GCSE PE - Chapter 3: Physical training

define health

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

define fitness

the ability to meet/cope with the demands of the environment

what are some physical health benefits?

helps prevent chronic diseases such as heart disease, high blood pressure and cancers

improves the efficiency of the cardio-respiratory system

tones the muscles of your back and abdomen so posture improves

what are some mental health benefits?

relieves tension and stress

channels aggression

improves self-confidence + self esteem

what are some social health benefits?

spend quality time with friends and family

develops teamwork and cooperation

you may be able to make a career out of the sport

define agility

the ability to move and change direction, at speed, whilst maintaining control

what is the fitness test for agility

the Illinois agility test

what is the test procedure for the agility test?

performer stars at the first cone; on the whistle, the performer should follow the course in the diagram and finish at the end cone.

the performers are timed from start to finish.

define balance

maintaining the centre of mass over the base of support.

what is the fitness test for balance?

the Stork balance test

what is the test procedure for balance?

athlete lifts the right leg and places the sole of the foot against the left kneecap. athlete raises heel of left foot to stand on toes. athlete is timed from start to finish.

define cardio-vascular endurance

the ability of the heart and lungs to supply oxygen to the working muscles.

what is the test for cardio-vascular endurance?

the multi-stage fitness

what is the test procedure for cardio-vascular endurance?

20 metre distance to be marked with cones.

athlete must arrive at the cone before the beep and wait. on the beep, athletes can resume running.

the level and number of shuttles is recorded.

define co-ordination

the ability to move two or more body parts at the same time, smoothly and efficiently.

what is the fitness test for co-ordination

the Anderson Wall toss test

what is the test procedure for co-ordination?

athlete stands two metres from a wall. a tennis ball is thrown by the athlete’s right hand against the wall and is caught with the left hand. the ball is then thrown with the left hand and caught with the right. the cycle is repeated for 30s, and the number of catches is required.

define flexibility

the range of movements possible at a single joint.

what is the fitness test for flexibility?

the sit and reach test

what is the test procedure for flexibility?

legs straight with feet touching the box in front of the athlete. the athlete then pushes the marker as far as possible without bending their knees.

define muscular endurance

the ability of the muscles or muscle groups to undergo repeated contraction, whilst avoiding fatigue. also known as stamina- this means that the muscles keep working for a long time without getting tired.

what is the fitness test for muscular endurance?

the sit-up bleep test (abdominal conditioning test)

what is the test procedure for muscular endurance?

athlete performs sit-ups in time with the bleep test signals to the point of exhaustion. the level of fitness reached depends on the sit-ups completely

define power / explosive strength

power is a combination of speed and strength

what is the fitness test for power/ explosive strength?

the vertical jump test

what is the test procedure for power/ explosive strength

performer to reach up to the highest point on the wall/board without going on their tiptoes.

the performer then jumps vertically and hits the highest possible point for themselves.

the score is the difference between the two measurements

define reaction time

the time taken to intake a response to a stimulus

what is the fitness test for reaction time?

the ruler drop test

what is the test procedure for reaction time?

the ruler is held by the assistant between the outstretched index finger and thumb. ensure that the performer’s thumb tip is level with 0cm on the ruler.

the ruler is then released and the measurement is taken from the point caught on the ruler.

define speed

the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.

what is the test procedure for speed?

performer is to run a 30m straight from a standing start. the time taken should be accurately recorded.

define strength

the ability to overcome a resistance. Force produced by the muscles.

define maximal strength

the largest force possible in a single contraction

when is dynamic strength used

used in events that take a long time to complete

define explosive strength

when a burst of maximum effort is required

define static strength

the ability to hold a body part still, whilst keeping the muscle length the same.

what are the fitness tests for strength

the handgrip dynamometer test

and the one rep max test

what is the test procedure for the handgrip dynamometer test?

start with you hand up and bring down to the side while pulling in the handle. do not swing your arms.

what is the test procedure for the one rep max test

athlete should attempt to perform one repetition of the stated exercise at the highest possible weight. the weight should be recorded.

what is the acronym to remember the principles of training?

