Pe paper 1- Physical training

List the components of fitness and how they are measured

• Dynamic strength/muscular endurance- sit up bleep test

• Static strength- wall sit

• Maximal strength- 1 rep max bench press

• Explosive strength/power- vertical jump test

• speed- 30m sprint test

• Cardiovascular endurance- multi stage fitness test

• Flexibility- sit and reach test

• Agility- Illinois agility test

• Balance- standing stock test

• Reaction time- ruler drop test

• Co-ordination- wall toss test

Health

A state of complete physical, mental and social well being and not just the absence of disease

Fitness

The ability to cope with the demands of the environment

Things that can affect your health and fitness

• Smoking- lung cancer

• Alcohol- liver damage and damage to the immune system

• Drugs- can have a negative impact on a individuals physical and mental health

Name the 4 strengths and their definitions

1. Dynamic strength- the ability of the muscle to undergo repeated contractions for a long period of time

2. Static strength- the ability to hold a body part (limb) in a static position. The muscle length stays the same whilst maximum force is applied

3. Explosive strength- Speed x strength (anaerobic power)

4. Maximal strength- the largest force possible in a single contraction.

Reasons for fitness testing

• to measure how successful a training program has been

• To show starting level of fitness

• To identify strengths and weakness in a performance

• To motivate/set goals

• To compare results and the nation average

Limitation to fitness testing

• rest are often not sport specific and are too general

• Don’t replicate sport conditions (not under pressure)

• Some participants need motivating therefore results and not reliable

• Must be carried out with correct procedures to increase validity

Validity definition

The extent to which a test or method measures what it sets out to measure

Reliability definition

The consistency and reliability of a test

Qualitative data

A measure of opinion

Quantitative data

A measure of numbers

What does SPORT stand for

• specificity- training should be specific to the needs of an individual and demand of the sport they play

• Progressive overload- gradual increase of stress on the body to increase fitness gains

• reversibility- if an individual stops/decreases their training level, then fitness and performance level is likely to drop

• tedium- boredom

Circuit training

High intensity exercises performed one after the other with a rest period in between

Continuous training

Exercising for a long period of time with rest. (Usually 20min or more)

Fartlek training

Period of fast work with intermittent period of slower work

Interval training

Training method that incorporates periods of work followed by period of rest

Static stretching

Stretch to the limit and holding the isometrically

Weight training

The use of weights/ resistance to cause adaptations to muscles

Plyometrics training

Bounding, hopping and jumping to increase power

Aerobic training zone

60-80% of maximal heart rate

Anaerobic training zone

80-90% of maximal heart rate

Considerations to prevent injury

• avoid over training

• Appropriate footwear and clothing

• Taping/bracing to support areas of weakness

• Use spotter when lifting weights

• Appropriate rest inbetween sessions

• Warm up and cool downs

• Hydration should be maintained

• Avoid over stretching

• Training types and intensity should be used to match the training purpose

Altitude training

Aerobic training performed at a height above 2,000 metres where there is less oxygen

How altitude training works

1. At night altitude there is less oxygen so oxygen carrying capacity is decreased

2. Therefore, training at high altitude is harder. As a result we produce more red blood cells to carry oxygen

3. By the end of training the body has more red blood cells

4. When athlete returns to sea level, their higher amount of red blood cells means they can carry more oxygen aiding their aerobic performance meaning they can work harder and for longer

Benefits of altitude training

• effective training method for improving aerobic capacity/cardiovascular endurance

• Produces more red blood cells which aids aerobic performance when returning back to sea level

Limitation of altitude training

• no benefit for anaerobic athletes

• Often have to travel abroad which can be costly

• Training is harder/strenuous

• Altitude sickness/ nausea

• Benefits are lost quickly when retiring to sea level, red blood cell count decreases

Pre season

Period leading up to the competition.

AIM is to improve aerobic fitness

Competition season

Fixtures played every week

Goal is to maintain level of fitness related to the activity without causing fatigue

Post season

Period after the competition season has ended

Purpose is to:

• rest and recover

• Repair injuries

• Maintain general fitness

• Prepaid for next training cycle