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Mind Map by lydia_ward, updated more than 1 year ago
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Created by lydia_ward
almost 11 years ago
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GCSE PE - 2
- Principles of Training
- F.I.T.T
- Frequency
- How often the exercise
is done.
- Eg. Training 3 times a
week or 2 per day.
- Eg. Training 3 times a
week or 2 per day.
- How often the exercise
is done.
- Intensity
- The difficulty of the exercise, cardiovascular
fitness, your pulse rate can show you how
intensely you're working. Fitness will only increase
if you are working in the 60%-80% target zone of
maxium heart rate.
- 220 - age = MHR
- MHR = Maximum
Heart Rate
- 220 - age = MHR
- The difficulty of the exercise, cardiovascular
fitness, your pulse rate can show you how
intensely you're working. Fitness will only increase
if you are working in the 60%-80% target zone of
maxium heart rate.
- Time
- The duration of the exercise. Keeping your pulse
at 60%-80% of its maximum for 2 minutes is the
target. The duration of each session can vary.
- Eg. 30 minutes
- Eg. 30 minutes
- The duration of the exercise. Keeping your pulse
at 60%-80% of its maximum for 2 minutes is the
target. The duration of each session can vary.
- Type
- The kind of exercise you do. If you are
training for a specific event your exersicde
should relate to the chosen sport.
- Eg. Running at Marathon - Go
jogging instead of push-ups.
- Eg. Running at Marathon - Go
jogging instead of push-ups.
- The kind of exercise you do. If you are
training for a specific event your exersicde
should relate to the chosen sport.
- Frequency
- S.P.O.R.T
- Specificity
- Understanding the needs of the game
or event. The training should be related
to the specifc sport you are doing.
- Eg. A swimmer
needs to spend
most of their time
in the water.
- Eg. A swimmer
needs to spend
most of their time
in the water.
- Understanding the needs of the game
or event. The training should be related
to the specifc sport you are doing.
- Progression
- Exercising at the same degree
of difficulty all the time will only
maintain current fitness levels.
- Eg. You lift a weight
of 5kg, next session
lift a weight of 10kg.
- Eg. You lift a weight
of 5kg, next session
lift a weight of 10kg.
- Exercising at the same degree
of difficulty all the time will only
maintain current fitness levels.
- Overload
- Putting greater demands on the body
by exercising, this will improve fitness.
The point where exercise is demanding
enough to have an effect on the body is
called the 'Threshold of Training'. There
are three ways with the acrnim of F.I.D.
- Freuency
- The number of
sessions, eg.
up to 3 per week.
- The number of
sessions, eg.
up to 3 per week.
- Intensity
- The increase of the distance
run, repetitions or weight.
- The increase of the distance
run, repetitions or weight.
- Duration
- The lenght of the
training session.
- The lenght of the
training session.
- Freuency
- Putting greater demands on the body
by exercising, this will improve fitness.
The point where exercise is demanding
enough to have an effect on the body is
called the 'Threshold of Training'. There
are three ways with the acrnim of F.I.D.
- Reversibility
- The body will increase in strength,
tone and skill with exercise, however
it also loses them without it.
- Eg. 'If you don't use it,
you'll lose it.'
- Eg. 'If you don't use it,
you'll lose it.'
- The body will increase in strength,
tone and skill with exercise, however
it also loses them without it.
- Tedium
- Use different ways of training to give
variety, keep interest and avoid boredom.
- Eg. Go biking instead
of always running.
- Eg. Go biking instead
of always running.
- Use different ways of training to give
variety, keep interest and avoid boredom.
- Specificity
- Individual Needs
- Whether training to compete or
training for health, everyone has a
different needs, so try not to follow
someone else's exercise program.
- Whether training to compete or
training for health, everyone has a
different needs, so try not to follow
someone else's exercise program.
- F.I.T.T
- Method of
Training
- Isotonic Contraction
- In this contraction, the
muscle changes length,
therefore something moves.
- Eg. Bicep Curl
- Eg. Bicep Curl
- In this contraction, the
muscle changes length,
therefore something moves.
- Isometric Contraction
- In this contraction, the muscle
stays the same length, therefore
nothing moves.
- Eg. The Wall Sit
- Eg. The Wall Sit
- In this contraction, the muscle
stays the same length, therefore
nothing moves.
- Aerobic
- With Oxygen
- Lower Intensity
- Long Distance Activities
(endurance activities).
- Eg. Marathon Runner
- Eg. Marathon Runner
- Lower Intensity
- With Oxygen
- Anaerobic
- Without Oxygen
- Higher Intensity
- Short Distance Activities
- Eg. 100m Sprinter
- Eg. 100m Sprinter
- Higher Intensity
- Without Oxygen
- Isotonic Contraction
- Training Method
- Circuit
Training
- Has between 8 to 15 stations in
it. Each station has a specific
exercise to do. A short rest is
allowed between each station.
- Has between 8 to 15 stations in
it. Each station has a specific
exercise to do. A short rest is
allowed between each station.
- Weight
Training
- Improves muscle strength
and tone. It can be done in
a gym using 'free weights'.
- Improves muscle strength
and tone. It can be done in
a gym using 'free weights'.
- Interval Training
- Mixing periods of hard exercise and
rest periods. Similarity to games
activities. Eg. Rugby and Football
- Mixing periods of hard exercise and
rest periods. Similarity to games
activities. Eg. Rugby and Football
- Continous Training
- Exercising aerobically at a
constant rate doing activities like
running or cycling, with no rests.
- Exercising aerobically at a
constant rate doing activities like
running or cycling, with no rests.
- Fartlek
Training
- Is Swedish for 'Speed Play'.
Changing speed, distance and times
of exercise in the same session.
- Is Swedish for 'Speed Play'.
Changing speed, distance and times
of exercise in the same session.
- Cross
Training
- Uses a combination of
different training methods.
- Uses a combination of
different training methods.
- Circuit
Training
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