PE Chp 3

• Phases of a Warm Up


  1. Pulse Raiser

  2. Dynamic Stretching

  3. Skill familiarisation
• Phases of a Cool Down


  1. Light exercise to gradually reduce pulse

  2. Static Stretches

  3. Breathing exercises
• Physiological reasons/benefits of Warm Up


  • Increase blood flow to muscles
  • Reduce chance of injury due to increased flexibility
• Psychological reasons/benefits of Warm Up


  • Raises arousal to match readiness
  • Prepare mentally for the demands of the activity
  • Get used to conditions of environment
• Physiological reasons/benefits of Cool Down


  • Decrease risk of injury
  • Decrease DOMS
  • Decrease soreness
  • Maintain delivery of oxygen
  • Remove lactic acid and waste products
• Psychological reasons/benefits of Cool Down


  • Time to reflect
  • Calm the mind
• Progressive Overload


  Working harder than normal so the body adapts and improves. Progression is gradual
• Specific


  Training should be specific to the needs of the individual and the demands of the sport they take part in
• Reversibility


  If training decreases or stops, fitness and performance will drop. Caused by illness or injury
• Tedium


  Training should be altered and varied to prevent boredom
• Training sessions


  • Increase from 1 per week to 2/3
• Frequency


  The number of training sessions per week
• Working harder


  • Increasing time or distance
• Intensity


  How hard the training is
• Length of session


  • Increases from 20 to 25 minutes
• Time


  The duration of the training session
• The type


  • Changes from Fartlek to Interval
• Types of Training


  • INTERVAL/HIIT
  • CONTINUOUS
  • CIRCUIT
  • FARTLEK
  • WEIGHT
  • PLYOMETRICS
  • STATIC STRETCH
• INTERVAL/HIIT


  • Periods of high intensity work followed by rest/low intensity to allow HR to recover (slightly)
• INTERVAL/HIIT


  • Sustained 100m sprint with 300m recovery aerobic activity at a steady state with HR between 60-80% of MHR
• CIRCUIT

  • Exercises for different body areas/sports at each station
• CIRCUIT

  • Sit ups
  • Lunges
  • Shuttles
  • Tricep dips
• FARTLEK


  • Includes fast and slow activity over a variety of terrains or hills
• FARTLEK


  • HI sprints and walk recovery. Can replicate games activities
• WEIGHT


  • Endurance <70% 1RM, Strength >70% 1RM
• WEIGHT


  • Bicep curs
  • Bench press
  • Weighted squat
• PLYOMETRICS


  • Repeated, rapid stretching and contracting to exert maximum force. Develop explosive power
• PLYOMETRICS


  • Bounding
  • Clap press ups
  • Speed bounce
• STATIC STRETCH


  • Hold isometric stretch for at least 30 seconds using correct technique
• Continuous training

  • Provides variety of training methods
  • Little equipment is needed so cheap
  • Trains aerobic fitness
  • Can be boring
  • Can cause overuse injuries
  • Can take a lot of time
• Circuit training

  • Variety to training/Reduces boredom
  • Lots of people can work in a small space
  • Stations can be fitness or skill related
  • Can take time to set up
  • Not as specific as other methods
  • Participants might not work at their maximum
  • Requires little equipment
  • Incorrect technique can cause injury
• Interval training

  • Burns fat quickly
  • Works both aerobic and anaerobic zone
  • Can make it specific to an individual
• HIIT (High Intensity Interval Training)


  • Burns fat quickly
  • Works both aerobic and anaerobic zone
  • Can be completed in a short amount of time
  • Need to be motivated to complete the session
  • High intensity can cause injury
• Static stretching


  • It can be done by anyone
  • It is safe
  • It improves flexibility
  • It can take a long time to stretch the whole body
  • Overstretching can cause injuries
• Fartlek training


  • More varied than continuous and uses aerobic and anaerobic zones
  • No opposition so not exact replica of a real game
  • Can replicate changed in pace like team games
  • Can be high intensity which can cause injuries
  • Can incorporate it into your team training sessions
• Muscles

  • Increase in strength
  • Increase in power
  • Increase in size
  • Improve muscular endurance
• Muscle changes are relevant for all sports
• Weight assessment 3 - Training

  • Strength >70% 1RM
  • Complete 3-5 reps (3-5 sets)
  • Endurance <70% 1RM
  • Complete 8-12 reps (3-5 sets)
• Injury prevention

  • Using the correct technique
  • Stretching
  • Appropriate footwear
  • Safety equipment
  • Spotters
  • Training intensity
  • Hydration
  • Rest
  • Taping/Bracing
• Training over 2000m


  Less oxygen available