PE: Paper 2 AQA A Level

• 1 Rep Max (1RM)

  The maximum amount a performer can lift in one repetition
• Repetitions (Reps)

  the number of times you do an exercise
• sets

  the number of cycles of reps
• weight training for muscular endurance

  involves lifting weight under 70% of your 1RM

  involves lifting lighter weights with a high number of reps (3 sets of 12-15 reps)
• weight training for muscular strength

  involves lifting weight over 70% of your 1RM

  involves heavy weights with low number of reps (3 sets of 4-8 reps)
• disadvantages of weight training

  heavy weights can increase blood pressure

  injury can occur if too heavy or incorrect technique used

  calculating one rep max requires high levels of motivation
• advantages of weight training

  relevant to all sports

  can be easily adapted for different fitness aims

  strength gains occur

  straightforward to carry out
• weight training

  physical training that involves lifting weights to develop muscular strength
• disadvantages of circuit training

  an appropriate amount of space is required

  may require specialist equipment

  difficult to gauge appropriate work/rest ratio at the start
• advantages of circuit training


  Exercises chosen can be simple to complete

  The circuit can be manipulated to train different muscle groups

  can be varied to suit fitness level/age

  easy monitor & alter
• how to organise circuit training

  what you hope to achieve

  how much space & equipment is available

  'Work to rest ratio' - how much time should be allocated to time & rest between stations
• Circuit training


  A type of training that requires performing a series of different exercises at each stage/station.
• disadvantages of interval training (HIIT)

  extreme work can cause injury

  high levels of motivation needed

  can lead to dizziness & feelings of nausea
• advantages of Interval training (HIIT)

  burns body fat & calories quickly

  can be altered to suit individual

  can be completed quickly

  can improve both aerobic & anaerobic energy systems
• Interval training (high-intensity interval training (HIIT))

  a type of training that involves alternating periods of work with periods of rest. Used to improve anaerobic power
• Fartlek training

  This type of training allows an athlete to run at varying speeds, over unmeasured distances, on different terrain
• disadvantage of continuous training

  can be boring

  time consuming

  doesn't always match demands of sport
• advantages of continuous training

  can be done with little or no equipment

  improves aerobic fitness

  can be done anywhere
• continuous training


  involves working for a sustained period of time without rest. It improves cardio-vascular fitness. e.g jogging or swimming
• Training Methods

  Continuous training

  Fartlek training

  Interval training

  Circuit training

  weight training

  PNF
• Peaking

  Planning and organising training so a performer is at their peak, both physically and mentally, for a major competition
• Tapering


  Reducing the volume and or intensity of training prior to competition
• Microcycle

  Planning for a week, a few days or an individual training session
• Mesocycle

  Usually a 4-12 week period of training with a particular focus such as power
• 3 periods in the macrocycle

  1 - preparation period - general conditioning, improving fitness

  2 - competition period - refining skills & techniques, maintain fitness

  3 - transition period - rest & recovery stage
• Macrocycle

  Long term planning consisting of 3 periods
• periodisation comprises 3 cycles

  Macrocycle

  Mesocycle

  Microcycle
• periodisation


  Dividing the training year into specific sections for a specific purpose
• FITT principle

  Frequency - the amount you train

  Intensity - to improve you train harder

  Time - the time spent training

  Type - type of exercise, needs to be relevant to your sport
• Principles of Training: Recovery

  Rest days needed to allow body to recover from training. 3:1 ratio should be used (3 days training then rest for 1)
• Principles of Training: Reversibility

  Also known as detraining, If training stops then adaptations & improvements will deteriorate
• Principles of Training: Progression Overload

  Gradually performing harder throughout the training programme. Too little & you experience tedium, too much & you risk injury
• Principles of Training: Specificity

  -training should be relevant for your chosen activity
• Principles of training SPORR

  Specificity

  Progression

  Overload

  Reversibility

  Recovery
• DOMS

  delayed onset muscle soreness
• physiological effects & benefits of a cool-down

  keeps skeletal muscle pumps working

  maintains venous return

  prevents blood from pooling in veins

  removes lactic acid

  reduces HR & body temperature

  Limits effects of DOMS
• Cool-down

  low-level activity that prepares your body to return to a resting state
• physiological effects & benefits of a warm up

  reduces probability of injury

  increase HR & dilates capillaries

  increase in muscle temperature - aids in oxygen disassociation & increased enzyme activity
• Ballistic stretching


  performing a stretch with swinging or bouncing movements to push a body part even further
• Passive static stretching

  Stretching performed with the aid of an external force applied by either another individual or an external apparatus