CHAPTER 3 (paper 1)

• health


  a state of complete physical, mental and social wellbeing not merely the absence of disease or infirmity
• fitness


  the ability to meet/cope with the demands of the environment
• maximum heart rate

  220 - age
• maximal effort


  effort above 90% of your maximum heart rate
• maximal heart rate


  effort above 90% of your maximum heart rate

  
• anaerobic training zone

  80-90% of maximum heart rate

  
• aerobic training zone

  60-80% of maximum heart rate

  
• what training seasons are there?

  • Pre-season (1)
  • competition season (2)
  • post-season (3)
• PRE-SEASON

  aim:

  to improve general and aerobic fitness and specific needs so that the performer is ready for competition season

  • is often done via aerobic training
• COMPETITION SEASON

  aim:

  to maintain fitness levels and to work on specific skill used in the sport

  • performer should be at peak fitness
• POST-SEASON

  aim:

  rest and recovery

  • may maintain some aerobic and anaerobic fitness
• what does an effective warm up do?

  • body temperature will increase
  • stretching will increase range of motion
  • will be a gradual increase in effort towards 'competition pace'
  • psychologically prepared and focussed
  • less chance of injury
  • increase the amount of oxygen carried to muscles
• stages of a warm up

  1. gradual pulse raiser - increases oxygen to muscles
  2. stretching - all muscles are stretched and ready
  3. skill base practice
  4. mental preparation - getting focused
• what does an effective cool down do?

  • allows the body to start to recover after exercise
  • helps with the removal of waste products (co2, lactic acid etc.)
  • can help prevent DOMS
• stages of a cool down

  1. activity to maintain elevated heart rate with a gradual decrease
  2. stretching all muscles used in the activity