Physical activity as part of your Physical activity as part of your healthy, active lifestylehealthy, active lifestyle

STEP-BY-STEP GCSE PE ©STEP-BY-STEP GCSE PE ©

Healthy active lifestylesHealthy active lifestyles

1.1.41.1.4

SECTION 1.1

Chapter content:

1. Assessing personal readiness

2. Assessing fitness levels

3. The principles of training

4. Methods of training

5. The exercise session

6. Analysing training sessions

Second edition

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• Assessing personal readinessAssessing personal readiness11

• Taking part in physical activityshould suit most people. However,for some people exercising may notbe appropriate for theirphysical condition.

• In order to assess a person’ssuitability and readiness forexercise a physical activity readiness questionnaire (PAR Q)should be completed.

• The questionnaire inquires aboutmedical history andcurrent medical conditions.

• If any answers relate to problemsthen the doctor should beconsulted before continuing withany form of exercise.

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STUDENT TASK: Complete the following Physical Activity Readiness Questionnaire (PAR Q)

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• Assessing fitness levelsAssessing fitness levels22Each health-related and skill-related component can be measured using specific fitness

tests.

TEST 1

STUDENT TASK: Use the following tests to find out your level of fitness.

COOPERS 12 MINUTE RUN

Tests - CARDIOVASCULAR FITNESS

HANDGRIP DYNAMOMETER TEST

Tests - MUSCULAR STRENGTH

TEST 2

Health-related or skill-related -

HEALTH

Health-related or skill-related -

HEALTH

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MEASURED RUNNING TRACK

TEST 4

TEST 3 NO. OF SIT UPS IN 30 SECONDS

SIT AND REACH TEST

Tests -

Tests -

MUSCULAR ENDURANCE

FLEXIBILITY

Health-related or skill-related -

HEALTH

Health-related or skill-related -

HEALTH

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TEST 5 THE ILLINOIS AGILITY TEST

Tests - AGILITY

TEST 6 STORK STAND TEST

Tests -

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BALANCE

Health-related or skill-related -

SKILL

Health-related or skill-related -

SKILL

TEST 8 STANDING BROAD JUMP

Tests - POWER

TEST 7 ALTERNATE HAND WALL TOSS TEST

Tests - COORDINATION

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Health-related or skill-related -

SKILL

Health-related or skill-related -

SKILL

RULER REACTION TEST

Tests - REACTION TIME

TEST 9

TEST 10 30 METRE SPRINT

Tests - SPEED

Health-related or skill-related -

SKILL

Health-related or skill-related -

SKILL

30 metres

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• Principles of trainingPrinciples of training33

Progressive overload

Progressive overload is togradually increase theamount of work to gainfitness without the risk ofinjury. Making the bodywork harder means it has toadapt to the new workrate, which increasesfitness.

For example:

Increasing the length of atraining session or increasingthe number of sessionsper week.

Progressive overload is important to a boxer, like Joe Calzaghe, because they have to reach high

levels of fitness in order to win fights

If the principles of training are followed during physical activity programmes thetraining will be more effective and performance will improve.

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Specificity

The training chosen shouldbe suitable to the type offitness the individualrequires for their chosensport or activity.

For example:

Swimmers need to train inthe water. A long distancerun would not be specificto a swimmer’s fitnessrequirement.

Michael Phelps will spend a lot of time training in the swimming pool because it is specific to his

fitness requirements as an elite swimmer

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Individual differences and needs

The principle of individual differences and needs is

similar to the principle of specificity; however,this principle considers the needs of theindividual rather than the need of thesport or activity. The needs of an individual may vary according to:

• Age

• Gender

• Sporting experience

• Weight

• Height

• Current levels of fitnessSteven Gerrard’s training programme atLiverpool would be different to Wayne

Rooney’s at Manchester United because oftheir individual differences and needs

For example:

Two football players may play in similar positions but they would not necessarily followthe same training programme.

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Rest and recovery

For the effects of exercise to take place it is important to ensure rest and recovery areconsidered in a training programme. Rest and recovery give the body time to:

• Reduce physical fatigue

• Repair damaged muscle tissue

• Allow adaptation to take place

• Replenish energy stores

For example:

If someone trained for five days out of seven they could structure their week as follows:

Monday – Training day

Tuesday - Training day

Wednesday - Training day

Thursday – Rest day

Friday - Training day

Saturday - Training day

Sunday - Rest day

p.45The FITT principle

When undertaking a training programme, combining the four elements of the FITTprinciple is a way of helping you accomplish the desired results of the programme. TheFITT principle is used to ensure you achieve overload and make the trainingspecific.

F – FREQUENCY• The number of times exercise is undertaken per week.• Frequency of exercise should be a minimum of three times a week• Professional athletes train more frequently to achieve high fitness

levels.• Frequency overlaps with the principle of rest and recovery.

I – INTENSITY• How hard you train.• The level of difficulty for training must be well planned to ensure intensity

is achieved.• Intensity overlaps with the principle of progressive overload.

T – TIME• How long each exercise session lasts.• Lengthening sessions is a way of overloading.

T – TYPE• The variety of training that a performer undertakes to achieve particular

goals.• Type overlaps with the principle of specificity.

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Reversibility

This principle of training refers to a decreasing level of fitness as a result of exercisebeing reduced or stopped. This may be due to illness or injury.

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Goal setting

Goal setting helps you focus on what you want to achieve, giving you small steps toreach the overall target of your training.

Goal setting can:

• Improve focus

• Increase motivation

• Allow you to assess your progress

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SMART principle of goal setting

Goals need to be SMART.

S – SPECIFICTo the point and clear. For example, to improve a time for completing a halfmarathon.

M – MEASURABLEResults need to be able to be recorded so you can tell when you have achievedthe goal. For Example, the timings for a half marathon can be recorded to see ifprogress has been made.

A – ACHIEVABLEThe goals must be challenging but reachable. For example, trying to take 30minutes off a personal best for a half marathon would probably not beachievable.

R – REALISTICThe goals should be realistic for the level of fitness and skill. For example, tryingto take 10 minutes off a personal best for a half marathon may be a morerealistic target.

T – TIME-BOUNDThe goal must have an end point so that it is not easily put off and neverachieved. For example, personal exercise programmes run for six weeks.

STUDENT QUESTIONS

The effect of reduced exercise

Applying intensity

Deteriorating health

Matching the exercise to the activity

Deteriorating health

Matching the exercise to the activity

The effect of reduced exercise

Applying intensity

1 Specificity is: (1) 2 Reversibility is: (1)

XX

A

B

C

D

B

A

C

D

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Sport, Measurable, Agreed, Timed

Specific, Measurable, Agreed, Realistic, Time-bound

Specific, Measurable, Achievable, Realistic, Time-bound

Specific, Meaningful, Agreed, Realistic, Time-bound

3 SMART stands for: (1) 4 Which of the following is not a benefit of rest and recovery: (1)

X X

A

B

C

D

B

A

C

D

Allows adaptation to take place

Replenishes energy stores

Improves coordination

Repairs damaged muscle tissue

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5. Name three fitness tests and the aspect of fitness they measure. (6 marks)

6. i) Explain each component of the FITT principle. (4 marks)

ii) Give a specific example of its application to bring about progressive overload in a Personal Exercise Programme. (4 marks)

Coopers 12 minute run – Cardiovascular fitness

Sit and reach – Flexibility

Illinois agility test – Agility

Stork stand test – Balance

Standing broad jump – Power

Ruler reaction test – Reaction time

F- Frequency

How often training occurs. For example, training once a week and then increasing it to twice.

I- Intensity

How hard a person is working. For example, sprinting 20 shuttles rather than 18.

T- Time

How long the person trains for. For example, the first session was 20 minutes long, by the 5th session it is 30 minutes long.

T- Type

The training must match the needs of the activity. For example, swimming lengths in a swimming pool if you are training for swimming. Total marks /18

Training methods are used to improve fitness. Each training method works the body differently to improve a specific aspect of fitness.

There are six main methods of training:

1 WEIGHT TRAINING

• This is the most effective form of muscular strength training.

• The weights can be increased gradually to cater for progression in training.

• Different muscle groups can be worked on, as below:

Shoulders

Back Biceps

Muscular strength = Heavy weights / few repetitions

Muscular endurance = Lighter weights / many repetitions

• Methods of trainingMethods of training44p.48

2 CIRCUIT TRAINING

• The aim of circuit training is to improve muscular endurance.• Circuit training usually takes place in a gym or sports hall and involves

a number of stations where different exercises are carried out.• It is important to avoid exercising the same muscle group

consecutively, to prevent fatigue.• Exercises are carried out repeatedly for a set period of time or for a

number of repetitions.

An example of a circuit layout:Station 1

Station 2

Station 3Station 4

Station 5

Station 6Station 7

Shuttle runsStar jumps

Bench lifts

Step-ups

Press-ups

Squat thrusts

Sit-ups

• Circuits can also be used to concentrate on skills from a particular sport.

• Skills circuits are often used in basketball and may contain skills such as passing, shooting or dribbling at the stations.

• A circuit training session could also include a combination of fitness exercises and skills.

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3 CONTINUOUS TRAINING

• This is the most appropriate training to improve cardiovascular fitness.

• Continuous training can range from a brisk walk, for someone who is not at a high fitness level, to a long distance run or swim.

• Continuous training can either be completed over a set distance or time.

4 INTERVAL TRAINING

• This involves sets of work followed by periods of rest.

• This type of training can improve speed or endurance depending on the intensity of the sets.

• A good example of interval training is sprint relays or shuttle runs.

• Interval training can be carried out individually, with a partner or in a team or group.

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5 FARTLEK TRAINING (Swedish for “speed play”)

• This training method combines travelling at fast and slow speeds.

• Fartlek training improves speed, muscular endurance and cardiovascular fitness.

• A fartlek session could include:

a) 10sec walk, 10sec jog, 10sec sprint. A whistle would indicate the change. (This could be carried out with varying times or using distance instead of time.)

b) Running in an area of varied terrain. For example, hills to sprint up, a flat gravel area to walk and a grassy area to jog.

• This type of training is relevant to team games such as hockey, netball, rugby or football.

• It mirrors closely a player’s movement on the pitch; walking, jogging and sprinting for short periods of time, using a combination of aerobic and anaerobic running.

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6 CROSS TRAINING

• This is when more than one activity is undertaken to add variety to the programme.

• Cross training is a good way of improving all round fitness, equalling out the workout in terms of muscles used.

• A cross training session could include:

a continuous run to improve cardiovascular fitness.

weight lifting to improve muscular strength.

interval sprints to improve speed.

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Interval

STUDENT TASK: Match the performers to the most relevant training method.

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Continuous

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Circuit

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Weight

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Fartlek

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Weight Circuit Continuou

s

Interval Fartlek

Cardiovascular fitness

Muscular strength

Muscular endurance

Flexibility

Body composition

Agility

Power

Speed

EXTENSION TASK:

Tick each training method which could be used to improve each of the components of fitness.

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2 Fill in the missing words below: (5 marks)

Exercising without any rest periods is called training. Alternating between strenuous exercise and rest is called training. Exercising on varied terrain running at different speeds throughout the session is known as training. Using variety of exercises that are repeated in a set order is called training. Resistance training using machines or free weights is called training.

2 Complete the following table: (9 marks)

continuous

Total marks /16

STUDENT QUESTIONS

3. What training method would this area be ideal for and why? (2 marks)

SPORT TRAINING ACTUAL ACTIVITY BENEFIT

Marathon running Continuous Long runs Improved cardiovascular fitness

100m sprinting

Football

Hockey

Interval / weight

Fartlek

Circuit

Short sprints / leg weightsDifferent types of running speeds over varied terrain

A variety of exercises that are repeated in a set order

Improved leg speed

Improved fitness relevant to sport

Improved muscular endurance

This area would be ideal for fartlek training.

The varied terrain could be used to incorporate the requirements of a fartlek session e.g. a sprint up the hills, a jog through the woods, a walk for recovery over the grassed area.

intervalfartlek

circuitfartlek

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1 WARM UP

A warm up should provide a smooth transition from rest to the intensity of the main activity.

It should include the following three elements:

We warm up for four reasons:

• To prevent injury.• To prepare body systems for performance.• To prepare mentally for the event.• To practice before the event.

Pulse raising exercise – A light jog to gradually raise the body’s temperature and

heart rate

Stretches – Both static (stationary) and dynamic (moving) stretches to prepare the

muscles

Activity based exercise – Passing or striking a ball

• The exercise sessionThe exercise session55There are three stages to an exercise session:

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2 MAIN ACTIVITY

This can take the form of training session, a competitive match or sporting activity.

3 COOL DOWN

A cool down is also important and takes the form of light jogging and stretches. It gives the body the opportunity to return to its resting state and helps to prevent stiffness and soreness in the muscles by dispersing lactic acid.

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Aerobic and anaerobic exercise

There are two types of exercise:

AEROBIC ACTIVITY (with oxygen)

• This is exercise of low intensity and can be carried out for long periods of time.

• This type of exercise is steady and therefore the heart can supply oxygen to the muscles, via blood, as it needed.

• This process is known as aerobic respiration.

The London Marathon is an aerobic activity

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ANAEROBIC ACTIVITY (without oxygen)

• This is exercise of high intensity to maximise effort and can only be carried out for short periods of time.

• As the exercise is in fast bursts the heart cannot supply oxygen to the muscles as fast as it is being used.

• At the end of the exercise period the body continues to have an elevated breathing rate to ensure that increased amounts of oxygen are available to repay the oxygen debt.

