P.E - Revision- WJEC

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  • Created by: Heather
  • Created on: 22-11-12 09:16

Health related components of fitness

  • Cadiovascular Edurance - the efficiency of the heart, lungs, and blood transprt systems in maintaining the aerobic work which is involved in longer endurance activities.
  • Flexibility - the range of movement at a joint.
  • Body composition - How the body is made up. % of fat, bone, and muscle.
  • Muscular strength - the ability to lift a maximum weight in one attempt.
  • Muscular endurance - your ability to use the same group of muscles for a period of time without tiring. 
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Skill related components of fitness

  • Agility - the ability to change direction quickly whilst still keeping control of the whole body.

  • Balance - maintaining the equilibrium of your body. keeping the centre of gravity above its base of support. 

  • Speed - the ability to move all or part of the body as quickly as possible.

  • Power - the ability to apply a combination of strength and speed in an action.

  • Co-ordination - your ability to control and put together movements made by different parts of your body. 

  • Reaction time - the time it takes to respond to a stimulus and how quickly the movement is completed.  
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Health and fitness

  • Definition of health - a state of complete mental, physical and social well being, not simply the absense of disease or infimity.

     

  • Definition of fitness - the ability to meet the demands of the environment.
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Types of training

  • Circuit training - a workout with various stations that can either develop skill or fitness
     
  • Fartlek training - swedish, meaning "speed play", the athlete constantly changes the speed that they are working at.
     
  • Interval (short) -  periods of work and rest up to 15 seconds
     
  • Interval (long) - longer periods of work and rest. 15 seconds - 3 minutes
     
  • Altitude training - training in altitude to benefit from less oxygen in the air to improve oxygen carrying ability.
     
  • Coninuous training - training at the same pace for long persiods of time.
     
  • Weight training - shifting weights to increase the strength of muscles.
     
  • Plyometrics -bounding, jumping hopping. Emproving explosive strength.
     
  • SAQ - speed, agility nd quickness - progressive exercises to improve the ability in the 3 areas.
     
  • Mobility training - dynamic mobility exercise drillsm designed to warm up/stetch out/keep the body moving. 
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Principles of Training

S - speed
P - progression
O - overload
R - reversibility
T - tedium 

 

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Overload

F - frequency
I - intensity
T - time
T - type 

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Fitness Testing

  • Speed - 30m fying sprint/ 30m acceleration sprint test.
  • Balance - Stork stand
  • Reaction time - ruler drop test
  • Power - Standing broad jump 
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