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PE notes (PoTs (Specificity (The frequency, intensity and duration of…
PE notes
PoTs
Specificity
The frequency, intensity and duration of training must match the muscle groups and energy systems associated with the sport or activity.
Duration
The time of stimulation.
In strength or resistance training duration is usually accounted for in various types of repetitions or sets while for aerobic or endurance training by time and/or distance.
Intensity
Muscles and the physiological systems that support them adapt as a result of consistently applied stimulation that is greater than normal. By correctly applying the principle of intensity, we can ‘overload’ the muscle groups and energy systems we are targeting.
Frequency
Frequency is how often the athlete trains in a training cycle (week) and how often each form of training is performed in the cycle.
Progressive Overload
The individual workouts as well as the program in general should become more difficult over time to encourage physiological adaptation and therefore improvements in the fitness component(s) being trained.
The level of overload needs to increase in order to try and keep making gains.
Variability
Variety is changing something about the training to either shock the physiological system back into adaptation or to make the training type more interesting to enhance motivation.
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Energy Systems
Our muscles are powered by ATP.
However the body stores only a small quantity within the muscles and its enough to power just a few seconds of high intensity exercise. So the body must replace ATP on an ongoing basis.
ATP – CP
- Short term fitness
- High intensity
Anaerobic (lactic acid)
- Medium term fitness
- 80% effort
- Up to 90 seconds (800m run)
Aerobic
- Long term fitness
- e.g run/ bike
MoTs
Continuous Training
If training for basic health related fitness, a training frequency of 3-4days/week. For aerobic benefits, duration should be 20-30mins
A 5km Run, A 50km Cycle, Swimming across the lake etc.
Resistance Training
Resistance training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.
FARTLEK TRAINING
Fartlek, which means "speed play" in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running." Training can be performed 4-6 times/week for aerobic aspect
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