Unit 3: Physical Training- PE

• Circuit Training


  1. Series of exercises performed one after the other

  2. With a rest in between
• Continuous Training


  Exercising for a sustained period of time without rest
• Continuous Training


  • Improves cardiovascular Fitness
  • Sometimes referred to as 'steady state training'
• Fartlek Training


  • Means 'speed play' in Swedish
  • Training method which incorporates varying speeds and varying terrains
• Interval Training


  Training method that incorporates periods of work followed by periods of rest
• HIIT Training (High Intensity Interval Training)


  • Short bursts of extreme effort with even shorter rest periods
  • Often uses a 2:1 work to rest ratio (e.g. 30s work, 15s rest)
• HIIT Training


  • Burns fat and calories quickly
  • Can be easily altered
  • Can be relatively quick
  • Can improve anaerobic & aerobic energy system
• Static Stretching


  Stretching to the limit and holding the stretch isometrically
• Static Stretching


  • Increases flexibility
  • Can be done by anyone
  • Safest method to do stretching
• Static Stretching


  • There are better methods of stretching, e.g. dynamic stretching
• Progressive Overload


  Progression training should gradually increase to allow the body to adapt
• Overload


  Working harder than normal
• Progressive Overload


  Working harder than normal whilst gradually & sensibly increasing the intensity
• Reversibility


  If a performer stops or reduces their training, their fitness and performance will drop
• Tedium


  Boredom. If training isn't varied, the performer will become bored of it. It can lead to poor interest.
• Frequency


  • How often someone trains
  • Normal training should take place 3 or more times a week
  • As fitness increases, the ability to train more often also becomes possible
• Intensity


  • How hard you train: how fast / how heavy, etc.
  • As fitness increases, intensity should be suitably increased
• Time


  • How long you train for
  • As fitness increases, the length of time spent training may increase
• Type


  • The type of training used, e.g. continuous training
  • The training type must remain suitable, to gain the specific fitness benefits required
• Marathon Training


  1. Work on skills

  2. Increase time & intensity

  3. Continue going to practice regularly

  4. Doing different types of drills
• A marathon runner needs to work for a long time continuously. During a marathon, a marathon runner needs to keep the intensity level as a marathon takes a long time. To improve the performance the marathon runner specifies its training to continuous training, & gradually trains for long periods of time at a low intensity.
• Component


  • agility
  • balance
  • cardiovascular endurance
  • coordination
  • flexibility
  • muscular endurance
  • power
  • speed
• Agility


  ability to change direction with speed
• Balance


  ability to retain centre of mass over base of support when falling
• Cardiovascular endurance


  ability of heart and lungs to meet demands of body for long time
• Coordination


  ability to use two or more body parts at same time
• Flexibility


  range of movement at a joint
• Muscular endurance


  ability to use voluntary muscles over long time without tiring
• Power


  ability to exert a large amount of force at maximum effort
• Speed


  time taken to cover a set distance
• Fitness Test


  • time it takes between reaction time
  • Strength
  • Speed
• Fitness testing will: Highlight strengths and weaknesses, Allow progress to be monitored carefully through re-testing and comparison to norms, Help in talent identification
• Validity


  When a test actually measures what it sets out to measure
• Reliability


  A question of whether the test is accurate. It's important to ensure that the procedure is correctly maintained for all individuals
• Validity, Reliability and Practicality can be improved by: Being undertaken by experienced testers, Equipment being calibrated, Ensuring performers have the same level of motivation to complete the test to the best of their ability, Testing repeatedly to avoid human error
• Limitations of Fitness Testing: Tests are often too general, They do not replicate movements of the activity, They do not replicate competitive conditions required in sports, Unless the subjects are fully motivated reliability can be questionable, They must be carried out with the correct procedures to increase validity, can lead to dizziness & sickness
• Circuit


  A Flexible form of fitness training that can train many components of fitness or focus on a specific aspect. Involves different stations
• Circuit


  • Advantages: Aerobic or anaerobic, can be skill or appropriate, easily adapted, variety of stations, little equipment required

  Disadvantages: may require special equipment, not always sport specific exercise
• Fartlek (speed play)


  Continuous training, but varies the speed, terrain and work/rest ratio
• Fartlek


  • Advantages: Aerobic or Anaerobic, improves CVD endurance, Good for games players

  Disadvantages: Minimum of 30m, can be hard to find safe routes