P.E important exam stuff

how to improve aerobic power (4)

• Continuous training

• Fartlek training

• Long interval training

• HIIT

how to improve anerobic capacity (1)

short / intermediate interval training

how to improve agility (1)

circuit training

how to improve muscular power (2)

• Resistance training

• Plyometrics

how to improve muscular endurance (2)

• Resistance training (light weights many reps)

• Circuit training

how to improve muscular strength (2)

• Circuit training

• Resistance training

how to improve flexibility (1)

flexibility training

how to improve speed (1)

short interval training / intermediate interval training

what are training principles

guidelines that need to be applied to a training program for maximal benefits

2 training principle acronyms / acrostics

1. F.I.T.T

2. Donald Duck Only Makes Special Peach Vanilla Toffee Icecream

F.I.T.T principles

frequency, intensity, type, time

Donald Duck Only Makes Special Peach Vanilla Toffee Icecream principles

diminishing returns, detraining, overtraining, maintenance, specificity, progression / progressive overload, variety, tapering, individuality

measures of intensity (4)

1. RPE (rate of perceived exertion)

2. % HR

3. % VO2 max

4. % 1RM

what sessions does RPE measure

anaerobic running sessions, plyometrics, flexibility

what does % HR max measure (measurement for each 3)

energy system contribution

• Aerobic is 70-85%

• Anerobic Glycolysis is 85-95%

• ATPPC is 95%+

how much time for aerobic improvement

6 - 12 weeks

how much time for anerobic improvement

6 - 8 weeks

how much time for flexibility improvement

only a few sessions (which should be a min of 20 minutes)

how many activities in a resistance session

minimum of 4

what is detraining

TRAINING PRINCIPLE

when training ceased, fitness is lost.

• Aerobic fitness is lost quicker than anaerobic fitness

what is overtraining

TRAINING PRINCIPLE

a long-term decline in performance or functioning due to training too hard, too often and overloading too much, which can also lead to emotional stress

signs of overtraining (5)

• Fatigue

• Soreness

• Decreased motivation

• Increased irritability

• Injury

what is progressive overload

TRAINING PRINCIPLE

increasing training load to stimulate training effects

• changes should consider original goals, be appropriate to level of fitness and not change too large/small

what is the rule with progressive overload

you can only change 1 variable by 2 – 10 %

benefits of tapering (4)

• Maximizing recovery

• Fully replenish energy systems

• Reduce chances of injury

• Refocus

when would tapering be used

an athlete will taper their training before a big race or event, to recover and replenish fully.

what are the 8 training methods

1. Continuous Training

2. Fartlek

3. High intensity Interval training (HITT)

4. Interval training

5. Circuit training

6. Resistance training

7. Flexibility training

8. Plyometric training

acrostic to remember the training methods

Crazy Flamingos Hurry In Circles, Racing Fast Pigeons

define continuous training

TRAINING METHOD

performing the same activity for a period of time without rest breaks

what fitness component does continuous training impact

aerobic power

how long should aerobic training go for

a minimum of 20 minutes

HR max for continuous training

70 - 85 % HR max

is continuous training better for beginners

yes, it is better for beginners as less stressful on the body, simple to understand & can be easily built up over time

define fartlek training

TRAINING METHOD

a variation of continuous training where athletes increase and change their intensity periodically.

what fitness component does fartlek train

aerobic power & small anerobic component

how long for fartlek training

minimum of 20 mins

intensity of fartlek training

a low of 70% HR max and a high of 85% HR max

define HITT training

TRAINING METHOD

includes short bursts of high intensity exercise combined with periods of rest or low intensity exercise

reps for HIIT

4-12

what is the work intensity and rest intensity for HITT training

work at 90% HR max and Rest at 60% HR max

what fitness component does HITT training work

aerobic power

time frame for HITT

1 - 4 minutes work and rest

W:R ratio of HITT

1:1 or 2:1

3 benefits of HITT training

• there is a more rapid aerobic improvement

• sessions can be shorter to still achieve benefits

• more enjoyable which keeps motivation high

frequency, intensity, work time, recovery time (@ intensity), type, W:R ratio and rep guidelines for HIITT

