AQA GCSE PE Chapter 6- Training Notes

Complete notes on Chapter 6 of the AQA GCSE PE Syllabus. These notes are on training, that includes:

  • principles of training - SPORT...
  •  aspects of training - Warm up, cool down etc...
  •  methods of training- Circuit, continuous etc...

Feedback on these would be much appreciated!

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Chapter 6 Training
Principles of Training
Specificity
Progression
Overload
Reversibility
Tedium
Specificity
The training has to be suited to your sport otherwise you
are unlikely to gain any benefits towards your chosen sport
or activity. An example of this would be with a marathon
runner. The most suitable training would be continuous
because it improves cardiovascular efficiency, whereas
weight training would not be as beneficial.
Progression
The training has to be increased gradually in order to
cope with the demands being made on it. If you keep it at
the same level, you are unlikely to progress.
If you start too high, it would cause injury. Plateauing is
when you get to a point where you are stuck and no
progress is being made. An example of progression
would be gradually increasing weights as a programme
develops.
Overload
There are three ways you can overload your body:
Frequency Increasing the number of training sessions. E.g. 5 times a week
Intensity the amount of activity you include in a session. Eg. Number of sit ups.
Time increasing the amount of time you spend training. E.g. 2 hours.

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Reversibility
If you stop training for a certain amount of time, the effects
of training can be lost as well. This means that you need to
start progressing training again. An example of this would
be if you were injured and you stopped training for
several weeks/ months.
Tedium
Training needs to be varied and mixed up in order to
avoid the performer getting bored, which could lead to a negative effect on
performance.…read more

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Aspects of training
Warm Up
The warm up is carried out in order to:
Increase blood flow to prepare the body for
exercise.
Warm muscles in order to prevent injury as
cold muscles are more prone to injury than
warm ones.
Prepare the performer psychologically.
The warm up should include:
Pulse raiser a light jog or gentle exercise, to
make sure heart and breathing rate are gently increased as well as body
temperature and it will also slightly warm the muscles.…read more

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Methods of Training
There are 5 types of training:
Weight training
Circuit training
Fartlek training
Continuous training
Interval training
Each method can be organised into sets and repetitions.
Repetitions are the number of times an exercise or action is repeated.
Sets are the number of groups of repetitions of an exercise.
Weight Training
Weight training involves overcoming resistance or load
in order to improve:
muscular strength
muscular endurance
tone
posture
It also increases:
muscular size
bone density
metabolic rate.…read more

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Sport example: Weightlifting (most obvious)
Circuit Training
Circuit training involves a series of activities or
exercises that take place at a different station.
It is looking to improve:
Muscular strength
Muscular endurance
Muscle Tone
Posture
It also increases:
Bone density
Metabolic rate
It decreases body fat percentage
In a circuit, muscle groups must be alternated to allow lactic acid dispersal.
Also, opposing muscles must be worked for balanced strength.…read more

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Disadvantages: Can be a bit boring and limits what components of fitness you
can improve.
Sport Example: any sport that requires both respiration types e.g. Rugby
Continuous Training
Continuous training involves slow or medium
intensity exercise for long periods of time. This is
about 6070% of your maximum heart rate.
It improves:
Cardiovascular endurance
Muscular endurance
It can be done by running, cycling or swimming.
It purely relies on aerobic respiration.
Advantages: Best way of improving cardiovascular endurance and barely
needs any equipment.…read more

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