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PE-Paper 1. 2.1-2.3 (Topic 2.2 (Types of training (Plyometric (Involves…

- - - - Definition-once adaptations have occurred the performer should make even more demands on the body.
        
        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
    - - Definition-performance can deteriorate if training stops or decreases in intensity for any length of time.
        
        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-the need to work the body harder than normal so that there is some stress and discomfort.our bodies respond by adapting to the stress,therefore adaptation and progression occurs.
        
        SP EG-weight lifter would overload by increasing the weight they are lifting gradually and the reps they perform.
    - - Definition-the training undertaken should be specific and relevant to the activity or type of sport
        
        SP EG-sprinter would use anaerobic training.train component of speed.train the groups of muscles in the legs.
  - - - How hard?
    - - How long?
    - - How often?
    - - Which method?
  - - - Involves a number of reps and sets, depending on the type of strength that needs to be developed
      - Strength endurance- more reps with a lighter weight
      - Max strength- low reps with high resistance
      - 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.
    - - definition-intervals of work and intervals of rest
      - 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
      - SP EG-Boxing because after every timed round the boxers wold have rest periods until next round begins.
    - - 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)
      - 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.
    - - definition- seek to maintain and improve cardiovascular endurance
      - 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
      - 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
    - - Cardiorespiratory training technique that alternates between brief speed and recovery intervals to increase the overall intensity of a workout.
      - 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.
    - - Also known as speed play, the intensity and speed of the training are varied
      - 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.
      - 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.
  - - - Key components
        
        Stretching
        
        Dynamic and static. Developmental- gradually increasing difficulty
        
        Dynamic movement
        
        This involves movement that include a show in change of direction/speed e.g shuttle runs.
        
        Mobility
        
        Opens up the joints through their full range of movement. E.g arm swings, high-knees
        
        Skill rehearsal
        
        Involves practising common skills that will be used in the session e.g dribbling in football.
        
        Pulse raiser
        
        exercise that slowly increases the heart rate and body temp. E.g light jog.
      - Physical benefits
        
        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
        
        enables the body to prepare for exercise
        
        Increase speed of muscle contraction
    - - there are 2 components to a cool down
        
        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
      - 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
- - - - testings-
        1)Vertical jump test-standing side on with bent knees to jump as high as possible.You are marked from where your hand hits
        2)Standing jump test-standing with bent knees,jump as far as possible forward.You are measured from the back part of your body that lands.
      - SP EG=Handball exerted from legs when jump into D to shoot and from arms as arm extends and pushes the ball.
      - definition- combination of strength and speed
    - - testings-
        1)The press up test-similar to the bleep test,with the time of each bleep you have to press up.gets progressively faster and therefore more difficult.
        2)The sit-up test-similar to the bleep test,with the time of each bleep you have to sit-up.gets progressively faster and therefore more difficult.
      - SP EG=cycling tour de france muscles in leg need to repeatedly contract without rest so cyclist can get a faster time and good position
      - definition- The ability of a muscle or group of muscles to repeatedly contract or keep going without rest.
    - - testing-
        30m Sprint Test-run a 30m distance as fast as you can,somebody times how long it takes and this shows your speed
      - SP EG=Tennis-fast serve generates more power and makes it harder for the opposition to return it.
      - definition-maximum rate that a person can move over a specific distance or speed of a specific body part.
    - - definition-The ability to exercise the whole body for long periods of time
      - SP EG=marathon
        long period of time
      - testings-
        1)12 minute cooper run-run continuously from cone to cone(25m between the 4) and try to get as many laps in 12 minutes
        2)Bleep or multistage test-run continuously from cone to cone in time with the beeps,if you don't reach the cones twice in a row you are out.
    - - testings-
        1) The grip strength dynamometer test-get a dynamometer and make sure the strength test is at 0.either arm,down by side and grip it for 5 seconds this will give a reading.
      - SP EG=RUGBY- in a scrum allows player to stop opponent breaking free and getting forward.
      - definition-This is the ability of a muscle to exert force for a short period of time
    - - testing-
        Ruler drop test-somebody drops a 1m ruler at an unknown time to the person catching it,they catch the ruler as quickly as they can.Do this for both hands and the greater the distance the slower the reaction time is.
      - SP EG=BOXING-need fast reactions to avoid punches and injury
      - Definition- the time it takes for you to initiate an action or a movement,or the time it takes someone to make a decision to move.
    - - testing-
        Wall throw test-stand 2m away from wall start with ball in strongest hand and then throw the ball.Then catch the ball in the opposite hand,do this for 30secs and count how many you successfully catch
      - SP EG=TENNIS
        hand eye co ordination because watch ball and move at same time
        ensure ball makes good contact with racket
        drop shot in tennis-watch ball in air
      - definition-The ability of repeating a pattern or sequence of movements with fluency and accuracy
    - - SP EG=GYMNASTICS on the pommel horse
      - testing-
        Standing stork test-standing on one foot with the other foot placed on the inside of knee and hands on hips.stay like this for as long as you can,timer last for one minute.
      - definition-the ability to keep your body mass over a base of support
    - - testing-
        sit and reach test-sit down with feet up against the board.The legs must be straight and then reach with hands as far as possible
      - SP EG=DIVING-jumps off board and performs somersault,smaller chance of injury if flexible
      - definition-the amount or range of movement you can have around a joint
    - - testing-
        Illinois agility test-there is a set-up course.You must sprint up 10m and back again,then go in between four cones and back again.do the same (run between two cones of 10m).This must be done with speed to get fastest time.
      - SP EG=TENNIS-need agility to quickly get to balls that are being played in different areas of court so you can return them
      - definition-how quickly you can change direction under control and maintaining speed
- - - - The risk arising from some hazards can be limited by using personal protective equipment, for example...
      - Rugby/Boxing- gumshield
      - Climbing-harness
    - - It Is also important to wear the correct clothing and footwear for the sport to be played, for example...
      - Football- Appropriate studs
      - 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.
    - - Netball centre lasting a full 60 minute game
        
        Good cardio-vascular endurance to last the full game
      - Boxer lasting 12 rounds in a fight
        
        Even matchup-correct weight class
        
        Good cardiovascular endurance to last full fight
      - Gymnast attempting splits
        
        Good flexibility in order to prevent injuy
    - - Correct technique- bending knees. Some equipment should only be carried by professionals or machines.
      - Correct technique is vital to prevent lower back injury
    - - 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
  - - - Litter
      - Ditches/potholes
      - Long grass
      - Mole hills
      - Frozen pitch
      - Standing water
    - - Depth signs
      - Lifeguard on site
      - Don't run-slippery
      - Chlorine levels
      - Substances around pool
    - - spatial awareness
      - Appropriate equipment
    - - Ball inflated to appropriate level
      - Identify any sharp edges on equipment
      - Check for any water
      - Carrying equipment correctly
    - - Broken equipment
      - Equipment set up correctly
      - Substances on floor
      - Not enough space
      - Slippery surface