The risk arising from some hazards can be limited by using personal protective equipment, for example...

It Is also important to wear the correct clothing and footwear for the sport to be played, for example...

Snowboarding- Warm and waterproof clothing for outdoor adventurous activities

Must take into consideration: age, time available, equipment available and skill level.

Each performer must get to a particular skill level and have a good technique before performing seriously in physical activity and sport.

Correct technique- bending knees. Some equipment should only be carried by professionals or machines.

Whatever the level of the sport, you shoulf prepare for it by carrying out an effective warm up.

A cool-down is equally important to take place immediately after exercise

SEE TOPIC 2.2 FOR MORE DETAIL ON WARM UP AND COOL-DOWN

SP EG-sprinter would use anaerobic training.train component of speed.train the groups of muscles in the legs.

SP EG-weight lifter would overload by increasing the weight they are lifting gradually and the reps they perform.

SP EG-james runs 5 miles 3 times a week for 3 weeks but is finding this easy,so decides to progress using overload.he has decided to run 6 miles 3 times the following week how can he make a progression further?

Can either carry on the way he is currently exercising then go to 7 miles 3 times a week OR increase the frequency by running 6 miles 4 times a week

SP EG-an injury to a sprinters leg would cause reversibility as their training would have to stop.This would lead to a deterioration in muscular endurance,cardiovascular endurance and speed.

definition- seek to maintain and improve cardiovascular endurance

Also known as speed play, the intensity and speed of the training are varied

1)training with no rest periods
2)related to rhythmic exercise that stresses the aerobic system
3)carried out at steady rate/low intensity
4)minimum of 20 minutes to achieve some benefits

Good for aerobic fitness-endurance activity. Also good for anaerobic fitness- some activities over a short period of time.

Ideal for team sports that include intermittent sprinting and long periods of moderate activity.

SP EG- long distance runner would use as improves cardiovascualr endurance and gets body used to moving for long periods of time with no rest

Football- as intermittent sprinting is used here. For example when sprinting if 1 on 1 with the keeper. Then you will need to jog/walk into position while the game is being reset.

1)duration
2)speed
3)number of reps
4)number of sets
5)duration of rest interval
6)type of activity during the rest
7)improves aerobic and anaerobic

Involves a number of reps and sets, depending on the type of strength that needs to be developed

SP EG-Boxing because after every timed round the boxers wold have rest periods until next round begins.

100m sprinter will focus on weight training in the legs to develop power to push out the blocks in order to have a good start. The sprinter will not perform weight training in the upper body as it will add more weight and make them slower.

1)each exercise is designed to work on a particular muscle group or component.
2)no two consecutive work stations should work the same muscle.
3)each station can be adapted to suit any sport specific skills

SP EG-football-stations can be made to focus on skills such as shooting and dribbling

a series of exercises arranged in a particular way,includes repetition of each activity.

Involves rapid and repeated stretching and contracting of the muscles designed to increase strength and power.

If muscles have previously been stretched, they tend to generate more force when contracted

Involves bounding, hopping and jumping, when muscles have to work concentrically(jumping up) and eccentrically(landing)

Cardiorespiratory training technique that alternates between brief speed and recovery intervals to increase the overall intensity of a workout.

Improves the speed with which muscles contract and therefore affects power

Use box jumps in order to generate more power in the legs, this would be used by a striker in football to generate more power on their shot when shooting in football.

1)the higher the intensity the shorter the speed interval
2)also improves ability of muscle to burn fat
3)typically last 20-30 mins

SP EG-tennis,in an intense rally,very high intensity but at some point there will be a break.

exercise that slowly increases the heart rate and body temp. E.g light jog.

stretching = includes steady and static stretches eg.hamstring stretch

Low intensity exercises = Gradually lower the pulse rate and heart rate and reduce bodys temp.
eg.easy movemnt like light jogging

Opens up the joints through their full range of movement. E.g arm swings, high-knees

Dynamic and static. Developmental- gradually increasing difficulty

physical benefits-
1)oxygen can more effectively be flushed through muscle tissue and oxidise lactic acid that needs to be dispersed
2)prevents blood pooling in the veins which causes diziness

This involves movement that include a show in change of direction/speed e.g shuttle runs.

Involves practising common skills that will be used in the session e.g dribbling in football.

improves flexibility of muscle fibres,ligaments and tendons which decreases the likelihood of injury

increases the amount of blood flow and the amount of oxygen to the muscles through the release of adrenaline