P.E 3

• Co-Ordination


  The ability to use two or more body parts together smoothly and efficiently
• Reaction time


  The time between the presentation of a stimulus and a movement in response to it
• Agility


  The ability to change position and control the body at speed
• Balance


  Being able to keep the body stable while at rest or when on the move
• Types of balance


  • Static balance (keeping the body stable while stationary)
  • Dynamic balance (maintaining a controlled and stable position while moving)
• Both static and dynamic balance are needed in some sports
• Speed


  The differential rate at which an individual is able to perform a movement or cover a distance
• Power


  The ability to undertake strength performance quickly
• Cardiovascular endurance


  The ability of the heart and lungs to supply oxygen to the working muscles
• Flexibility


  The range of movements possible at a joint
• Muscular Endurance


  Ability of muscles or muscle groups to undergo repeated contractions without avoiding fatigue
• There is a range of different types of training that a sports performer can choose from to create a well-planned training programme that uses scientific principles to improve performance
• Rest and recovery is also a critical part of all training programmes. It gives the body time to repair any damage caused during training or competition
• Continuous Training


  A method of training that seeks to maintain or improve Cardiovascular Endurance
• Continuous Training


  • Activity that continues for an extended period of time without rest
  • Stresses the AEROBIC System
• Advantages of Continuous Training

  • Keeps you fit and healthy
  • Good method to improve aerobic and all-round fitness
• Disadvantages of Continuous Training

  • If the activity is not hard enough to raise the heart rate of the performer then the method is ineffective
  • If the activity is too hard too soon then the performer will most likely exhaust themselves due to the large demand for oxygen
  • Can become boring
• Adaptations from Continuous Training

  • Heart will get bigger and stronger allowing greater delivery of blood (& O2) to the working muscles
• Continuous Training activities


  • Long distance Running
  • Cycling
  • Swimming
• Fartlek Training


  Also known as 'SPEED PLAY' (Swedish) often used to maintain or improve aerobic endurance
• Fartlek Training


  • The Speed, Intensity and often Terrain (gradients & surface – sand, mud etc.) are varied throughout the training session
  • Can train both Aerobic and Anaerobic systems
  • Can often add enjoyment to otherwise tedious training sessions with variations in speed, intensity and terrain
• Advantages of Fartlek Training

  • Replicates the movement pattern of real games
  • Improves aerobic capacity needed for games player
• Disadvantages of Fartlek Training

  • Can cause muscles soreness and injury if terrains too uneven
• Adaptations from Fartlek Training

  • Can force the body to adapt in a way that it can better delay the onset of lactic acid build up
• Fartlek Training activities


  • Ideal for team sports as it replicates the efforts of a player / athlete in a game like situation (run, walk, jog, sprint, rest, repeat)
• Interval Training


  A type of training which features distinct periods of work followed by periods of rest
• Interval Training


  • One of the most popular forms of training for both anaerobic and aerobic endurance
  • Adaptable to the individuals needs and sports
  • The following must be taken into consideration when designing an Interval training session: Duration, Speed / Intensity, Number of Sets / Repetitions, Duration of rest periods, Type of training used (aerobic / anaerobic)
• Advantages of Interval Training

  • It is physically beneficial because you are mixing both aerobic and anaerobic exercise together
  • Good method to set personal targets and goals to enhance fitness, performance and motivation
• Disadvantages of Interval Training

  • It can be repetitive and dull if new targets are not set
  • It can be disheartening if the performer cannot reach the required goal. Must ensure that the targets set are achievable to the individual
• Interval Training activities


  • Ideal for team sports such as football, hockey and rugby (sprint 30m, rest, repeat 5 times)
• Circuit Training


  A method of training that incorporates different stations to stress / overload different muscle groups
• Circuit Training


  • Involves a number of 'exercise stations' arranged in a particular way called a circuit
  • Can use either repetition number (20 press-ups) or timed periods for each station (30 secs)
  • Can be adaptable to any performers activity / sporting needs
  • NO muscle group should be worked on two stations consecutively
  • Can incorporate skills as well as exercises
  • Usually 11 – 15 stations in each circuit
  • Easily changed as individuals progress
  • Individuals can complete different circuits at same time as each other
• Advantages of Circuit Training

  • Little or no specialist equipment
  • Setting up a circuit is fairly easy
  • Can cater for large groups of people
  • It is less boring due to all of the exercises being different
  • It is easily adaptable and can be set up in both indoors and outdoors
• Disadvantages of Circuit Training

  • Need a large space
  • People can get in each others way if the circuit is busy and performed in a small area
• Ways of running a Circuit Training session

  • Timed Circuit – Set time at each station followed by a period of rest
  • Fixed Load – A set amount of work that needs to be done
  • Varied Lap – varying the time, increasing/decreasing work load and rest
• Circuit Training activities

  • Skipping – Press Ups – Squats – Dips – Crunches – Rest – Repeat
• Weight Training


  A form of training that involves the use of resistance to overload muscle groups and force adaptions that grow muscle tissue
• Weight Training


  • Weighted exercise are performed in a circuit
  • 6-8 Reps (High Weight 70Kg) = Muscular Strength
  • 10-12 Reps (Lower Weight 15Kg) = Muscular Endurance
  • Muscle groups are overloaded / stressed forcing the body to adapt
• Advantages of Weight Training

  • Strengthens the muscle throughout the range of movement
  • Easily adaptable to suit most sports
  • Fastest way to increase muscle strength
• Disadvantages of Weight Training

  • Equipment is very expensive and can be difficult to use if accessibility is low
  • Muscles can become sore because of the stress they're under when lengthening and there isn't a sufficient cool down period