• frequency = 3 x week

• intensity = 90 – 100 % HR max

• work time = 30 seconds - 4 minutes

• recovery period = 30 seconds - 4 minutes @ 50-60% HR max

• type = Repetitive such as Cycling or running

• W:R ratio = 1:1 OR 2:1

• reps = 4–12

define interval training

TRAINING METHOD

set periods of work followed by set periods of rest

what must you specify for interval training

weather it is short, intermediate or long

short interval training intensity

95%

short interval time

2 - 10 secs

short interval training W:R ratio

1:5+

short interval reps and sets

• Reps: 6–15 repetitions per set

• Sets: 3 sets

short interval training - energy system, intensity, time, distance, W:R ratio, suited sports, type of recovery

• energy system = ATP-PC

• intensity = 95%

• time = 2 - 10 secs

• distance = up to 80m

• W:R ratios = 1:5+

• suited sports = sprints, some teams

• type of recovery = passive (PC replenish)

intermediate interval training intensity

85-90%

intermediate interval training time

10 - 60 secs

W:R ratio of intermediate interval training

1:2-4

intermediate interval reps and sets

• Reps: 6–10 repetitions per set

• Sets: 2 sets

intermediate interval training - energy system, intensity, time, distance, W:R ratio, suited sports, type of recovery

• energy system = anerobic glycolysis

• intensity = 85-90%

• time = 10 - 60 secs

• distance = 50 - 300 m

• W:R ratios = 1:2 - 4

• suited sports = intermittent teams

• type of recovery = active

long interval training - energy system, intensity, time, distance, W:R ratio, suited sports, type of recovery

• energy system = aerobic

• intensity = 80 - 85%

• time = 1 - 4 minutes

• distance = 300+ m

• W:R ratios = 1:1 or lower

• suited sports = long distance events

• type of recovery = active

long interval reps and sets

• Reps: 2-4

• Sets: 2 sets (not always done in sets)

long interval training intensity

80-85%

long interval training time

1 - 4 minutes

define circuit training

TRAINING METHOD

move from one exercise to another in different stations = can train many fitness components at once.

3 constraints of circuit training

1. Fixed Load

2. Individual Load

3. Fixed Time

what’s fixed load circuit training

set no. of reps = everyone completes same no. of reps regardless of fitness level = easier for a fit person

what’s individual load circuit training

set no. of reps = tailored to the individual = allows each individual to overload own training

what’s fixed time circuit training

set time (most common) = everyone completes as many reps as they can in the time before moving on.

define resistance training

TRAINING METHOD

uses weights, body weight to develop muscular strength / power / endurance

what fitness components does resistance training work (3)

• Muscular Strength

• Muscular Power

• Muscular Endurance

what’s an eccentric contraction & example

muscle lengthens

example = lowering phase of bicep curl

what’s a concentric muscle contraction

muscle shortens

example = raising phase of bicep curl

what’s a isometric muscle contraction

contracting a muscle against an immovable force, length doesn’t change but still contracts

example = plank/wall sit

muscular strength % of 1RM, reps, sets, rest between sets, speed of contraction

• load / 1RM = 80-100%

• reps =1-6

• sets = 3-6

• rest between sets = 3 minutes

• speed of contraction = slow

muscular strength % 1RM

80-100%

muscular strength reps, sets and rest between

reps =1-6

sets = 3-6

rest between sets = 3 minutes

muscular strength contraction speed

slow

muscular power % of 1RM, reps, sets, rest between sets, speed of contraction

• load / 1RM = 30 - 70%

• reps = 3-10

• sets = 3-6

• rest between sets = 3 minutes

• speed of contraction = fast

muscular power % 1RM

30 - 70%

muscular power reps, sets and rest between

reps = 3-10

sets = 3-6

rest between sets = 3 minutes

muscular power contraction

fast

muscular endurance % of 1RM, reps, sets, rest between sets, speed of contraction

• load / 1RM = 40 - 60%

• reps =15 - 25

• sets = 3-6

• rest between sets = 1 minute

• speed of contraction = moderate

muscular endurance %1RM

40 - 60%

muscular endurance reps, sets and rest between

reps =15 - 25

sets = 3-6

rest between sets = 1 minute

muscular endurance speed of contraction

moderate

exercises for muscular strength, power and endurance - upper body (8)

