Gcse Edx Lesson 12

7/30/2019 Gcse Edx Lesson 12

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Edexcel GCSE in PhysicalEducation (2PE01)

LESSON TWELVE

Section 1.1.4 Physical activity aspart of your healthy, active

lifestyle


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LESSON OBJECTIVES

Understand the

METHODS OF

TRAINING


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METHODS OF TRAINING(6)

6 TYPES OF TRAINING

1. INTERVAL

2. CONTINUOUS3. CIRCUIT

4. WEIGHT

5. CROSS

6. FARTLEK


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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


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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


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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


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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


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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


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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


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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


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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


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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


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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


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CHEST PASS(AGAINST

WALL)

SHOOTING

LAY UPS

BOUNCEPASS

DRIBBLEPROTECT

FREETHROWS

PASS &FOLLOW

STRAIGHTDRIBBLE


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PRESSUPS

SIT UPS

SKIPPING

TRICEPDIPS

SHUTTLERUN

BENCHJUMPS

SQUATTHRUSTS

STEPUPS

FITNESS CIRCUIT

E


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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


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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


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WEIGHT TRAINING


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


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WEIGHT TRAINING


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


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WEIGHT TRAINING


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


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WEIGHT TRAINING


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


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WEIGHT TRAINING


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


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WEIGHT TRAINING


HOW FAST EXERCISE IS DONE

Be in control of the weights

Repetitions should be done in 1.5-2.0 seconds

WEIGHT TRAINING


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WEIGHT TRAINING


LENGTH OF REST BETWEEN SETS

1-2 minutes between sets

If working in pairs, taking turns is normally about the same

time

WEIGHT TRAINING


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WEIGHT TRAINING


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


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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


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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

Gcse Edx Lesson 12

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