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Standard Grade PE

Standard Grade PE. The body: Aspects of fitness MUSCULAR ENDURANCE STRENGTH. Learning Outcomes. Pupils will learn: Definition of muscular endurance and strength Test for strength and muscular endurance Benefits of having a good level of strength and muscular endurance

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Standard Grade PE

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  1. Standard Grade PE The body: Aspects of fitness MUSCULAR ENDURANCE STRENGTH

  2. Learning Outcomes Pupils will learn: • Definition of muscular endurance and strength • Test for strength and muscular endurance • Benefits of having a good level of strengthand muscular endurance • How to train to develop strengthand muscular endurance • Activities which require strengthand muscular endurance

  3. Muscular Endurance Leave space for the following titles: • Definition • Test • Benefits of having good ME • Method of training • Description of training session • How to overload training • Importance in team activity • Importance in individual activity

  4. Muscular Endurance Definition • A muscle or group of muscles, working continuously, with a sufficient supply of oxygen over a long period of time.

  5. Benefits of having good muscular endurance • Muscles can continue to work at a high level for a long period of time

  6. Training to improve ME • Method: Circuit training • Description: e.g. 12 exercises using various muscle groups, press ups, squat thrusts, shuttle runs. Work for 1 minute, rest for 30 sec, repeat for 3 laps. • Weight training: using LIGHT weights and HIGH repetitions.

  7. Test for ME • Muscular endurance can be tested by measuring the number of repetitions of an exercise that you can complete in 1 minute. e.g. Sit ups, squat thrusts and press ups. • The test could be repeated 6 weeks later to check for improvements.

  8. Activities which require ME • Cycling • Canoeing • Long distance swimming • Any more….?

  9. Why important in individual activities? Swimming – to be able to maintain a long arm pull for the duration of the race

  10. Why important in team activities? Volleyball – ME in arms - to be able to play accurate sets for the duration of the game.

  11. STRENGTH DEFINITION: The maximum force a muscle can exert in a single effort. The amount of force is dependant on the size of the muscle. The larger the muscle the stronger it is.

  12. TEST • Maximum weight you can lift in a bench press for one repetition • Hand grip dynamometer • Let’s have a go............

  13. TRAINING TO DEVELOP STRENGTH METHOD: WEIGHT LIFTING To develop strength you would lift heavy weights and low reps.

  14. TRAINING SESSION Training session: • Initial intensity – 70% of my max lift for 6 reps. e.g. Bicep curls 6 times - 8kg, 30 secs rest, and repeat 5 times • To overload increase weight of above e.g. 5 times 10kg Exercises need to be specific to muscle groups to develop strength

  15. ACTIVITIES.... WHY IS STRENGTH IMPORTANT IN INDIVIDUAL ACTIVITIES? Gymnastics –Having good strength in the arms allowed me to hold my handstand in a straight line for longer.

  16. ACTIVITIES.... • If the muscle gets stronger then skills can improve. • e.g. Strengthening the muscles in the upper arm can lead to the badminton racket travelling faster the shuttle then is hit faster making it harder to return. The stronger the muscle the faster it can contract.

  17. ACTIVITIES....... WHY IS STRENGTH IMPORTANT IN TEAM ACTIVITIES? • Rugby - Having good body strength in my arms and legs allowed me to drive the scrum forwards gaining possession of the ball

  18. ACTIVITIES..... • WHY IS STRENGTH IMPORTANT IN TEAM ACTIVITIES? • NETBALL – having good strength in my arms, allowed me to make a fast and accurate chest past to my team mate without the ball being intercepted by an opponent.

  19. Homework • Complete homework sheets for Tuesday!!!

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