GCSE P.E PHYSICAL TRAINING

Physical training

What is health?

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

What is fitness?

The ability to meet and cope with the demands of the environment

What is the relationship between health and fitness?

Ill heath can negatively affect fitness levels

Increased fitness levels can positively affect health

Over training can lower your immune system

What is agility? (+ sporting example)

The ability to move quickly and change direction with ease

E.g Basketball or football when dodging opponents.

What is strength? (+ sporting example)

The ability to move large loads

E.g weightlifting or shot put

What is maximal strength (+ sporting examples)

The greatest amount of force that a muscle or group of muscles can generate in a single maximal effort

E.g Weightlifting and shot put

What is dynamic strength?

The ability to exert force repeatedly over a period of time

What is explosive strength?

The ability to generate a maximal effort in a minimal amount of time

What is balance?

The ability to maintain the centre of mass over the base of support

What is speed?

The ability to cover a distance in a short amount of time

What is muscular endurance?

The ability for a muscle or group of muscles to undergo repeated contractions, avoiding fatigue.

What is cardiovascular endurance?

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

What is flexibility?

The range of motion available at a joint or group of joints

What is power?

The ability to apply force quickly

What is coordination?

The ability to use two or more body parts smoothly and efficiently at the same time

What is reaction time?

The time taken to initiate a response to a stimulus

What are some reasons for carrying out fitness tests?

T - Training programme

E - Evaluate strengths and weaknesses

S - Set Goals

T - Tedium

What are the limitations of fitness testing?

Not sport specific

Must be carried out with correct procedures and protocols

Does not replicate the movements of activities

Does not replicate competitive conditions

Questionable reliabity

What is quantitative data?

Facts

Does not deal with opinion (objective)

What is qualitative data?

Deals with opinions

Subjective

What are the principles of training?

S - Specificity

P - Progressive

O - Overload

R - Reversibility

T - Tedium

What is specificity?

Making training specific to the requirements of an activity or individual

What is progressive?

To gradually increase the amount of overload so fitness gains occur but without injury

What is overload?

Working harder than normal

What is reversibility?

If an individual stops training for a period, fitness gains will be lost

What is tedium?

A lack of variety in training that can lead to boredom, reducing motivation and performance

What are the principles of overload?

F - Frequency

I - Intensity

T - Time

T - Type

What does frequency mean?

How often someone trains

What does intensity mean?

How hard you train

What does time mean?

How long you train for

What does type mean?

The type of training you do must be specific to the component the athlete wants to improve

What is high altitude training?

When some athletes train for several weeks at high altitudes to improve their endurance and oxygen efficiency (above 2400m)

How does high altitude training work?

As there is little oxygen at high altitudes, the body adapts by increasing red blood cell production, improving oxygen transport to muscles

What are the benefits of high altitude training?

Athletes can sustain exercise at higher intensities, improve endurance, and enhance overall performance due to increased red blood cell count and oxygen efficiency

What are the limitations of high altitude training?

Too difficult for some athletes

Limited benefit for anaerobic athletes

Altitude sickness

Benefits lost quickly (2 weeks)

What is heart rate?

The number of times your heart beats per minute (BPM)

How to calculate max heart rate?

220 - Age

What is a training threshold?

The level of intensity needed to stress the body enough to cause an adaptation or improvement in performance

What is the word equation for aerobic exercise?

Glucose + Oxygen → Carbon Dioxide + Water + Energy

What percentage of heart rate is the aerobic training zone?

60-80%

What is the word equation for anaerobic exercise?

Glucose → Lactic Acid + Energy

What percentage of heart rate is the anaerobic training zone?

80-90%

How do you need to train to improve your strength/power?

Lift above 70% of your one-rep max for three sets of 4-8 reps

How do you need to train to improve your muscular endurance?

Lift below 70% of one rep max for three sets of 12-15 reps

What are the 3 training seasons?

Pre season

Competition

Post - Season

What are the aims of pre season?

Toprepare the body for competition by developing strength, endurance, and skills. It often includes fitness training and tactical work

What are the aims of the competitive season?

Improve specific skills

Focus on tactics

Maintain fitness levels

What are the aims of post - season?

Rest and recover

Maintain cardiovascular fitness

Any medical procedures can happen now

What are the key components of an effective warm up?

Pulse raiser

Stretches

Skill based activity

Mental preparation

Benefits of a pulse raiser?

Increases heart rate and blood flow to muscles, improves flexibility and reduces risk of injury, and prepares the body mentally and physically for exercise

What are the benefits of stretching?

Improves flexibility, aids recovery, reduces muscle stiffness, and lowers risk of injury

What are the benefits of a skill based activity?

Movement skills are practiced

What are the benefits of mental preparation?

Enhances focus and concentration, reduces anxiety, builds confidence, and improves performance during physical activities

What are the key components of an effective cool down?

Maintaining elevated breathing and heart rate

Gradual reduction in intensity

Stretching

What are the considerations to prevent injury?

