HPE Theory Term 1

Incidental Physical Activity

An unplanned activity you do during the day, usually in the process of doing something else. For example, walking to catch the bus

Structured or Planned physical activity

Activity that is planned, Exercise, recreational and leisure activities and organised sport are all types of structured physical activities.

What does the circulatory system do?

Transports nutrients, gases and waste, carried in our blood to supply every part of the body with blood. It circulates the blood past the lungs for gas exchange, and keeps the blood moving.

What system does the Circulatory System work closely with?

The Respiratory System - works together to supply oxygen and remove carbon dioxide

What are the parts of the Circulatory System?

Heart, blood, blood vessels

Function of the heart

Pumps blood around the body

What are the types of blood vessels?

Arteries, veins, capillaries

Function of blood

carries oxygen, nutrients and waste

Function of arteries

Pumps blood away from the heart to the rest of the body

Function of the veins

Transports blood back into the heart, where it is pumped to the lungs to receive oxygen.

What is the use of oxygen in blood?

The body uses the oxygen from the blood in the working cells (eg muscle cells) to release energy for work. After this, the blood is deoxygenated.

Define sedentary

Sitting down, inactive

Formula for Maximum Heart Rate

220 - age

1st training zone

The Recovery Training Zone

2nd training zone

The Aerobic Training Zone

3rd training zone

Lactate Threshold Zone

4th training zone

the Anaerobic Training Zone

The Recovery Training Zone Instensity

Intensity - Very easy and comfortable

Description - Warm up, cool down, light activity

The Aerobic Training Zone Intensity

Intensity - Moderate

Description - Comfortable, breathing more, sweating, sustainable for long periods of time

the Lactate Threshold

Intensity - Hard

Description - High intensity training where lactic acid starts to accumulate

the Anaerobic Training Zone

Intensity - Very hard

Description - Requires short bursts of energy, impossible to maintain for long periods. Short sessions followed by recover periods

The Recovery Training Zone benefits

Benefits - Recovery and adaptation of the body’s structures

The Recovery Training Zone Heart Rate

<65% of MHR

The Aerobic Training Zone benefits

Benefits - Improves aerobic endurance and cardiovascular fitness

The Aerobic Training Zone heart rate

65 - 80% of MHR

The Lactate Threshold Zone benefits

Helps you exercise at a hard pace for longer (increases the body’s ability to cope with lactic acid)

The Lactate Threshold Zone heart rate

80 - 85% of MHR

The Anaerobic Training Zone benefits

Improve speed and power

The Anaerobic Training Zone heart rate

85 - 100% of MHR

Muscular strength

The ability of a muscle (or muscles) to exert force by contracting against resistance.

Aerobic Capacity (Cardiovascular Endurance)

The ability of the heart, lungs and circulatory system to supply oxygen and nutrients efficiently to working muscles and to remove waste products.

Muscular Endurance

The capacity to sustain or repeat a series of muscle contractions without fatigue.

Flexibility

The ability of a joint to move through its full range of motion

Power

The ability to exert maximum force in the shortest amount of time

Speed (Anaerobic Capacity

The ability to move the entire body (or specific parts of the body)

Agility

the ability to move the entire body (or specific parts of the body) from one position to another, or from one direction to another, quickly and precisely.

The Beep Test

Aerobic Capacity

Grip Strength Test

Muscular Strength

Sit-Up Test

Muscular endurance

Sit and Reach Test

flexibility

40m Sprint

Speed

Illinois Run Test

Agility

Vertical Jump Test

Power

Frequency

The number of times an athlete trains, how often. e.g recommended 3X per week to see improvement

Intensity

How hard you are training (% of Maximum Heart Rate)

Duration

How long you training session are

Individuality

An athletes, goals, fitness, motivation and skills should be considered.

Progressive Overload

Progressively making your trainings harder to see improvement

Specificity

“You get what you train for”. Training should be relevant and appropriate to the sport.

Variety

Varying your training,(e.g how hard you train, where you train, how you train, who your train with) to stay interested and keep motivation.