1. Deadlifts = athlete lifts barbell from ground to standing

2. Dumbbell Bicep Curl = athlete curls dumbbell from thigh to shoulder (concentric/eccentric).

3. Bench Press = athlete pushes bar from chest to full arm extension (chest, triceps).

4. Weighted pull up with band

5. Hammer curls

6. Lateral raises

7. Bent over rows

8. Upper back reverse fly’s

   vary reps and weight for diff goals (s.p.e)

define flexibility training

TRAINING METHOD

training muscles to increase their range of motion about a joint

4 types of flexibility

1. Static

2. Dynamic

3. Ballistic

4. PNF

define static, dynamic, ballistic and PNF stretching

1. body is stationary while stretching

2. body is moving to bring about stretch (leg swings)

3. uses bouncing movement to create/extend stretch (bouncing hamstring)

4. involves stretching and contracting of muscles to try to increase flexibility

what type of stretching is the most effective (timing of it)

PNF as it increases range of motion more quickly.

• Static stretch for about 10 sec / Isometric contraction for 3-8 sec / relax then repeat

define plyometrics

TRAINING METHOD

It consists of a rapid and forceful eccentric contraction followed by a rapid and forceful concentric contraction

what does plyometrics train

muscular power

how many times can I train plyometrics, max reps, & sets

only 2 times a week (at least 48 hours in between each session)

max of 10 reps

sets = 3 - 6

rest between sets for plyometrics

3 minutes between sets

examples of leg plyometric exercises (5)

• Box Jumps

• Jumping Lunge

• Skaters (hoping on one leg to another)

• Depth jumps (jump off box landing safety, then push back off the floor jumping vertically high)

• Broad jumps (start in a squat position explosively jumping as horizontally forward as possible)

upper body plyometrics (& explain / know how to explain them) (5)

• one handed medicine ball toss / chest pass

• clap push up

• overhead medicine ball slam

• medicine ball drop (lie on ground arms extended knees bent, partner drops medicine ball, catch ball at chest and pass back)

• battle ropes (lift ropes overhead and slam them into ground repeatedly with max force)

examples of static stretches (explain what each is) (5)

1. hamstring stretch (seated with legs out, touching toes keeping knees straight)

2. quadricep stretch (stand tall, put foot behind glute, hold foot and keep knee toward floor)

3. shoulder cross body stretch (pull one arm across the chest with opposite hand near shoulder)

4. Tricep stretch (reach one arm overhead, with bent elbow, and pull hand down with opposite hand)

5. Calf stretch (hand on wall, step one foot back, bend front leg and lean forward)

examples of dynamic stretches (explain what each is) (5)

1. leg swings (swing legs front to back)

2. arm swings (extend arms rotating in large circles around shoulders)

3. walking lunges with a twist (lunge and twist torso side to side)

4. high kicks (kick legs up while reaching opposite hand to toes, alternating sides, and walking forwards)

5. open the gate close the gate

4 things to ensure safety with plyometrics

1. conduct on a sprung floor

2. teach proper technique

3. don’t conduct when fatigued

4. ensure proper equipment in use

RPE and time of warm up stretches

4 - 5 RPE each stretch for 30 seconds

RPE and time of cool down stretches

3 RPE each stretch for 30 seconds

what is conditioning phase

follow training principles to ensure correct adaptations are gained for athlete in the targeted fitness components