Gcse Edx Lesson 13

7/30/2019 Gcse Edx Lesson 13

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Edexcel GCSE in PhysicalEducation (2PE01)

LESSON THIRTEEN

Section 1.1.4 Physical activity aspart of your healthy, active

lifestyle


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The categories of ahealthy, activelifestyle (3) Benefits fall into three

main categories:

Physical improvinghealth & fitness

Mental/Psychological reducing stress &relieving relatedproblems

Social making &developing friendships &

building teamwork skills

To increase fitness

To help the individualfeel good

To relieve stress &tension

To increase self-esteem& confidence

To improve health

For enjoyment

For a mental challenge

Benefits of taking

part in physical

activity (7)

Health-Related

Fitness Terms (5)

Muscular

Endurance

Flexibility

Body Composition

Muscular Strength

CardiovascularFitness

Agility

Balance

Coordination

Power

Reaction Time

Speed

Skill-Related

Fitness Terms (6)

Opportunities for

getting involved

1. Governmentinitiatives

2. PE School Sport &Clubs Links(PESSCL)

3. Sport England

4. The Youth Sport

Trust TOP Link5. Active Kids

programme

Sports

participation

pyramid

Excellence

Performance

Participation

Foundation

The principles

of training (9)

Individual Needs

Progressive Overload

Specificity

Rest & Recovery

Reversibility

The FITT Principle- Frequency, Intensity,

Time & Type

SMART goal setting is usedwidely in sport, work &

leisure to help make peoplesgoals easier to achieve.

S = Specific

M = Measurable

A = AchievableR = Realistic

T = Time-bound

Goal

Setting (6)

The factors of a

balanced diet (7)

Carbohydrates

Fat

Protein

Vitamins

Minerals

Fibre

Water

Body Composition

& Somatotypes (3)

ENDOMORPH - FAT

ECTOMORPH -

CARBOHYDRATE

MESOMORPH - PROTEIN

Course Definition

Healthy,active

lifestyles

A lifestyle thatcontributespositively to

physical, mental &social wellbeing, &

includes regularexercise & physical

activity.

Reasons for taking

part in physical

activity (5)

Reasons forparticipation include:

Cooperation

AestheticAppreciation

Physical Challenge

Friendship & Social

Mixing Competition

Cultural factors: age,disability, gender, race

Health & wellbeing: illness& health problems

Image: fashion, mediacoverage

Resources: availability,location, access, time

People: family, peers, rolemodels

Socio-economic: cost,status

Influences on

taking part (6)Methods or types

of training (6)

There are SIX different

tra in ing methods:

- Fart lek

- Interval

- Weight

- Cont inuous

- Circu i t

- Cross

- Warm - up

- Main Activity

- Cool - down

The exercise session

Analysing training

sessionsHeart Rate (HR)

Working Heart Rate (WHR)

Maximum Heart Rate (MHR)

Target Zone - (TZ)

Recovery Rate (RR)

Aerobic (60% - 80% of MHR)Anaerobic (80% - 90% of MHR)

Exercise & Fitness Key Definitions

How well a task is completed.Performance

The ability to meet the demands ofthe environment.Fitness

A form of physical activity whichmaintains or improves health and/or

physical fitness.Exercise

A state of complete mental, physical& social wellbeing & not merely the

absence of disease & infirmity.HealthGCSE Physical Education

Edexcel Full Course Theory

40% of the course 90 Minutes

80 Multiple Choice, Short & Longer Answer Questions

Section 1.1Healthy Active

Lifestyles

Topic 1.1.5Your personal

health & wellbeing

Topic 1.1.1Healthy, active

lifestyles

Topic 1.1.4Physical activity

Topic 1.1.3Exercise & Fitness

Topic 1.1.2Influences


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LESSON OBJECTIVES

Understand the

METHODS OF

TRAINING


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HOMEWORK

Make a weight training schedule of 6 suitable

activities for your 6 week personal exercise

programme.

Make work cards with diagrams or pictures foreach exercise. You could have pictures of

yourself doing the exercises.

Explain which muscle groups are being trained. Are you working to improve muscular strength or

muscular endurance


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METHODS OF TRAINING(6)

6 TYPES OF TRAINING

1. INTERVAL

2. CONTINUOUS3. CIRCUIT

4. WEIGHT

5. CROSS

6. FARTLEK


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WEIGHT TRAINING

Uses PROGRESSIVE RESISTANCE in form

of actual weight lifted or number of times

lifted (repetitions)

Used to:

INCREASE MUSCULAR STRENGTH

INCREASE MUSCULAR ENDURANCE

INCREASE SPEED/POWER

DEVELOP MUSCLE BULK (SIZE)

REHABILITATE AFTER INJURY


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WEIGHT TRAINING

CONSTRUCTING A WEIGHT TRAINING SCHEDULE

1. NUMBER OF EXERCISES

2. EXERCISES FOR EACH MUSCLE GROUP

3. WEIGHT USED

4. NUMBER OF REPITITIONS

5. NUMBER OF SETS

6. HOW FAST EXERCISE IS DONE

7. LENGTH OF REST BETWEEN SETS

8. FREQUENCY OF TRAINING


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WEIGHT TRAINING

ADVANTAGES OF WEIGHT TRAINING

Can improve MUSCULAR STRENGTH, MUSCULAR

ENDURANCE or POWER

Variety of exercises to choose from

Can focus on particular muscle groups e.g. bench press toimprove pectorals.

Easy to monitor progress and overload (principle of training)


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CROSS TRAINING

What is CROSS

TRAINING?


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CROSS TRAINING

CROSS TRAINING

A MIXTURE OF TRAINING METHODS

One method can become BORING and can cause STRESS

ON THE BODY.

Cross training can be adapted to suitYOU!

E.g. Someone trains 4 times a week

2 continuous sessions like swimming

2 fartlek sessions

Extra session

circuit session

EXCELLENT FOR ALLROUND FITNESS!


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CROSS TRAINING

Effective way of training because:

Sprinters

Need speed = INTERVAL TRAINING

Need power and strength = WEIGHT TRAINING May also use CIRCUIT TRAINING

Racket Players

Need speed = INTERVAL TRAINING

Need muscular endurance = CIRCUIT TRAINING


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CROSS TRAINING

REMEMBER

Cross training is a combination of trainingmethods not activities.

It does not mean swimming one day, football

the next and badminton next


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CROSS TRAINING

APPLY IT

Choose and explain how a sprinter and a marathon

runner would use CROSS TRAINING to prepare for

their sport.

Choose two methods that each may use.

Each athlete must have two different methods from

the other.WEIGHT TRAINING CONTINUOUS TRAINING

INTERVAL TRAINING CIRCUIT TRAINING

FARTLEK TRAINING CROSS TRAINING

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Gcse Edx Lesson 13