SPORT FITT

explain specificity

train like you play:

training programmes should be specific to the needs of the individual and demands of the sport they take part in.

it should be specific to the muscles used and the energy demands of the activity.

explain progressive overload

improve step by step:

refers to the fact that overload should gradually increased as the body adapts.

work harder than before:

by working harder= than normal, the body will adapt and improve

explain reversability

use it or lose it:

if training stops, or is decreased, then fitness and performance levels are likely to drop. it takes three times the period you stop training for you to get back into it.

explain tedium

mix it up:

when training becomes dull, it can lead to poor performance

training should therefore be varied to prevent tedium

explain frequency

how often you train:

increasing the number of training systems

this should be done gradually

explain intensity

how hard you train:

increasing the number of an exercise

e.g. lifting heavier weights, running faster

explain time

how long you train for:

also known as duration

increasing the actual amount of time spent training in one session

explain type

what kind of training you do:

the type of training should be specific to the sport

e.g, using circuit training as a footballer, or continuous training for a marathon runner.

define circuit training

a series of exercises performed one after another with periods of rest in between work.

circuit training can train different components of fitness and target different muscle groups

give some advantages of circuit training

* quick and easy to set up
* performers can work at their own rate
* reduces tedium
* levels or targets can easily be increased.

give some disadvantages of circuit training

* an appropriate amount of space is required
* not suitable for only one person
* not suitable for very specific training, like weight training

define continuous training

exercising for a sustained period of time without rest to improve your cardiovascular fitness

it involves working without rest for 20 minutes or more.

give some advantages of continuous training

* improves aerobic fitness
* prevents lactic acid build-up
* improves cardio vascular + respiratory systems

give some disadvantages of continuous training ;

* can be boring
* can cause injury due to repetitive contractions
* doesn’t match the demands of the sport

define fartlek training

training using different intensities or over different terrains

the speed can be altered throughout and exercises can be incorporated into the activity

define interval training

also known as HIIT (high intensity interval training)

training that involves alternating periods of intense exercise followed by a period of rest.

give some advantages of interval training

* burns body fat and calories quickly
* can be altered to suit an individual
* less chance of boredom

give some disadvantages of interval training

* extreme work can lead to injury
* high levels of motivation are required
* can lead to nausea

define plyometric training

a type of training that is used to improve power, typically through bounding, hopping or jumping but can include medicine ball work or jump and clap press ups.

the aim is to use your body weight and gravity to stress the muscles involved

give some advantages of plyometric training

* great way to increase power
* workouts are short and high intensity
* movements can replicate those used in sport.

give some disadvantages of plyometric training

* repeated exercise can lead to injury due to stress placed on muscle

define weight training

training involving free weights, resistance machines or any object that can be safely lifted

it allows individuals to use and therefore train individual muscles/muscle groups and can be designed to suit an individual’s needs

give some advantages of weight training

* improves muscular strength
* improves muscular endurance
* improves muscle tone
* can be used as part of a recovery program from injury

give some disadvantages of weight training

* heavy weight can increase blood pressure → blocked arteries can restrict blood flow back to heart → leads to heart attacks
* weights may be too heavy/incorrect technique can be used → leads to injury

immediate effects of exercise

increased heart rate - can increase from 70-80 bpm to 100-150 bpm

breathing deeply/more frequently - tidal volume increases, inspiratory and expiratory reserves decrease

temperature rise - increased body temp can lead to:

* radiation - caused by vasodilation occurring to try and lose heat through the skin
* sweat - the body tries to lose heat by evaporation to regulate your body temperature when you exercise

short term effects of exercise (24-36 hrs after exercise)

cramps - involuntary muscle contractions caused by dehydration or lactic acid build up

nausea - uneasiness in the stomach caused by a bodily response to over exertion

tiredness/fatigue - caused by using up glucose, fixed by carbohydrate replenishment