PE - 1.1.4 - Physical activity as part of your healthy, active lifestyle

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Analysing training sessions

Heart rate:

  • the number of times the heart beats per minute
  • resting heart rate is the heart at rest
  • regular exercise and training - lower resting heart rate
  • less beats - more efficient - heart is less stressed
  • working heart rate - measurement of the heart rate during or immediately after exercise
  • recovery rate - how long it takes the heart to return to its resting rate. Quicker = fitter
  • target zone/training threshold - between 60% and 80% of your MHR (220-age), improves fitness and works the body in a worthwhile level of training
  • between 60-80% - improves aerobic fitness
  • above 80% - improves anaerobic fitness

Comparing two types of training sessions

Anaerobic fitness:

  • without oxygen
  • exercise done in short, fast bursts - heart cannot supply blood and oxygen to muscles as fast as the cells use them
  • maximum effort, short time
  • athletes breathe heavier after anaerobic exercise - body has not been provided with oxygen during exercise, also helps break down accumulated lactic acid
  • oxygen debt build up during anaerobic exercise

Aerobic fitness:

  • with oxygen
  • exercise not too fast and is steady - heart can supply all the oxygen needed by muscles
  • aerobic system uses heart and lungs to supply muscles with oxygen

The exercise session

Warm up:

  • prepare body for work
  • prevent injury
  • improve performance
  • practice skills before match/competition
  • prepare psychologically for event
  • cardiovascular warm up - heart rate gradually increased to near working rate (5-15 mins), depends on the activity (specificity)
  • stretching - static/dynamic
  • specific skills practice - practice skills that will be used in the event

Main activity:

  • training session/skills session/competition
  • could be rehabilitation after injury

Cool down:

  • cool down gradually returns the body to normal resting rate and temperature
  • disperses lactic acid
  • prevents stiffness and sore muscles caused by acid

SMART Goals

  • knowing what to do at each stage - element of control and less boredom
  • goals - help performer work hard and focus, better chance to improve fitness and skills

Specific:

  • knowing exactly what the goal is
  • e.g. running 100m further in cooper run test
  • specific to performer and sport

Measureable:

  • easy to know when a goal has been achieved
  • running 100m more - clearly measureable

Achievable:

  • setting unachievable goals - demotivation
  • 100m further after 6 weeks training - achievable

Realistic:

  • achievable in practice
  • e.g. curl additional 2kg for biceps - achievable, but gym may not be open at certain times

Time bound:

  • end point
  • PEP - 6 weeks - goals achieved within this time

Methods

Comments

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