Standard Grade Physical Education

1. Standard Grade Physical Education Principles of Training

2. Learning Intentions • We will know the difference between Aerobic and Anaerobic Exercise • We will know the names of the 4 different Principles of Training • We will be able to describe the 4 different Principles of Training.

3. Learning Intention 1: Quiz Q1: Which organ is responsible for the delivery of blood to muscle groups during exercise? Q2: Which element does blood contain that is vital for muscles to function? Q3: And which organ is responsible for the intake of this element? Q4: Which ‘L’ is a waste product, built up in the muscles during exercise? Q5: When is Mr Petrie’s Birthday?

4. L.I. 1: Aerobic Fitness • Is attainable through low intensity training (65-85% of MHR) and is needed for endurance and ‘recovery’ for the removal of lactic acid. • Marathon, 1500m, Football, Basketball, Rowing.

5. L.I. 1: Anaerobic Fitness • Involves higher intensity training (85-95% of MHR) and is needed for short explosive bursts of activity. • Sprinting, Throwing and Jumping events, Weight lifting.

6. L.I. 1: Aerobic or Anaerobic? Decide if these activities are Aerobic or Anaerobic….

7. L.I.1: Aerobic and Anaerobic Training. Aerobic training should: Be strenuous and prolonged Be Between 60% and 85% of Max Heart rate Use Large Muscle Groups

8. L.I.1: Aerobic and Anaerobic Training. Anaerobic Training should: Be very strenuous in short bursts Be close to 85% of Max Heart Rate Include Rest and Recovery periods

9. L.I. 2/3: Principles of Training Principle 1: S _ _ _ _ _ _ _ _ _ _ S P S P E S P E C S P E C I S P E C I F S P E C I F I S P E C I F I C S P E C I F I C I S P E C I F I C I T S P E C I F I C I T Y

10. L.I 2/3 : Principles of Training Specificity: Training must be specific to: • The sport or activity • The type of fitness required • The particular muscle groups

11. L.I. 2/3: Principles of Training Principle 2: O _ _ _ _ _ _ _ O V O V E O V E R O V E R L O V E R L O O V E R L O A O V E R L O A D

12. L.I 2/3: Principles of Training Training must be raised to a higher level than normal to create the extra demands to which the body will adapt. Frequency Intensity Time

13. L.I. 2/3: Principles of Training Principle 3: P _ _ _ _ _ _ _ _ _ P R P R O P R O G P R O G E P R O G E S P R O G E S S P R O G E S S I P R O G E S S I V P R O G E S S I V E

14. L.I 2/3 Principles of Training Progression: As the body adapts to training it progresses Progress to next level is achieved by gradual increase in intensity to create and overload (Progressive Overload)

15. L.I. 2/3: Principles of Training Principle 4: R _ _ _ _ _ _ _ _ _ _ _ _ R E R E V R E V E R E V E R R E V E R S R E V E R S I R E V E R S I B R E V E R S I B I R E V E R S I B I L R E V E R S I B I L I R E V E R S I B I L I T R E V E R S I B I L I T Y

16. L.I. 2/3 Principles of Training Reversibility Training effects are reversible. If exercise is reduced or stopped, the benefit can be quickly lost. Reversibility may occur due to injury, holidays etc.

17. L.I. Recap • Differences between Aerobic exercise and Anaerobic exercise • Name 4 Principles of Training • Describe the 4 Principles of Training