Physical education

Physical education

1. Analysis of performance

   • Officials and sport leaders
     • Sport leaders- highly influential and have the power to motivate the people around them
       • can also help with tactics and strategies in competitions
     • Referees and umpires
       • Making sure the rules of the game is being followed
         • these rules make the sport
           • Coaches need to know all of these rules, this is so they can improved performance
         • to help keep players safe
     • Sports leaders
       • All sports have leaders who can influence those surrounding them and wanting to improve performances
         • These sport leaders need the qualities of:
           • Enthusiasm
           • Outstanding ability in the sport they are in
           • Ability to motivate people surrounding them
           • Ability to read the game or a sporting situation
       • Captains and Coaches are an example

2. Health and fitness

   • Benefits of sport
     • Regular exercise helps improve our health and fitness
       • Health- state of complete mental, physical and social well-being
     • Mental benefits
       • confidence improves
       • the relief of stress and tension
     • Physical benefits
       • losing weight
       • improved posture and body shape
     • Social benefits
       • making friends
       • meeting new people
   • Health-related fitness factors
     • Cardiovascular fitness
       • ability to exercise the whole body for long periods of time
     • Muscular strength
       • the amount of force a muscle can expect against resistance
     • Muscular endurance
       • the ability to use voluntary muscles many times without being tired
     • Flexibility
       • range of movement at a joint
     • Body composition
       • percentage of body weight, which is fat, muscle or bone
     • Speed
       • different rates in which an individual is able to perform a movement
   • Skill-related fitness factors
     • Agility
       • ability to change the position of the body quickly and with control
     • Balance
       • ability to retain the centre of mass above the base of support
     • Co-ordination
       • ability to use two or more body parts together
     • Power
       • ability to use strength at speed
     • Reaction time
       • time between the presentation of a stimulus and the onset of a movement
     • Speed
       • different rate at which an individual is able to perform a movement
     • Methods of training
       • Training can be either aerobic or anaerobic exercise
         • Aerobic exercise
           • steady exercise, that is not too fast ( the heart is able to supply enough oxygen to the muscles )
           • improves cardiovascular
         • Anaerobic exercise
           • exercise is performed in short,fast burst (Where the heart cannot supply enough oxygen to the muslces)
             • improving the ability of the muscles to work without enough oxygen ( when lactic acid is produced)
       • Types of training
         • Circuit training
           • performing a series of exercises in a special order
             • each of these activities take place at a 'station'
               • can improve: speed, agility, co-ordination, balance and musclar endurance
         • Continuous training
           • working for a sustained period of time, but without rest
             • improves cardiovascular fitness
         • Cross training
           • using another sporting activity, to improve fitness
           • training in a different type of enviroment
         • Fartlek training
           • changing your speed and the terrain which you run over
         • interval training
           • Alternating between periods of hard exercise and rest
           • improves speed and muscular endurance
         • Weight training
           • using weights to provide resistance to the muscles
           • Improves muscular strength and muscular endurance
         • Effects of training and exercise
           • After exercise, the body willl always experience immediate and gradual after effects
           • Effects on our bones, joints and muscles
             • Immediate effects
               • muscles contraction
               • increased blood flow to our muscles
               • rise in muscles temperature
             • Effects of regular training
               • increase in bone width and desnity
               • muscles, tendons and ligaments get stronger as time passes
               • joints become more stable
               • increased flexibility at the joints
               • muscles get bigger (known as hypertrophy)
               • your muscle endurance improves
               • Effects on the cardiovascular system
                 • Immediate effects of training
                   • increasing the heart rate
                   • blood temperature rises
                   • blood vessels near the skin, open to allow heat to be lost effectively
                 • Effects of regular training
                   • heart muscles increases in size and depth
                   • lower heart resting rate
                     • quicker recovert rate
                   • reduces risk of heart disease
   • Principles and methods of training
     • You need planning in order to get the best out of your training
       • best programmes are built on principles of specificity, overload, progression and reversibility
         • Needs for things:
           • Frequency
             • decides how often to train
           • Intensity
             • decides how hard to train
           • Time
             • decides how long to train for
           • Type
             • decides which methods of training to use
     • A well good training programme will meet individual needs, that are based on: age, gender, fitness level and the sport you are training for
     • Key principles when planning a programme
       • Specificity
         • training must be matches to the needs of the sporting activity, improving fitness in the body parts used in that sport
       • Overload
         • fitness can only be improved by training more ( more than you usually do )
       • Progression
         • Starting slowly
         • Gradually increasing the amount of exercise and keep overloading
       • Reversibility
         • any adaptation that will take place as a result of training, will then be reversed once you've stopped training