P.E and Health 4th Quarter Lesson 1

Weight training

• This method involves a gradual progression of exercises targeting specific muscle groups.

• Participants overcome resistance or weight by using machines or free weights.

Circuit training

• This method involves a sequential progression of activities or exercises, with everyone rotating to a different station.

• Each station focuses on an exercise that targets s specific muscle group.

Interval training

• This method involves alternating between exercised and fixed rest periods, with light activities during rest period.

• Careful planning is required to match the duration and intensity of the exercise and recovery with the individual’s fitness level.

Fartlek training
Speed play

• _____ training, Swedish for “________," involves varying intensities within a single workout, typically in running. Athletes spontaneously alternate between fast segments and slower recovery phases, often dictated by terrain or landmarks. It's adaptable, merging structured and unstructured pacing.

Low-to moderate-intensity

• Aerobic and Anaerobic training improves physical performance by providing ____________ exercises for endurance and recovery.

Aerobic exercises

• Boost endurance, cardiovascular fitness, and lung capacity by engaging large muscle groups.

• is characterized by having a low to moderate intensity and needed for endurance and recovery for the removal of lactic acid.

Anaerobic training
Lactic Acid

• had high-intensity training and was needed for short, explosive bursts of activity.

• involves intense bursts of effort, building strong muscles and resistance to ______.

Rest and Recovery periods

• Aerobic training complements anaerobic efforts, and both types of training require ___________.

Continuous Training

• This method involves long, slow-distance workouts (LSD) at a steady rate without rest.

Pressure training

• This method involves a blend of skills and fitness training.

Weight
Circuit
Interval
Fartlek
Continuous
Pressure

Training methods: (W C I F C P)

Specificity

• The training should be tailored to the specific sport or activity chosen. Adapt the exercises to target the specific muscles that require improvement during the training or activity

Overload

• The training should gradually increase the intensity level from low to high to improve and meet the additional demands for the body to adapt.

• This approach can be achieved by progressively increasing the intensity, frequency, and duration of the exercises.

Progression
Reliable source

• There is progress when the body adapts to the training and reaches a new fitness level. This progress is achieved by gradually increasing intensity to create an overload.

• _______ provide valuable information about an athlete's performance and development.

Reversibility

• The effects of training are considered reversible or variable. The benefits can quickly diminish if exercise intensity is reduced or completely stopped.

1. Determine your (MHR) and (THR) to optimize your training.

2. It is important to warm up properly.

3. Conduct a cooling down session.

4. Wear appropriate clothing.

Safety Precautions and Tips before Designing and Conducting Sports Training:

THR = MHR × desired range
THR = (MHR – RHR) × desired range + RHR

1. Determine your maximum heart rate (MHR) and target heart rate (THR) to optimize your training.

MHR METHOD:
__________________
THRR METHOD:
__________________

Heart rate
Normal state
Lactic acid
Soreness

3. After the workout, conduct a cooling down session to gradually decrease the heart rate and prevent muscle stiffness.

• Engaging in a gradual cool-down routine can aid in lowering your ______ and returning the body to a _______. This process helps eliminate ______ and other byproducts from the muscles, promoting recovery and preventing ______ after the workout.

Steady jogging (10 minutes)
Stretching (10 minutes)
Mental preparation

2. Before engaging in any physical activity, it is important to warm up properly as it prepares the body for the upcoming exercise.

a. Phase 1: _________________

b. Phase 2: _________________

c. Phase 3: __________

Weight training

Effects of this training methods:

• It enhances muscular strength, endurance, tone, and posture.

• It increases muscle size, bone density, and metabolic rate.

Circuit training

Effects of this training methods:

• Muscle groups alternate between work and recovery to allow for lactic acid dispersion.

• This method involves a balanced workout targeting different muscle groups.

• It improves posture, muscle tone, and overall muscular strength.

• It increases bone density and metabolic rate while reducing body fat.

Interval training

Effects of this training methods:

• Running and swimming are two sports that are well-suited for this training approach.

Fartlek training

Effects of this training methods:

• It is effective for sports like running, swimming, and cycling.

• It enhances anaerobic and aerobic fitness, increases metabolic rate, and reduces body fat.

Continuous training

Effects of this training methods:

• It improves aerobic fitness, increases metabolic rate, and reduces body fat.

Pressure training

Effects of this training methods:

• It simulates high-stress conditions to enhance performance and mental toughness in competitive situations. It fosters self-awareness about one's reactions to stress but, if overdone, can lead to overtraining or increased anxiety.

Volleyball

Cricket

Basketball

Golf

Track running

Safety Precautions and Tips before Designing and Conducting Sports Training:

4. Wearing appropriate clothing, especially shoes, is essential to ensure comfort and reduce the risk of injuries during exercise. Here are the sports that require wearing appropriate footwear: