St Mary’s High School

Short Course REVISION GUIDE

What are the benefits of taking part in physical activity?

• SocialSocial Meet people, Make friends. Co-operation

CompetitionPhysical challengeAesthetic appreciation

• MentalMental Relieve stress/tensionStress-related illness

• PhysicalPhysical Improve body shapeGood health

What is a HEALTHY, ACTIVE LIFESTYLE?“A lifestyle that contributes positively to physical, mental and social

wellbeing and includes regular exercise and physical activity”

PeopleFamilyPeers

Role Models

INFUENCES on your Healthy, Active Lifestyle

ImageFashion: the best boots, clothing and equipmentMedia: increases popularity London Marathon, New Year, Wimbledon

Cultural FactorsDisability: resources, opportunities, fundingAge: some sports have age-restrictions e.g. minimum 18 for Marathon Gender: women’s football taken less seriously then men’sRace: ethnic background – fewer Asian footballers than other races

ResourcesAvailability: if people are willing, facilities need to be providedLocation: local availability e.g. lack of space in inner-city areas Access: parking, public transport to facilitiesTime: availability for demand: school facilities available “after hours”

HealthIllness

Conditions

Socio-EconomicCost: hire of facilities and equipment e.g. ice-rink, skatesStatus: employed (more disposable income), unemployed (need to save money)

Good or bad role model?

OPPORTUNITIES to Become INVOLVED

INITIATIVES To Get People InvolvedGovernment: At least 2 hours of high quality PE per weekPESSCL: Strengthens links between school and local clubs (ages 5-16)‘Club Links’ Opportunity to be performer, leader, official, volunteer‘Step Into Sport’Sport England: Start (participate), Stay (competition and Succeed (talented can progress)Youth Sport Trust TOPS 14-16 – organise festivals in local primaries, sports leadership coursesActive Kids Supermarkets run voucher programmes to aid purchase of equipment

Where are you?

Physical Education is not just about being the best performer in

a sport!

Health“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

“The ability to meet the demands of the environment”. Fitness“a form of physical activity done primarily to improve one’s health and physical fitness”Exercise

“How well a task is completed”Performance

Key Definitions

Remember you can be fit but not healthye.g. Sir Steve Redgrave has diabetes but is a 5-time Olympic champion

• C.V. fitness:“the ability to exercise the entire body for long periods of time”.TEST: 12-min Cooper Run or Bleep Test

• Muscular Strength:“The ability to apply force and overcome resistance”.TEST: Gripometer

• Muscular Endurance:“The ability to use muscles, many times without getting tired”.TEST: Sit-Up Bleep Test

• Flexibility:“The range of movement at a joint.”TEST: Sit and Reach

• Body composition:“The percentage of body weight which is fat muscle and bone.”TEST: BMI

6 Skill-Related Fitness Components (BCRAPS)

• Balanceretain centre of mass over base of support

TEST: Stork Balance Test

• Co-ordinationto use two or more body parts together

TEST: Tennis Ball Throw

• Reaction Timetime between the presentation of a stimulus and onset of movement

TEST: Ruler Drop

• Agilityability to change direction at speed

TEST: Illinois Agility Run

• Powerability to do strength movements quickly: strength x speed

TEST: Standing Broad Jump (Long Jump)

• Speed how fast your body can move over a short distance

TEST: 30m Sprint

Remember you need to fill in a Physical Activity Readiness Questionnaire (PARQ) prior to taking part in activity to assess the level of risk and use the right protocols to perform safely.

Principles of Training

• Individual Needs “matching training to the requirements of the individual” e.g. struggle to complete game therefore CV fitness

• Specificity: “matching training to the requirements of the activity” e.g. goalkeepers training for agility, midfielders for cardiovascular fitness

• Progressive Overload: “gradually increasing he amount of overload so as to gain fitness without the risk of injury”.

• Rest: “The period of time allotted to recovery”• Recovery: “The time required to repair damage caused by training”

• Reversibility: “any adaptation from training is reversed during inactivity”

F.I.T.T Principle

Overload is applied to a training programme by using the FITT principle.

Increase the… Frequency how oftenIncrease the… Intensity how hardIncrease the… Time how longChoose correct… Type of exercise method of training

e.g. someone wanting to improve their CV EnduranceFrequency - 3 times per weekIntensity - 60-80% of maximum HR

Time - 30 minutes per sessionType - Method e.g. continuous running

Goal Setting

People who set sensible goals are able to focus their energies on their training and achieve them.

Specific e.g. I want to run half a lap further in the 12-min runMeasurable e.g. running half a lap further – easy to measure!Achievable e.g. training plan to build on CV fitness – half lap achieved!Realistic e.g. running half a lap is more realistic than 4 extra lapsTime-bound e.g. 6 week training programme – put a clear end point in

This are the first steps towards designing your Personal Exercise Programme (PEP)

Training MethodsEach is designed for a specific purpose, to improve a specific aspect of fitness

- combination of METHODS develop sporting performance (CROSS TRAINING)

INTERVALDefined as: “high intensity periods of work followed by defined periods of rest”

e.g. (sprint 60m, 30s rest)x6, 5-min rest then perform set again - SPEEDe.g. (15 mins jogging, 3 minutes rest) x4 – CARDIOVASCULAR FITNESS

Sports: e.g. Swimming, Athletics, FootballAdvantages: improves speed and CV fitness, high intensity, works high HR zones

CONTINUOUSDefined as: “high duration, low intensity exercise without rest periods”

e.g. (30 mins jogging)Sports: e.g. cycling, swimming, team sports in pre-season to build aerobic baseAdvantages: Cheap, wide range of activities available, can apply FITT to suit needs

CIRCUITDefined as: “A number of exercises arranged to avoid training the same muscle groups”

e.g. (6-10 stations can work muscles and CV system, also skills in your sport)e.g. work for set time (1 min), set reps (30 reps), rest for 2 mins at end of 1 circuit

Sports: e.g. football, cricket, tennis, badmintonAdvantages: work (strength, speed, CV, muscular endurance in 1 session), aerobic/anaerobic

FARTLEK Swedish for ‘Speed Play’Defined as: “A combination of fast and slow running”Sports: e.g. rugby, football, netball – those with changes in speed throughoutAdvantages: can include hill work and different terrains, flexible to suit individual sport/needs

WEIGHTDefined as: “a common type of training to develop strength and size of skeletal muscles”Sports: e.g. speed, strength, power sports (long jump, javelin, football, rugby)Advantages: can improve musc. strength, musc. endurance, power, easy to overload, variety

JOG---SPRINT--- 75%---JOG

SPRINT 30s rest SPRINT30s rest

Exercise Session

• Warm up: PREVENTS INJURY, IMPROVES PERF.Pulse raisers, stretches, mobilising joints

• Main activity: WORKS SPECIFIC GOALS/COMPONENTSSkills, drills, tactics

• Cool down: PREPARES FOR FUTURE SESSIONSTo remove lactic acid and repay oxygen debt.

Target Heart Rate Zones• Heart rate = “number of times the heart beats per min”

• Maximum heart rate = (220 – age)• Training/ target zones are calculated using this equation

• Less than 60% MHR = Recovery zone (cool down)

• 60 – 80% MHR = Aerobic training zone

• 80 - 90% MHR = Anaerobic training zone

• 90 – 95% MHR = Speed training zone.

Anaerobic Exercise

• Without O2 (Oxygen)• Very short period of time 1-10 seconds

How would you improve your abilityto work anaerobically?

• Work very, very hard in short bursts• Be around 85% of your maximum heart rate

(220 - age = 100%)

GLUCOSE = ENERGY + LACTIC ACID

Aerobic Exercise

• Exercise with (using) O2• Over a long period of time

How would you improve your ability to work aerobically?

• Work hard and for a long time (at least 20 minutes in training zone)• Work between 60% and 80% of the maximum heart rate

(for a 14 year old that is between approx 125-170bpm)• Use large muscle groups

GLUCOSE + OXYGEN = CO2 + WATER + ENERGY

• Most• Valuable• Player• Football• Club• F• W

– Minerals– Vitamins– Protein– Fat– Carbohydrates– Fibre– Water

– Calcium– Iron– ‘C’– Meat– Cheese– Bread– Cereal

– Strong teeth and bones– Help the blood to carry O2

– To prevent scurvy– Growth and repair– Slow energy– Fast energy– Helps digestion– Needs to be replaced

Minerals

Vitamins Protein Fat Carbohydrates Fibre Water

Diet and Nutrition

Ensure you know why calcium and Iron are needed

Dietary Intake and Performance

Carbo-LoadingA system mainly used by marathon runners

e.g. Marathon 1 week today (Sunday)Protein-rich foods (Mon-Tues) – depletes carb storesCarb-rich foods (Weds-Sat) – fully replenishes stores

Body is fooled into storing more carbs due to starvation processThe protein is needed to repair muscle, carbs to fuel the activity.

It is important to take food within the 2 hours after a race/activity to replenish lost stores.

Blood-Flow During ExerciseBlood is shunted from other areas of the body (particularly organs) to the working muscle during exercise.Less blood is available to digest food in the gut – can cause cramp.Exercise should ideally not start until 2-3 hours after the meal.

REMEMBER !!!As soon as the exam starts write these key points down

• Mental, Social, Physical benefits

• HRF – Body comp, CV, Endurance, Flex, Strength

• SRF – Balance, Co-ord, Reaction time, Agility, Power, Speed. (BCRAPS)

• Specificity, Progressive Overload, Reversibility, Individual Needs

• Frequency, Intensity, Time, Type. (FITT)