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PE - Physical Training - Coggle Diagram

- - - - A cricket wicket keeper if the batter nicks it
      - Football goalkeeper in case of a deflection
- - - - Training is relevant and appropriate to the individual, sport, movement, muscle
      - E.g. a swimmer should spend most of their time in the pool doing their stroke
      - Training matched to the performers needs
      - Improves performance
    - - Apply greater than normal stress to body to cause adaptation
      - Stress and discomfort
      - E.g. add more weight to exercises every week
    - - Training demands should gradually increase so body can adapt
      - E.g. add more reps into a circuit session every two weeks, increase run from 30mins to 40mins
      - reduce likelihood of injury
    - - Training must be maintained to prevent loss in adaptations / performance
      - E.g. getting injured can cause fitness levels and muscle mass to drop
  - - - How often?
      - How many times do you train / week
      - start with 2x, increase to 3x
    - - How hard?
      - How hard and intense the exercise is
      - curl 10kg, then 15kg
      - train at 60% max HR, then 65%…
    - - How long?
      - How long are your sessions
      - How long do you train for
      - Train for 20 mins, increase to 30 mins
    - - What method?
      - What method of training is used
      - What exercises are used
      - Bodyweight -> Resistance -> Weight
- - - - replicates demand of game
  - - - increase weight, decrease reps
    - - decrease weight, increase reps
- - - - e.g light jog
      - grad. increase HR + body temp
  - - - e.g. open and close gate
      - take joint through full ROM
  - - - e.g. hamstring static stretch
      - developmental stretches - static or dynamic
  - - - e.g. walking lunges
      - showing change of speed and direction
  - - - e.g. shooting drills in football
      - Skills, set plays, drills
- - - - e.g. 5 min run reduce to jog then walk
  - - - longer held static stretches
      - focus on body parts that have been used
      - e.g. hamstring stretch held for 30+ secs
- - - - run for 12m
      - measure distance (m)
    - - 20m shuttles in time for bleep
      - intervals between beeps reduce each level
      - performance measured in shuttle/level
      - fail to complete 2 consecutive shuttles
  - - - complete as many full press up without rest until failure
      - record how many
    - - 30 secs full sit up (hold feet down)
      - record how many
  - - - mark 30m
      - flying start
      - time (s)
  - - - lay face down at start cone
      - 10m long, 5m wide
      - on ‘go’, jump up and complete route (s)
  - - - hold parallel to arm
      - record max grip reading (kg)
      - repeat 3 times - take best
    - - complete one full rep with max weight
      - bench press, squat, deadlift
  - - - standing start
      - 2 footed
      - horizontally as far (m)
      - measure distance from back of heel
    - - standing start
      - jump up and touch wall as high as possible
  - - - bare feet against sit and reach box
      - legs straight
      - slowly reach forward (bend at hips)
      - hold furthest position for 2 secs (cm)
  - - - stand 2m from flat wall
      - throw ball with one hand, catch with other - repeat
      - total catches in 30 sec
  - - - use metre ruler
      - place thumb and index finger of dominant hand level with 0cm line
      - partner releases without warning
      - measure distance it is caught within (cm)