a PEP needs to train the right parts of the body.

• For example, there is no point asking a weightlifter to run 10 miles a day, or asking a marathon runner to do lots of sprints!

PROGRESSIONAs the body adapts to training it progresses to a new level of fitness. To then take this to the ‘next level’ a gradual increase in intensity is needed to create an overload.

Progression can be achieved by ensuring that three specific pathways are followed;

Easy to difficult General to specific Quality to quantity

Progression

• As the body adapts to training it progresses to a NEW FITNESS LEVEL, achieved by a GRADUAL INCREASE IN INTENSITY to create an OVERLOAD.

OVERLOAD

Training must be raised to a higher level than normal to create the extra demands to which the body will adapt. This can be done in three ways:

INCREASE THE INTENSITY - lifting heavier weights.

INCREASE THE FREQUENCY - train more often.

INCREASE THE DURATION - by training longer.

F.I.T.T.

• As well as the Principles of Training, training programmes should be planned using FITT;

– F – FREQUENCY OF ACTIVITY: How often you should exercise.– I – INTENSITY OF ACTIVITY: How hard you should exercise.– T – TIME SPENT ON ACTIVITY: How long you should exercise.– T – TYPE OF ACTIVITY: What exercises you should use.

Frequency, Intensity and Time are all part of making sure overload is incorporated into the PEP.

Frequency

• To stay healthy, you should exercise for at least 20 minutes three to five times a week.

• Following a hard workout, a 24-hour rest period should be allowed before the performer exercises again.

• Q: The principle of frequency overlaps with the principle of rest & recovery. Explain how.

Intensity

• Intensity means how hard someone trains.

• It overlaps with the principle of progressive overload.

• Intensity may vary depending on the aims and type of training.

• If the aim of the training was to lose weight, exercise should raise heart rate to approximately 75% of the performer’s maximum safe heart rate for 20 minutes or more.

• Q: Write down three ways that could increase the intensity of a training session.

Time

• Training sessions to improve cardiovascular fitness tend to last 20 minutes or longer.

• Strength training sessions are generally shorter and less sustained.

Type

• When designing a PEP, you should try to vary training sessions to combat tiredness and boredom!

• In aerobic training, this is known as cross-training. This involves doing a different exercise (e.g. cycling instead of running) to increase fitness, but without over-stressing the tissues and joints used in the main activity.

Reversibility• If the performer stops training, the fitness they have gained from the training

will eventually be lost – it will reverse!

• REVERSIBILTY - “any fitness improvement or body adaptation caused by training will gradually reverse and be lost when you stop training.”

• Unfortunately, it takes longer to gain fitness than to lose it!

• So when incorporating recovery time into a PEP, you need to also consider reversibility. If you rest for too long, reversibility will occur, but not enough rest will lead to injuries.

• Injury is the killer! Not only do you have to wait for the injury to heal before you can exercise again, while you’re injured, reversibility will occur!

Tedium

• Tedium mean _____________________?

• Training can get boring so using a variety of training methods helps to avoid bordem.

• Can you think of 3 examples to prevent bordem within a training session?

S.P.O.R.T.Summary

• Specificity – the activity/ training done must match the outcomes that you want to achieve.

• Progression – start slowly and build up gradually.• Overload – making your body systems work harder

than normal.• Reversibility – when you stop training you lose the

fitness built up.• Tedium- Bordem

FITT PRINCIPLES

• Frequency – How often?• Intensity – How hard?• Time – How long?• Type – What you do.• 3miles 15mins 3 times• 4miles 20mins 3 times• 4miles 20mins 4 times

Methods of Training

Name the different types of training

methods

Methods of Training

• Circuit • Weight • Interval • Continuous• Fartlek • Cross• Ply-ometrics

Muscular contractions

•Isotonic •Isometric

Exercise Session

• Warm up: Pulse raisers, stretches, mobilising joints.

• Main activity: skills, drills, tactics.

• Cool down: to remove lactic acid and repay oxygen debt.

Immediate effects of exercise

• Increased • heart rate, • breathing rate, • body temperature, • blood flow to working muscles.

Long term effects of exercise

• Bones – become denser.• Joints – remain mobile – increased production

of synovial fluid lubricates the joints.• Muscles – get stronger and can contract with

more force.• Heart becomes bigger and stronger

Long term effects of exercise• Cardiovascular system – increased stroke volume,

increased cardiac output, heart muscle gets thicker/ stronger.- Decreased resting heart rate.

• Respiratory system - Vital capacity increases.• More alveoli become surrounded by capillaries so

gas exchange is more efficient.• As a result of this we can work for longer before

tiring (aerobically).

Recovery Rate

• This is the length of time it takes our heart rate to return to normal after we finish exercising.

True or false the quicker your heart rate returns to it resting state the fitter you

are?

Target Zones

• Maximum heart rate = 220 – age• Training/ target zones are calculated using this

equation.• Less than 60% MHR = Recovery zone• 60 – 80% MHR = Aerobic training zone• 80 - 90% MHR = Anaerobic training zone.• 90 – 95% MHR = Speed training zone.

What is VO2 max?Vo2 Max is the maximum

oxygen uptake and is a measure of CV fitness

Training Zone

Fitess Testing• Agility• Speed• Stamina• Strength• Grip Strength• Power• Stamina• Reaction Time• Balance• Muscular endurance• Flexibility• Co-ordination