PE - Autumn Term

Definitions, Fitness components, Fitness Testing, Principles or training and methods of training

health

state of complete physical, mental, and social well-being, not merely the absence of disease and infirmity

fitness

the ability to meet the demands of the environment

exercise

physical activity which maintains/ improves health and fitness

performance

how well a task is completed

cardiovascular endurance (just check whether it is fitness or endurance)

the ability to exercise the entire body for long periods of time without tiring.

muscular strength

the amount of force a muscle can exert against a resistance

muscular endurance

the ability to use the voluntary muscles many times without tiring

flexibility

the range of movement possible at a joint

body composition

percentage of body weight which is fat, muscle and bone

well-being

the state pf health, happiness and comfort

agility

the ability of the body to change position quickly and to control the movement of your whole body

balance

being able to keep the body stable, whilst at rest or when on the move. dynamic or static

coordination

the ability to use 2 or more body parts together

power

the ability to do strength movements and performances quickly defined as power = strength x speed

reaction time

the time between the presentation of a stimulus and the onset of movement

speed

the rate at which your body or part of a body is able to perform a movement

why do we test fitness

to establish current levels of fitness, to identify strengths and weaknesses, helps to plan a relevant training programme

when do we test fitness

before, during and after a training programme to track progress

how do we test fitness

• 12 minute cooper run

• 1 minute press up test

• 1 minute sit up test

• illinios agility test

• sit and reach test

• vertical sargent jump test

• 30 metre sprint

• hand grip strength test

• harvard step test

specificity

training should be matched to the requirements of the activity that the performer is involved in

individual needs

training programme should be planned to fit individual needs. things such as gender, age and fitness test results should be considered

progressive overload

gradually increasing the amount of work in training so as to gain fitness without the risk of injury

FITT principle

the FITT principle should be used to ensure that progressive overload take place. FITT stands for - frequency, intensity, time, type

thresholds of training

the level your heart rate must raise to in order for training to be considered a worthwhile intensity. aerobic or anaerobic depending on intensity

overtraining

occurs when you train too hard and do not give your body enough rest and recovery time between training sessions

rest

the period of time allotted to recovery

recovery

the time required to repair damage to the body caused by training or competition

reversibility

keep training or your fitness will drop. Any adaptations that takes place as a result of training will be reversed when you stop training

circuit training

a rotation of 6-10 different stations where performers complete a set number of repetitions or for a set time

weight/ resistance training

weight training can train individual muscle groups and can be designed to suit an individual’s needs. Free weights or machines

interval training

this type of training has periods of intense activity, with breaks in the session to allow recovery

continuous training

any training that can be sustained without rest and repeated over and over in the aerobic training zone

plyometric training

high intensity exercises used to increase power. used for athletes who want to jump higher, run faster or throw further

fartlek training

a form of continuous training altering speed meaning you work aerobic and anaerobic training zones. Variations in speed and terrain

Fitness classes

• body pump

• aerobics

• spinning

• pilates

• yoga