AQA GCSE PE: Physical Training, GCSE PE - Physical Training

• Circuit Training

  Involves different exercises being organised in different stations. Each station is completely different from the next
• Continuous Training


  Exercising for a sustained period of time without rest (improves cardiovascular endurance)
• Fartlek Training

  'Speed play', a form of continuous training where the speed/intensity of training (usually running) is varied
• Interval Training


  Incorporates periods of work followed by periods of rest (usually used to improve speed)
• Plyometrics

  high impact exercise to train muscles to perform maximum corrections faster + more powerful. an eccentric isotonic contraction followed by a larger concentric isotonic contraction
• Static Stretching


  Stretching to the limit and holding the stretch. the muscles contract isometrically as they don't change length
• Weight Training


  The use of weights/resistance to cause adaptation of the muscles (improves strength or muscular endurance)
• High altitude training

  effective for aerobic training, benifits endurance athletes, not good for sprinters which work anaerobically. It is carried out at high altitude (2000 meters above sea level) less oxygen at high altitude = oxygen carrying capacity reduced = body adapts by making more red blood cells to carry oxygen allows more oxygen to be sent to working muscles and work aerobically for longer
• Health


  A state of complete physical, mental and social well-being and not merely 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


  Maintaining the centre of the mass over the base of support. Balances can be static or dynamic.
• Cardiovascular Endurance


  Also known as aerobic power. The ability of the heart and lungs to supply oxygen to the working muscles.
• Coordination


  The ability to use two or more different parts of the body together, smoothly and efficiently.
• Fatigue


  physical fatigue is a feeling of extreme or severe tiredness dur to a built up of lactic acid in the muscles or working for long periods of time.
• Flexibility


  The range of movement possible at a joint.
• Muscular Endurance


  The ability or a muscle or a muscle group to undergo repeated contractions, avoiding fatigue.
• Power


  The product of strength and speed. Power = Strength x Speed.
• Reaction Time


  The time taken to initiate a response to a stimulus.
• Strength


  The ability to overcome resistance. There are four types of strength: Maximal, Static, Explosive and Dynamic.
• 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

  Providing VarietyMotivationIdentifying Strengths/WeaknessesMonitering ImprovementEstablishing a Starting level
• Measuring Agility

  The Illinois Agility Test
• Measuring Balance

  The Stork Balance Test
• Measuring Cardiovascular Endurance

  The Multi Stage Fitness Test
• Measuring Coordination

  The Wall Toss Test
• Measuring Flexibility

  The Sit and Reach Test
• Testing Muscular Endurance

  The Sit-Up Bleep Test
• Measuring Power and Explosive Strength

  The Vertical Jump Test
• Measuring Reaction Time

  Ruler Drop Test
• Measuring Maximal Strength

  The One Rep Max Test
• Measuring Speed


  The 30 Meters Sprint Test
• Measuring Strength

  Handgrip Dynamometer Test
• Principle of Training


  Guideline that, if applied, ensure that training is effective and results in positive adaptations. The principles of training can be remembered using the mnemonic INSPORRR: Individual Needs, Specificity, Progressive Overload, Reversibility, Rest and Recovery.
• Specificity


  Making training specific to the sport or activity being played or performed, to the movements, muscles and energy systems which are used in that sport or activity.
• Progressive Overload


  Gradually increasing the amount of overload so that fitness gains will occur, without the potential for injury. Overload involves gradually increasing the stress placed on the body during training.
• Reversibility


  Fitness levels are lost when you stop exercising.
• FITT Principle


  Used to increase the amount of work the body does, in order to achieve overload. FITT stands for frequency, intensity, time and type.
• Training Thresholds


  The upper and lower boundaries of the aerobic training zone and the anaerobic training zone are called training thresholds.
• Aerobic Training Zone


  Training in the aerobic training zone allows the performer to develop their ability to work aerobically. It is 60-80% of your MHR.