1. Year 11 GCSE PE Revision Training Methods, fitness tests and SPORT

2. Starter Actvities 1.Define the term Health and Fitness
2. Test on the definitions of Health and skill related fitness key terms

3. Key Terms Test Write a definition for the following key terms Agility
Speed
Stamina
Co-ordination
Flexibility
Body Composition
Strength
Reaction time

4. 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;
Cardiovascular Endurance.
Strength
Muscular Endurance .
Flexibility.
Body Composition
Speed
Stamina

5. 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;
Cardiovascular Fitness – Enables your muscles to get enough oxygen to function effectively.
Muscular Strength – Allows you to lift, pull and push things effectively.
Muscular Endurance – Enables the muscles to work for extended periods without tiring completely.
Flexibility – How far you can move different body parts at the joints and other locations. ( range of movement at a joint)
Body Composition – How much muscle and fat your body contains (shown as a percentage).

6. 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;
Agility
Balance
Co-ordination
Speed of Reactions, Timing
Speed
Power.

7. Skill-related Fitness – An Overview
Agility – The ability to change direction quickly.
Balance – The ability to maintain a stable body position.
Co-ordination – The ability to move accurately and smoothly.
pSeed of Reactions – The ability to respond to events quickly or stimuli.
Speed – How quickly you can move.
Power – A combination of strength and speed.

8. 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.

9. Principles of Training
There are 5 guiding principles that apply to all training programmes. These are best remembered as
“SPORT”

10. S.P.O.R.T what does it mean? S= P= O= R= T=
What does SPORT stand for. Work in pairs to find out. (1 minutes) S= P= O= R= T=

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

13. 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!

15. 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.

17. 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.

18. 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.

19. 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.

20. Time
Training sessions to improve cardiovascular fitness tend to last 20 minutes or longer.
Strength training sessions are generally shorter and less sustained.

21. 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.

22. 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!

23. 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?

24. 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

25. 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

26. Methods of Training

27. Name the different types of training methods

28. Methods of Training Circuit Weight Interval Continuous Fartlek Cross
Ply-ometrics

29. Muscular contractions
Isotonic
Isometric

30. Exercise Session
Warm up: Pulse raisers, stretches, mobilising joints.
Main activity: skills, drills, tactics.
Cool down: to remove lactic acid and repay oxygen debt.

31. Immediate effects of exercise
Increased
heart rate,
breathing rate,
body temperature,
blood flow to working muscles.

32. 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

33. 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).

34. 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?

35. 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
% MHR = Anaerobic training zone.
90 – 95% MHR = Speed training zone.

36. What is VO2 max? Vo2 Max is the maximum oxygen uptake and is a measure of CV fitness

37. Training Zone

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