• This process is known as anaerobic respiration.

Aerobic and anaerobic exercise

The 100m race is an anaerobic activity

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AEROBIC / ANAEROBIC COMBINATIONS

• Many sporting activities require a varied amount of both aerobic and anaerobic exercise.

• An example of aerobic/anaerobic combinations can be seen in games such as rugby, football or hockey. A player uses his/her aerobic system predominantly during the game, interspersed with short bursts of speed which are supported by energy derived from the anaerobic system.

Aerobic and anaerobic exercise

Team games such as hockey require both aerobic and anaerobic exercise

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Target zones and training thresholds

MAXIMUM HEART RATE (MHR) = 220 – age

AEROBIC TARGET ZONE

Minimum training threshold = 60% of MHR

Maximum training threshold = 80% of MHR

ANAEROBIC TARGET ZONE

Minimum training threshold = 80% of MHR

Maximum training threshold = 95% of MHR

• The working pulse rate (or working heart rate) is a measurement of pulse rate taken during or immediately after exercise.

• This is an accurate guide to the intensity the heart has been working.

• A target zone can be set for both aerobic and anaerobic exercise using the following method:

• If the heart is worked over 95% of its maximum it becomes dangerous.

205 (15 year old student)

164 bpm

123 bpm

164 bpm

195 bpm

p.54• Analysing training sessionsAnalysing training sessions66

The following graph illustrates the exercise target zones

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Recovery rate

• Recovery rate is the time it takes for the body to return to its pre-exercise condition.

• The fitter we are the quicker our recovery rate is, i.e. the quicker our pulse will return to its normal resting rate.

• This can be tested by taking the resting pulse rate, exercising, and then timing how long it takes for the heart to come back to its resting rate.

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STUDENT TASK: Work out your own recovery rate using the following method.

Rest for three minutes and then take your resting pulse rate and record it here: Beats per min (BPM)

N.B. First count of beat is zero. Count for 15 seconds then x by 4.

Exercise for 1 minute and record your pulse again: BPM

Now rest and record your pulse four more times, once every minute:

After 2 minutes: BPM

After 3 minutes: BPM

After 4 minutes: BPM

After 5 minutes: BPMPlot your results on the graph below:

150

130

110

85

60

60

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2 a) Using the recovery rates plotted on the graphs below, fill in the method of training you suspect is being carried out. (3 marks)

3 b) Give a detailed description of each graph. (6 marks)

STUDENT QUESTIONSp.56

TYPE OF TRAINING –

The heart rate rises quickly to 180bpm, indicating a burst of anaerobicactivity. The heart rate then declines in a rest period, this process repeatsitself over the session. The graph represents interval training, which involvessets of work followed by periods of rest.

Interval

Description:

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TYPE OF TRAINING – Fartlek

Description:

This graph represents fartlek training because the heart rate variesdramatically over the session. The training session includes a variety ofjogging, walking and sprinting which is indicated by the heart rate enteringinto and out of the aerobic and anaerobic target zones.

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TYPE OF TRAINING – Continuous

Description:

The heart rate rises steadily to within the aerobic target zone at 140bpm. Itstays at this rate during a continuous training session before slowing downafter 16 minutes and then taking 4 minutes to recover back to the restingheart rate.

2 The correct target zone for an endurance athlete is 120 to 160bpm, how old is the athlete?

3 A training session is split into three parts. The warm up is the first, what are the

other two? (2 marks)

4 Fill in the missing words below: (10 marks)

a) A warm up gradually gets the ready for training. It increases and hence oxygen delivery to active muscles. It stretches

and moves the so they are ready for work. A warm up helps to prevent and concentrates the on the training.

Voluntary skeletal muscles Mind Joints Body Blood flow Injury

bloodflow

bodyvoluntary

The main activity and a cool down.

skeletal muscles

joints

The athlete is 20

injury mind

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b) A cool down brings the body back to . It helps get rid of the created in active muscles and removes , which

is partly responsible for .

100/200/400 metre race

Rugby / Football / Netball / Hockey

Oxygen + Glucose

Energy + Water + Carbon dioxide

resting stateoxygen debt lactic acid

muscle stiffness

Total marks /29

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5 Complete the following equation using the words below to describe the process of aerobic respiration: (5 marks)

Carbon dioxide Oxygen Glucose Water Energy

Oxygen debt, Resting state, Lactic acid, Muscle stiffness

6 Give an example of an athletic event which is completed using anaerobic respiration. (1 mark)

7 Give an example of a sport which requires both aerobic and anaerobic exercise. (1 mark)