Download - Gcse Edx Lesson 12
-
7/30/2019 Gcse Edx Lesson 12
1/27
Edexcel GCSE in PhysicalEducation (2PE01)
LESSON TWELVE
Section 1.1.4 Physical activity aspart of your healthy, active
lifestyle
-
7/30/2019 Gcse Edx Lesson 12
2/27
LESSON OBJECTIVES
Understand the
METHODS OF
TRAINING
-
7/30/2019 Gcse Edx Lesson 12
3/27
METHODS OF TRAINING(6)
6 TYPES OF TRAINING
1. INTERVAL
2. CONTINUOUS3. CIRCUIT
4. WEIGHT
5. CROSS
6. FARTLEK
-
7/30/2019 Gcse Edx Lesson 12
4/27
INTERVAL TRAINING
Form of INTERMITTENTtraining.
Break built into training session to allow
RECOVERY so they can continue to work
hard.
The INTERVAL is when work is reduced to
allow RECOVERY Used for HIGH INTENSITY work
SPRINTERS, SWIMMERS & CYCLISTS
-
7/30/2019 Gcse Edx Lesson 12
5/27
INTERVAL TRAINING
Example of interval training session
Would the following interval training sessions be for a performer preparingfor an aerobic or anaerobic activity?
5 10 50 metres W:R 1:3 Aerobic/anaerobic?
5
1
3000 metres W:R 1: Aerobic/anaerobic?
ANAEROBIC
AEROBIC
-
7/30/2019 Gcse Edx Lesson 12
6/27
INTERVAL TRAINING
Advantages of Interval Training
1. Includes repeated sprint running or swimming
= Anaerobic
2. Includes a rest period(interval) to recover
3. Heart rates can be measured and evaluated
4. Short bursts5. Includes repetitions of high quality work to
raise pulse rate to near max
-
7/30/2019 Gcse Edx Lesson 12
7/27
CONTINUOUS TRAINING
This develops CARDIOVASCULAR FITNESS &MUSCULAR ENUDRANCE.
NO REST
AEROBIC ACTIVITY e.g. Cycling, jogging
60-80% of TRAINING THRESHOLD
MINIMUM 15 MINUTES
3 TIMES A WEEK
-
7/30/2019 Gcse Edx Lesson 12
8/27
CONTINUOUS TRAINING
Advantages of Continuous Training1. Improves aerobic fitness long, slow activity
2. Very cheap to do (other than trainers)
3. Done individually or in group
4. Can be done is lots of places
5. Adapted to INDIVIDUAL NEEDS & FITT
principle
6. Lots of activities = running, jogging, cycling,
swimming
-
7/30/2019 Gcse Edx Lesson 12
9/27
FARTLEK TRAINING
CONTINUOUS
Running at DIFFERENT PACES over
DIFFERENT TERRAIN.
Warm-up: easy running for 5 to 10 minutes. Steady, hard speed for 1.52 km
Recovery: rapid walking for about 5 minutes.
Start of speed work: easy running interspersed with sprints of about5060 m
Easy running with three or four "quick steps" Full speed uphill for 175200 m.
Fast pace for 1 minute.
Good for GAMES PLAYERS e.g. football
-
7/30/2019 Gcse Edx Lesson 12
10/27
FARTLEK TRAINING
Advantages of Fartlek Training
1. Can be done in pleasant landscape and terrain
2. Variety of places e.g. sand dunes, beach, parkland,
forest
3. Include up and down hills
4. Can include repetitions e.g. same hill lots of times
5. Flexible method of training
6. Rest included or can be continuous7. Suits most games e.g. rugby, netball
8. Suits GENERAL FITNESS
-
7/30/2019 Gcse Edx Lesson 12
11/27
CIRCUIT TRAINING PRINCIPLES1. Exercises carried out at STATIONS
2. For set length of TIMEe.g. as many reps in 30 secs3. Or set number of TIMESe.g. 30 reps
4. Positioned in CIRCULAR ORDER until completed
5. After completion then REST6. Complete circuit 3 TIMES in total
7. Use different MUSCLE GROUPS from one station to
next.
8. You can vary how hard you work by adjusting:
Length of time or repetitions
Number of time circuit is completed within one session
Number of time circuit is completed per week
Amount of recovery time between each station/complete circuit
-
7/30/2019 Gcse Edx Lesson 12
12/27
CIRCUIT TRAINING PRINCIPLES
Advantages of Circuit Training
1. Can combine MUSCULAR STRENGTH, MUSCULAR
ENDURANCE, AGILITY, COORDINATION, POWER,
SPEED & CARDIOVASCULAR FITNESS
2. Equipment not expensive3. All levels of fitness can take part
4. Both AEROBIC & ANAEROBIC activities
5. Wide range of exercise/activities6. Helps motivate people to next level of fitness
7. Uses principle of PROGRESSIVE OVERLOAD
-
7/30/2019 Gcse Edx Lesson 12
13/27
CIRCUIT TRAINING PRINCIPLESAPPLY IT!
