PE Physical Training

Health

A state of complete physical, mental and social wellbeing and not merely at the absence of disease or infirmity

Fitness

The ability to meet, or cope with the demands of the environment

Agility

The ability to move and change direction quickly, at speed, while maintaining control

Balance

The ability to keep the body stable by maintaining the centre of mass over the base of support. There are two types, static balance and dynamic balance

Cardiovascular Endurance

The ability for the heart and lungs to supply oxygen to the working muscles. Also called “aerobic power”

Coordination

The ability to move two or more parts of the body smoothly and efficiently

Flexibility

The range of movement possible at a joint

Muscular Endurance

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

Power

The product of strength and speed (also referred to as an anaerobic power or explosive strength)

Reaction Time

The time taken to initiate a response to a stimulus

Strength

The ability to overcome resistance. Four types: maximal, dynamic, explosive and static

Speed

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

Reasons for Fitness testing

Identifying strengths and weaknesses, motivation, establishing a starting point and providing variety

Limitations of Fitness testing

Tests are general and not sport specific, tests do not replicate movements used in most sports, conducted in isolation (no competitive conditions, are inaccurate, high levels of motivation required and questionable reliability as well as procedure is specific

Test for Agility

Illinois Agility test

Test for Balance

Stork Balance test

Test for Cardiovascular Endurance

Multi-stage Fitness test

Test for Coordination

Wall toss test

Test for Flexibility

The Sit and Reach test

Test for Muscular Endurance

The Sit-up Bleep test

Test for Power

Vertical Jump test

Test for Reaction time

Ruler Drop test

Test for Maximal Strength

One Rep Max test

Test for Speed

30m Sprint test

Test for Strength

Handgrip Dynamometer test

SPORT

Specificity, Progressive Overload, Reversibility and Tedium

S in SPORT

Specificity - training must be specific to sport

P in SPORT

Progressive Overload - gradually increasing the amount of overload so that fitness gains occur

R in SPORT

Reversibility - fitness levels are lost when you stop exercising

T in SPORT

Tedium - Boredom that can occur from training the same way every time

FITT

Frequency, Intensity, Time, Type

F in FITT

Frequency - how often you train

I in FITT

Intensity - how hard you train

1st T in FITT

Time - how long you train

2nd T in FITT

Type - the specific method of training

Aerobic Training Zone

60%-80% of MHR

Anaerobic Training Zone

80%-90% of MHR

Calculation of MHR

220 - Age

Circuit Training

Involves a series of exercises called stations, which are completed one after the other with a brief period of rest in between - trains all components of fitness

Advantages and Disadvantages of Circuit training

Very flexible, can train at same time, relatively easy to set up, but its not suitable for individuals, quite large space is required, technique can be affected by fatigue

Continuous Training

Involves working for a sustained period of time without rest, working in aerobic zone for a minimum of 20 minutes - trains cardiovascular endurance

Advantages and Disadvantages of Continuous training

Specialist equipment is not necessary, ideal for beginner and for someone on their own, but not suitable for groups and does not improve anaerobic fitness

Interval Training and HIIT Training

Involves alternating between periods of work and rest - trains cardiovascular endurance

Advantages and Disadvantages of Interval training

Good for inexperienced performers and beginners, good for overall fitness, trains aerobic and anaerobic, but can put a lot of pressure on body and recovery period is 48 hours between exercises

Fartlek Training

Another type of interval training that involves periods of slower work and periods of faster work - trains cardiovascular endurance

Static Stretching

Involves holding a stretch still for up to 30 seconds. Muscles contract isometrically during this. Trains flexibility

Advantages and Disadvantages of Static Stretching

Concentrates on a very specific component of fitness but just concentrates on one type of stretching you won’t be able to stretch muscles fully

Weight Training

Involves the use of weights to cause adaptation of the muscles - trains strength, power and muscular endurance

Advantages and Disadvantages of Weight training

Can concentrate on specific muscles and can concentrate on strength, power or muscular endurance but requires specialist equipment, incorrect technique can lead to injury and spotter is needed.

Plyometric Training

Involves high-impact exercises that teach the muscles to perform their maximum contractions faster - trains power

Advantages and Disadvantages of Plyometric training

Requires little to no equipment, workout is short and high intensity, simulate movements in sport but you must have 3 days of recovery, performer must have good levels of strength and can cause stress on joints and muscle soreness after training