PE BTEC fitness training

What’s important when training

Carry out safely and effectively

What is at the start and end of a training programme

Warm up and cool down

What makes a warm up

Pulse raiser

Mobility exercises

Stretches(dynamic and static)

What does a cool down do

Lower pulse and breathing rate

Remove lactic acid

Return muscles to pre-exercise length

What are the training methods of aerobic endurance

Continuous

Fartlek

Interval

Circuit

What intensity do you work at when training aerobic endurance

60% - 80%

What are the training methods for flexibility

Static active stretching

Static passive stretching

PNF

What are the training methods for muscular endurance

Resistance training

Circuit training

What intensity do you train at for muscular endurance

50% of 1RM for 15 reps (high reps, low loads)

What are the training methods for muscular strength

Resistance training

Circuit training

What intensity do you train at for muscular strength

70% - 80% of 1RM

Experience performer is 90% of 1RM with spotter

What methods to train speed

Acceleration sprints

Interval training

Resistance drills

What are the training methods for agility

SAQ training

What are the considerations for SAQ training

Equipment

Warm up

Time(30-50s with 20s rest)

What are the training methods for power

Polymetrics

What is eccentric contraction

Where muscles lengthen when they contract

What is concentric contraction

When a muscle shortens when it contracts