1. Principles of Training!!
GCSE SPORT STUDIES
MISS CAMPBELL

2. Learning Objectives:
Knowledge: To develop learning on the principles of training.
Understanding: To understand the different types of stretching.
Do: A series of tasks for understanding.

3. WHAT IS PEP?? A Personal Exercise Programme.
Specialised for a particular person.
Follow the principles of training – SAFE!!
PEP performed regularly.
PEP reviewed after a certain amount of time.

4. 3 PARTS TO AN EXERCISE SESSION
Warm up
Main activity
Cool down

5. WARM UP Comprises of: Aerobic Phase Stretching Flexibility phase
Skills and Intensive Exercise.
No set time for a warm up. It should be adapted for the demands of the sport and the age of the performer.

6. WHY WARM UP????
Body systems, muscles and joints become used to working hard.
Reduces the risk of Injury.
Pulse and body temperature are raised to near working rate.
Can create a focus.
Games – Skills/teamwork collectively.
Timing of warm up is important.

7. Components of Warm Up!! Light Aerobic Work: E.g. Jogging/marching
Stretches: should be performed in the following order:
1) STATIC
2) ASSISTED
3) DYNAMIC

8. STRETCHES Static: Dynamic Assisted:
Eases muscle gradually. Need to hold stretches for a minimum of 10 seconds.
Assisted:
Proprioceptive neuromuscular facilitation techniques, (PNF STRETCHING).
With aid of another, only experts.
Dynamic
Complex, therefore care needed.
Ballistic/bouncing.
Half pace for 2/3 repetitions, and then full speed.
Rapid and explosive movements/sports.

9. Components of Warm Up continued…
Flexibility Exercises
Exercises increase the mobility of the joints of the body – rotating shoulders and hips.
Time is required.
Skills and intensive Exercises
Basic, specific skills.
Increasing in intensity.
Short sprints.
Improving reaction time.

10. MAIN ACTIVITY TRAINING SESSION SKILLS SESSION COMPETITION
ONCE BODY SYSTEMS ARE TRAINED THEY BECOME FIT ENOUGH TO COMPLETE THE SKILLS PRACTISED.

11. COOL DOWN 2 PHASES INCLUDE: Aerobic & stretching
The body needs to return to its resting state.
By completing a cool down, the heartbeat reaches its resting rate sooner.

12. RECOVERY TIME Speed of recovery time is influenced by several factors:
The older the person is, the slower the recovery rate.
If the exercise is new, new stresses will be harder to recover from.
How ‘in shape’ the performer is.
Women tend to recover more slowly than men.

13. TASK:
Please complete Task 1 on Page 157.

14. ANY QUESTIONS….