GCSE PE - 2

GCSE PE - 2

1. Principles of Training

   • F.I.T.T
     • Frequency
       • How often the exercise is done.
         • Eg. Training 3 times a week or 2 per day.
     • Intensity
       • The difficulty of the exercise, cardiovascular fitness, your pulse rate can show you how intensely you're working. Fitness will only increase if you are working in the 60%-80% target zone of maxium heart rate.
         • 220 - age = MHR
         • MHR = Maximum Heart Rate
     • Time
       • The duration of the exercise. Keeping your pulse at 60%-80% of its maximum for 2 minutes is the target. The duration of each session can vary.
         • Eg. 30 minutes
     • Type
       • The kind of exercise you do. If you are training for a specific event your exersicde should relate to the chosen sport.
         • Eg. Running at Marathon - Go jogging instead of push-ups.
   • S.P.O.R.T
     • Specificity
       • Understanding the needs of the game or event. The training should be related to the specifc sport you are doing.
         • Eg. A swimmer needs to spend most of their time in the water.
     • Progression
       • Exercising at the same degree of difficulty all the time will only maintain current fitness levels.
         • Eg. You lift a weight of 5kg, next session lift a weight of 10kg.
     • Overload
       • Putting greater demands on the body by exercising, this will improve fitness. The point where exercise is demanding enough to have an effect on the body is called the 'Threshold of Training'. There are three ways with the acrnim of F.I.D.
         • Freuency
           • The number of sessions, eg. up to 3 per week.
         • Intensity
           • The increase of the distance run, repetitions or weight.
         • Duration
           • The lenght of the training session.
     • Reversibility
       • The body will increase in strength, tone and skill with exercise, however it also loses them without it.
         • Eg. 'If you don't use it, you'll lose it.'
     • Tedium
       • Use different ways of training to give variety, keep interest and avoid boredom.
         • Eg. Go biking instead of always running.
   • Individual Needs
     • Whether training to compete or training for health, everyone has a different needs, so try not to follow someone else's exercise program.

2. Method of Training

   • Isotonic Contraction
     • In this contraction, the muscle changes length, therefore something moves.
       • Eg. Bicep Curl
   • Isometric Contraction
     • In this contraction, the muscle stays the same length, therefore nothing moves.
       • Eg. The Wall Sit
   • Aerobic
     • With Oxygen
       • Lower Intensity
       • Long Distance Activities (endurance activities).
         • Eg. Marathon Runner
   • Anaerobic
     • Without Oxygen
       • Higher Intensity
       • Short Distance Activities
         • Eg. 100m Sprinter

3. Training Method

   • Circuit Training
     • Has between 8 to 15 stations in it. Each station has a specific exercise to do. A short rest is allowed between each station.
   • Weight Training
     • Improves muscle strength and tone. It can be done in a gym using 'free weights'.
   • Interval Training
     • Mixing periods of hard exercise and rest periods. Similarity to games activities. Eg. Rugby and Football
   • Continous Training
     • Exercising aerobically at a constant rate doing activities like running or cycling, with no rests.
   • Fartlek Training
     • Is Swedish for 'Speed Play'. Changing speed, distance and times of exercise in the same session.
   • Cross Training
     • Uses a combination of different training methods.