Physical Training Revision Lesson Year 10 GCSE PE Physical Training Revision Lesson

Welcome to the Crystal Maze!! http://www.digitalspy.com/tv/the-crystal-maze/news/a836500/the-crystal-maze-reactions-viewers-love-no-celebrities/

Your Objectives To revise all key topics learnt this half term How will you achieve this? By working independently in your teams to complete challenges (AO1-AO3) EBI: Ensure everyone in your team knows each topic area thoroughly through collaboration.

4 Teams, 4 Challenges Team Captains: 1. 2. 3. 4.

4 Zones You will have challenges in the four zones; Aztec Medieval Futuristic Industrial 5 minutes in each Complete the challenges to gain a crystal!!

How do we gain Crystals. One crystal per correct section e. g How do we gain Crystals? One crystal per correct section e.g. AO1 all correct = one crystal, AO2 all correct = 2 crystals, AO3 all correct = 3 crystals. Total achievable for each Zone = 6 crystals. Teams all have 1 challenge per Zone. If you disagree with an answer you can still get the crystal if you can justify your answer.

Zone Cards Below…

AO1: Define the following; Aerobic, Aerobic Target Zone, Anaerobic, Anaerobic Target Zone AO2: Calculate the Aerobic and Anaerobic Target Zones for a 50 year old man with a Resting Heart Rate of 86. AO3: The same man exercises once a week with a Working Heart Rate of 140. Analyse the effectiveness of his training (3 marks)

AO1: Identify and describe each of the 6 Training Methods AO2: Link each method to a Component of Fitness and the relevant fitness test AO3: Link each method to the type of sports performer that is MOST likely to undertake that type of training.

AO1: Define the following; Health, Performance, Exercise, Fitness AO1: Define the following; Health, Performance, Exercise, Fitness. AO2: Identify and describe BPCARS. AO3: Write down a different specific position in Football that is MOST relevant to each of Health- related Fitness Components. Be ready to justify your decisions in the Crystal Dome.

AO1: Identify and Describe all key Principles of Training. AO2: Explain how you would adapt the following to apply Principles of Training: Walk 10 secs, Jog 10 secs, Sprint 10 secs (repeat 10 times in a row) (3 marks) AO3: How could you analyse the following?; Week 1: Vertical Jump 20cm Week 6: Vertical Jump 18cm

Into the Crystal Dome…

Swap your work with another group and use the mark schemes to peer assess their work. One crystal per correct section e.g. AO1 all correct = one crystal, AO2 all correct = 2 crystals, AO3 all correct = 3 crystals. Total achievable for each Zone = 6 crystals. Teams all have 1 challenge per Zone. If you disagree with an answer you can still get the crystal if you can justify your answer.

Aztec Zone AO1: Aerobic – with oxygen Aerobic Target Zone – between 60-80% MHR Anaerobic – without oxygen Anaerobic Target Zone – between 80-90% MHR AO2: Aerobic TZ Anaerobic TZ AO3:

Medieval Zone AO1, AO2 and AO3 Circuit Training – moving around stations of exercises to work the whole body (Muscular Endurance/1 Min Sit-up/Press up) – Athletes performing in sports over a medium-long period of time. Interval Training – high intensity work followed by periods of rest and repeated (Speed/30M Sprint. Also accept CV endurance and 12 Min Copper Run if done over longer periods of time e.g. HIIT) – Sprinters/Powerful Athletes Fartlek Training – ‘speed play’ – changing the speed/intensity of training (CV Endurance/12 Min Cooper Run) – Games players Continuous Training – training for at least 15 minutes at a steady pace (CV Endurance/12 Min Cooper Run) – Endurance Athletes Weight Training – using weights or resistance machines to develop Muscular Strength through a range of activities (Muscular Strength/1 Max Rep Test/Handgrip Dynamometer) – Games players and powerful athletes Plyometric Training – explosive/elastic strength exercises, high impact, with periods of rest in-between (Power/Vertical Jump) – Games players and powerful athletes.

Futuristic Zone AO1: Health – the complete state of physical, emotional and social well-being and not merely the absence of disease or infirmity. Exercise – any type of physical activity done to increase or maintain fitness. Fitness – meeting the demands of the environment Performance – how well a task is completed. AO2: B – balance – maintaining the centre of mass to keep control of your body P – power – a combination of strength and speed C – co-ordination – moving two or more body parts together with control A – agility – changing direction at speed R – reaction time – the time it takes to react to a stimulus S – speed – distance/time AO3: Muscular Strength – Centre Forward Muscular Endurance – Centre Midfield Cardiovascular Endurance – Full Back/Wingers Flexibility – Goalkeeper Body Composition – Centre Back

Industrial Zone AO1: Progressive Overload – steadily increasing the frequency/intensity/ time or training to increase specific fitness. Reversibility – not able to train, leading to adverse effects on fitness due to injury or illness Overtraining – training too often without enough rest and recovery Rest and Recovery – allowing the body time to recover and adaptations to take place Specificity – matching the training to the person’s sporting needs Individual Needs – tailoring the training to an individuals ability FITT – Frequency, Intensity, Time, Type – How to apply Progressive Overload. AO2: Increase the frequency – more training sessions per week (1 mark) Increase the intensity – slow jog, faster jog, sprint (1 mark) Increase the time – 20 seconds, 30 seconds etc (1 mark) AO3: 3 of the following; Reversibility may have taken place due to injury or illness (1 Mark) Testing results may not have been accurate (1 mark) Performer may have had an off day/ been lazy (1 mark) Training not tailored to meet individual needs/specificity of training not correct (1 mark) Overtraining may have cause fatigue (1 mark)

How many Crystals did you get??