Samenvatting
Summary PE GCSE OCR - training
- Vak
- Instelling
From a student who got a 9 and used only these set of notes. Learn these off by heart and you will ace your exam.
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Voorbeeld van de inhoud
PRINCIPLES OF TRAINING:Specificity
Progression
Overload
Reversibility
Variance
S:
o the training done must be specific and relevant to the activity/ type of sport
o it must be specific towards the energy system used, muscle groups used, and actions involved in the
activity
P:
o the training done must get progressively more difficult
o as adaptions occur the performers should make more demands on the body
o however, overload must not take place, injury may occur if the demands on the body are too
unrealistic
O:
o the body must be worked harder in order to improve there needs to be stress and discomfort put on
the body
o the body will respond by adapting to the stress
o we overload using the FITT principle
R:
o performance can deteriorate if training stops or gets too easy for any length of time
o if training stops than any fitness gained will be lost, VO2 max and muscle strength will decrease
(muscular atrophy)
V:
o There should always be a variety in training
o if it becomes too predictable athletes will become bored and may overuse particular muscles which
can lead to injury
OPTIMISING PERFORMANCE:
Frequency- how often
Intensity- how hard
Time- how long
Type- which training (fartlek)
Types of training:
Continuous:
o these seek to maintain and improve your cardiovascular endurance
o this training uses aerobic respiration and should be carried out at steady intensity for 20 minutes to 2
hours
o by doing this you got a bigger heart, a stronger heart, better stroke volume
o running cycling swimming
Fartlek:
o speed play
o varying intensity levels
o good for aerobic activity because of the endurance but also anaerobic for the short fast intervals
o running with sprints
, Interval:
o this is adaptable for individual needs and it includes both aerobic and anaerobic
o aerobic should be longer and slower
o intervals of work and rest
o the following factors should be taken into account: duration, speed, number of wraps, number of
sets, duration of rest, type
Circuit training:
o made up of a series of exercises that involves repetition
o different muscles should be used at each station
o you always have some rest for example 2 minutes of push ups then 30 second’s rest
Weight:
o involves a number of reps and sets depending on the type of strength needed
o high resistance will be needed if you want maximum strength
Plyometric:
o a form of training that involves rapid and repeated stretching and contracting of the muscles
o intended to improve dynamic strength and also improves muscle contracting speed which improves
power
o stretched muscles work better
o it involves bounding hopping and jumping
o muscles have to work concentrically and eccentrically (jumping and landing)
o burpees, squat jumps, box jumps
o sports the benefit from this are sprinting, throwing and jumping
HIIT:
o high intensity interval training
o a cardiorespiratory technique
o alternates brief speed and recovery intervals to increase overall intensity of workout
o 30 seconds to 3 minutes done at level 7, a higher intensity would mean a longer recovery or a shorter
rep
o normally 20 to 30 minutes with a peak effort of 80 to 90% of maximum heart rate
o squat's, star jumps, plank etc
Components of warmup:
Why do we warm up?
- to prepare ourselves for exercise both physically and mentally
- decreases the likelihood of injury
- release of adrenaline that speeds up oxygen delivery to muscles
- increases muscle temperature which ensures there is a ready supply of energy and flexible
muscles
Pulse raiser:
o we need to slowly increase heart rate and gradually increase temperature
o jogging, skipping, cycling
Mobility:
o exercises that take the joints through a full range of motion
o arm swings and hip circles
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