Physical education

Analysis of performance
1. Officials and sport leaders
  1. Sport leaders- highly influential and have the power to motivate the people around them
    1. can also help with tactics and strategies in competitions
  2. Referees and umpires
    1. Making sure the rules of the game is being followed
      1. these rules make the sport
        Coaches need to know all of these rules, this is so they can improved performance
      2. to help keep players safe
  3. Sports leaders
    1. All sports have leaders who can influence those surrounding them and wanting to improve performances
      1. These sport leaders need the qualities of:
        Enthusiasm
        Outstanding ability in the sport they are in
        Ability to motivate people surrounding them
        Ability to read the game or a sporting situation
    2. Captains and Coaches are an example
Health and fitness
1. Benefits of sport
  1. Regular exercise helps improve our health and fitness
    1. Health- state of complete mental, physical and social well-being
  2. Mental benefits
    1. confidence improves
    2. the relief of stress and tension
  3. Physical benefits
    1. losing weight
    2. improved posture and body shape
  4. Social benefits
    1. making friends
    2. meeting new people
2. Health-related fitness factors
  1. Cardiovascular fitness
    1. ability to exercise the whole body for long periods of time
  2. Muscular strength
    1. the amount of force a muscle can expect against resistance
  3. Muscular endurance
    1. the ability to use voluntary muscles many times without being tired
  4. Flexibility
    1. range of movement at a joint
  5. Body composition
    1. percentage of body weight, which is fat, muscle or bone
  6. Speed
    1. different rates in which an individual is able to perform a movement
3. Skill-related fitness factors
  1. Agility
    1. ability to change the position of the body quickly and with control
  2. Balance
    1. ability to retain the centre of mass above the base of support
  3. Co-ordination
    1. ability to use two or more body parts together
  4. Power
    1. ability to use strength at speed
  5. Reaction time
    1. time between the presentation of a stimulus and the onset of a movement
  6. Speed
    1. different rate at which an individual is able to perform a movement
  7. Methods of training
    1. Training can be either aerobic or anaerobic exercise
      1. Aerobic exercise
        steady exercise, that is not too fast ( the heart is able to supply enough oxygen to the muscles )
        improves cardiovascular
      2. Anaerobic exercise
        exercise is performed in short,fast burst (Where the heart cannot supply enough oxygen to the muslces)
        improving the ability of the muscles to work without enough oxygen ( when lactic acid is produced)
    2. Types of training
      1. Circuit training
        performing a series of exercises in a special order
        each of these activities take place at a 'station'
        can improve: speed, agility, co-ordination, balance and musclar endurance
      2. Continuous training
        working for a sustained period of time, but without rest
        improves cardiovascular fitness
      3. Cross training
        using another sporting activity, to improve fitness
        training in a different type of enviroment
      4. Fartlek training
        changing your speed and the terrain which you run over
      5. interval training
        Alternating between periods of hard exercise and rest
        improves speed and muscular endurance
      6. Weight training
        using weights to provide resistance to the muscles
        Improves muscular strength and muscular endurance
      7. Effects of training and exercise
        After exercise, the body willl always experience immediate and gradual after effects
        Effects on our bones, joints and muscles
        Immediate effects
        muscles contraction
        increased blood flow to our muscles
        rise in muscles temperature
        Effects of regular training
        increase in bone width and desnity
        muscles, tendons and ligaments get stronger as time passes
        joints become more stable
        increased flexibility at the joints
        muscles get bigger (known as hypertrophy)
        your muscle endurance improves
        Effects on the cardiovascular system
        Immediate effects of training
        increasing the heart rate
        blood temperature rises
        blood vessels near the skin, open to allow heat to be lost effectively
        Effects of regular training
        heart muscles increases in size and depth
        lower heart resting rate
        quicker recovert rate
        reduces risk of heart disease
4. Principles and methods of training
  1. You need planning in order to get the best out of your training
    1. best programmes are built on principles of specificity, overload, progression and reversibility
      1. Needs for things:
        Frequency
        decides how often to train
        Intensity
        decides how hard to train
        Time
        decides how long to train for
        Type
        decides which methods of training to use
  2. A well good training programme will meet individual needs, that are based on: age, gender, fitness level and the sport you are training for
  3. Key principles when planning a programme
    1. Specificity
      1. training must be matches to the needs of the sporting activity, improving fitness in the body parts used in that sport
    2. Overload
      1. fitness can only be improved by training more ( more than you usually do )
    3. Progression
      1. Starting slowly
      2. Gradually increasing the amount of exercise and keep overloading
    4. Reversibility
      1. any adaptation that will take place as a result of training, will then be reversed once you've stopped training

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