Warm up and cool down

Maintaining hydration

Avoiding overtraining

Use spotters

Correct technique

Use necessary taping

Appropriate rest

Appropriate clothing/footwear

Do not overstretch

Handgrip dynamometer test

Tests strength

Requires a handgrip dynamometer

1. Hold it in the dominant hand

2. Raise arm 90 degrees with elbow against body

3. Squeeze with maximum effort

4. Repeat 3 times and take the best score

Illinois Agility test

Tests agility

Requires 8 cones, tape measure, stop watch and another person

1. Arrange the cones in a 10m by 5m rectangle with 4 cones in a line down the middle

2. The performer starts face down

3. Another person times you as you run around the cones as fast as you can

30m speed test

Tests speed

Requires two cones, tape measure, stop watch and another person

1. Using the tape measure place the cones 30m apart

2. Run in between the cones and have a person time how long it takes you

3. Use a flying start

Anderson ball catch test

Tests coordination

Requires a ball, a flat wall, a stop watch and another person

1. Start with the balls in one hand

2. Stand 2m away from the wall, feet together

3. Throw the ball against the wall and catch it with the other hand

4. Repeat for a set duration, counting the number of successful catches

5. 2 Attempts are allowed

The stork balance test

Tests balance

Requires a stopwatch

1. Place hands on hips and raise one leg so the toes touch the inside of the planted leg

2. Time how long you can stay on one leg until they lose balance or move their toes

Ruler drop test

Tests reaction time

Requires a 1m ruler and another person

1. One person holds the ruler in between thumb and index finger of the other’s dominant hand

2. Without warning the ruler is released and the performer must catch the ruler as quickly as possible

3. The distance caught is measured in centimetres, recording the reaction time based on how far the ruler fell.

4. Test can be repeated 3 times to find an average

Vertical jump test

Tests power

Requires a wall, ruler and chalk

1. With feet flat, reach as high as you can on the wall and make a mark in chalk

2. From standing position, jump as high as possible

3. Record the difference between standing and the jumps height

Sit up bleep test

Tests muscular endurance

Requires a video of the test, gym mat and another person

1. Lie on the mat in a sit up position with the partner supporting the ankles

2. Sit up and down on the bleep

3. The score is how many sit ups you complete before failing to keep up with the bleep

Sit and reach test

Tests flexibility

Requires a sit and reach box and slider

1. Sit on the floor with legs stretched out in front

2. Remove shoes and place feet up against the sit and reach box

3. Reach forward and push the slider as far as possible

4. Record the distance reached in centimetres to assess flexibility

Bleep test

Tests cardiovascular fitness

Requires cones, tape measure, video of the test and a record sheet

1. Measure a distance of 20m and place the cones far apart

2. Run back and forth between the cones to the beep sound

3. The score is the level reached before failing to keep the pace

Fartlek training

Form of continuous training which involves changes in intensity over different intervals

Advantages

1. Adaptable

2. Works aerobic and anaerobic systems

3. Does not require lots equipment

Disadvantages

1. Training lacks structure

2. Hard to monitor progress

Weight training

Involved reps and sets and lifting different sized reps depending on your aims

Advantages

1. Easily adapted for different aims

2. Strength gains can occur

3. Relatively straightforward

4. Relevant to all sports

Disadvantages

1. Can increase blood pressure

2. Requires lots of motivation

3. Injury can occur if weights are too heavy or incorrect technique is used

HIIT training

Short bursts of extreme effort with even shorter rest periods

Advantages

1. Burns body fat and calories quickly

2. Can be altered to suit different needs

3. Can be completed easily

4. Improves anaerobic and aerobic systems

Disadvantages

1. Extreme work can lead to injury

2. Requires high levels of motivation

3. Can lead to dizziness

Plyometric training

Using your body weight and gravity to stress the muscles involved

Advantages

1. Directly improves power

Disadvantages

1. Very specific

2. Need to be very fit

3. Can cause injury due to stress placed on muscles and joints

Circuit training

A series of exercises performed one after the other with a rest in between

Advantages

1. Can be simple to complex

2. Can be adapted to train different fitness components

3. Varied to suit age or fitness level

4. Can use progressive overload

Disadvantages

1. Need a good amount of space

2. May require specialist equipment

3. Difficult to gage rest to work ratio

Static stretching

Stretching to the limit and holding the stretch isometrically (for around 45 seconds)

Advantages

1. Increases flexibility

2. Relatively safe

3. Can be done by almost anyone

Disadvantages

1. Time consuming to stretch the whole body

2. Over stretching can cause injury

3. Some muscles are easier to stretch

Continuous training

Exercise for a sustained period of time without rest

Advantages

1. Needs little equipment

2. Improves aerobic fitness

3. Can be done anywhere

Disadvantages

1. Can be tedious

2. Time consuming

3. Doesn’t always match the demands of the sport

4. Can cause injury due to repetitive contractions