1. Note what physical activity you are training for or if you are training
for general fitness
2. Design a fitness training circuit that you are going to use as part of
your PEP
3. Choose 6 exercises that will improve your all round fitness4. Design a gym lay out which shows all your exercises clearly. Make
work cards to explain each exercise, and where possible use
diagram/photos to show movements. Explain which muscles are being
used at each station.5. Explain how the circuit will work e.g. 30 secs work, 30 secs
recovery, then move to next station.
6. You could produce a music playlist to help motivate you to work to
next level
-
7/30/2019 Gcse Edx Lesson 12
14/27
CHEST PASS(AGAINST
WALL)
SHOOTING
LAY UPS
BOUNCEPASS
DRIBBLEPROTECT
FREETHROWS
PASS &FOLLOW
STRAIGHTDRIBBLE
-
7/30/2019 Gcse Edx Lesson 12
15/27
PRESSUPS
SIT UPS
SKIPPING
TRICEPDIPS
SHUTTLERUN
BENCHJUMPS
SQUATTHRUSTS
STEPUPS
FITNESS CIRCUIT
E
-
7/30/2019 Gcse Edx Lesson 12
16/27
WEIGHT TRAINING
Uses PROGRESSIVE RESISTANCE in form
of actual weight lifted or number of times
lifted (repetitions)
Used to:
INCREASE MUSCULAR STRENGTH
INCREASE MUSCULAR ENDURANCE
INCREASE SPEED/POWER
DEVELOP MUSCLE BULK (SIZE)
REHABILITATE AFTER INJURY
WE GHT TR N NG
-
7/30/2019 Gcse Edx Lesson 12
17/27
WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
1. NUMBER OF EXERCISES
2. EXERCISES FOR EACH MUSCLE GROUP
3. WEIGHT USED
4. NUMBER OF REPITITIONS
5. NUMBER OF SETS
6. HOW FAST EXERCISE IS DONE
7. LENGTH OF REST BETWEEN SETS
8. FREQUENCY OF TRAINING
WEIGHT TRAINING
-
7/30/2019 Gcse Edx Lesson 12
18/27
WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
NUMBER OF EXERCISES
Someone starting weight training
6-8 exercises
Known as CORE TRAINING exercises suitable for general
use Once core programme completed you may increase or
decrease exercises on specific muscles.
WEIGHT TRAINING
-
7/30/2019 Gcse Edx Lesson 12
19/27
WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
EXERCISES FOR EACH MUSCLE GROUP
Follow core programme to begin with set by instructor
Then move to focus on particular muscles
E.g. long jumper - LEGS
WEIGHT TRAINING
-
7/30/2019 Gcse Edx Lesson 12
20/27
WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
WEIGHT USED
Safest amount 40-50% of the five reptition maximum or rep
max (RM)
One RM is maximum a person can lift once, so five RM is
most person can lift 5 times
WEIGHT TRAINING
-
7/30/2019 Gcse Edx Lesson 12
21/27
WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
NUMBER OF REPITITIONS
In sets method of training, it is usual to perform 10 reps per
set.
Experienced athletes might vary repetitions depending on
focus Muscular strength (fewer repetitions)
Muscular endurance (more repetitions)
WEIGHT TRAINING
-
7/30/2019 Gcse Edx Lesson 12
22/27
WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
NUMBER OF SETS
Normally 3 sets of 10 reps are performed
But for first two weeks of 6 week programme it is best to
start with two sets and move up to three after.
This uses PROGRESSIVE OVERLOAD
WEIGHT TRAINING
-
7/30/2019 Gcse Edx Lesson 12
23/27
WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
HOW FAST EXERCISE IS DONE
Be in control of the weights
Repetitions should be done in 1.5-2.0 seconds
WEIGHT TRAINING
-
7/30/2019 Gcse Edx Lesson 12
24/27
WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
LENGTH OF REST BETWEEN SETS
1-2 minutes between sets
If working in pairs, taking turns is normally about the same
time
WEIGHT TRAINING
-
7/30/2019 Gcse Edx Lesson 12
25/27
WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
FREQUENCY OF TRAINING
Sets method of weight training (3 sets, 10 reps) is not so
demanding or intensive as pure strength training.
Not as much rest needed
One rest day between sessions for novice weight trainers
WEIGHT TRAINING
-
7/30/2019 Gcse Edx Lesson 12
26/27
WEIGHT TRAINING
ADVANTAGES OF WEIGHT TRAINING
Can improve MUSCULAR STRENGTH, MUSCULAR
ENDURANCE or POWER
Variety of exercises to choose from
Can focus on particular muscle groups e.g. bench press to
improve pectorals.
Easy to monitor progress and overload (principle of training)
HOMEWORK
-
7/30/2019 Gcse Edx Lesson 12
27/27
HOMEWORK
Make a weight training schedule of 6 suitable
activities for your 6 week personal exercise
programme.
Make work cards with diagrams or pictures foreach exercise. You could have pictures of
yourself doing the exercises.
Explain which muscle groups are being trained.
Are you working to improve muscular strength or
muscular endurance