12 P.E

1. 12 P.E AS 2.3 Examine the principles and methods of training in relation to participation in physical activity.

2. Energy Systems • All energy systems work together to provide the body with energy to perform exercise. • Two main energy systems: • Aerobic (supplies energy using oxygen). • Anaerobic (supplies energy without the use of oxygen).

3. Anaerobic • Energy produced using stored energy; used in short duration, high intensity activity • Anaerobic fitness: the ability of the body to produce explosive bursts of energy without oxygen. This energy system uses stored energy within the muscle (phosphagen system) or it uses energy from the breakdown of carbohydrates without oxygen to produce a substance called lactic acid. • As carbohydrate within the muscle is broken down for energy, it produces lactic acid (H+) which causes the person to become fatigued.

4. Aerobic System • Energy produced using oxygen; used in long-duration, low intensity activity. • Aerobic fitness is the ability of the heart and blood vessels to supply oxygen to the muscles. The oxygen is then used to fuel physical activity over long periods.

6. Principles of Training • Progression • Reversibility • Duration • Overload • Variety • Specificity • Frequency • Rest • Intensity

7. Progression • A progressive program means that as a person’s level of fitness improves, training gets harder to keep challenging their body to improve. • As soon as training is not challenging, the body stops adapting and remains at the same level of fitness. Eg: Fartlek, flexibility,

8. Reversibility • The Principle of Reversibility as it applies to exercise and fitness training means: If you don't use it, you lose it. • While rest periods are necessary for recovery after workouts, extended rest intervals reduce physical fitness.  The physiological effects of fitness training diminish over time, causing the body to revert back to its pre-training condition.

9. Duration The amount of training a person can complete will vary, depending on the following factors: • Stage of maturity (age/experience) one has reached. • Level of fitness that has been developed. • Stage that an athlete is at in their training cycle (pre-season Vs competition). • Type of training being performed (the volume of training can be greater for low intensity activities than for high intensity activities. • Eg:

10. Overload • Overload occurs when an athlete exercises at a level above which their body is accustomed to. • By training in overload, an athlete’s body is constantly challenged to adapt and improve its level of function in order to cope with the increasing demands of the training load. • It is important after overload training to allow sufficient recovery time to ensure the body repairs itself from the training load. • Eg: fartlek, long interval, short interval,

11. Variety • Using a variety of exercises can help prevent boredom and helps an individual stay motivated towards their training and goals. • Eg: circuit training has many different exercises to help prevent boredom, resistance training- different exercises and the use of different equipment helps to provide variety in a training programme.

12. Specificity • A training programme should match the specific demands of the activity the person is preparing for, as the physical requirements of most activities are different. The physical requirements of an activity can be divided into the following areas: • Fitness components (strength, aerobic, flexibility) • Movement patterns/muscle groups (shuffling, jumping) • Speed of movement • Duration (short, long, intermittent, continuous) • Environment (water, land, outdoor, indoor, grass, court) • Eg: if you were a cyclist, the fartlek training session would be specific to your sport, if you were a runner, netballer, basketball player the short interval training session would be more specific to your sport.

13. Frequency • Frequency refers to how often a person trains and is usually the number of sessions completed in a week. • Cardiovascular fitness and muscular endurance can be improved with three to four training sessions per week. • Flexibility can be trained for everyday Eg: how often would you participate in a sprint session as part of a training programme per week?

14. Rest • The principle of rest should be incorporated into all training programmes to allow the body to recover and repair itself from the training load. • Rest does not mean no exercise is performed at all, gentle activities such as playing a social game of sport can be a good form of rest. Eg: long interval training, short interval training (rest during a session), rest after a session to allow the body to recover before the next training session

15. Intensity • Intensity refers to how hard a person works during exercise. Some activities require a greater intensity level than others in order to place overload on the body and work the correct components of fitness and energy systems. • As a person’s fitness improves, intensity of training should be increased to continue improving levels of fitness. Eg: fartlek training – intensity (140-160 bpm) with 100% effort during sprints.

16. Variety example from exemplar • Description of variety: Variety refers to the different options/ways of which training can be done. As long as it is specific to training using different methods helps the athlete to keep motivated and interestedby participating in a wide range of activities.

17. Comprehensive understanding of variety principle in relation to training sessions • By applying variety, more methods of training can be used to make the training more interesting and effective. Throughout the recent training sessions 6 different methods of training have been applied to help improve our touch skills. It helped to create variation so everyone stayed enthused. Also within individual sessions such as the plyometrics a range of exercises were used to create variety. So instead of continuously hoping or jumping, sideways movements and over small barriers were used as well to mix up the session. Therefore there was always a new challenge to try and a different way to achieve the same results, but better as the variety keeps the athlete focussed and motivated to keep going

18. Overload description • Overload relates to the increase in workload gradually once the body has adapted to the previous overload. This created the body to make improvements and can be conducted in a variety of ways eg longer duration, increased intensity, heavier weights or training more frequently.

19. Overload relating to a 10 week programme • By applying overload, weight/resistance training can be made more effective. If I was to complete a 10 week programme, it would be developed by starting with light weights and lower intensity exercises to develop good techniques and a solid base of strength. The next few weeks overload will be applied by a combination of increased weights so they are heavier and also increase the intensity of the exercises so they involve more powerful and explosive movements eg clean and jerks. This would help to physically strengthen the body and adapt to it when playing touch rugby the passing will improve by being stronger and also have more power when sprinting, therefore being faster.

20. Physiological responses to exercise • Heart rate increases • Respiration rate increases • Muscle fatigue • Build up of lactic acid in the muscles (anaerobic energy system) • Body temperature rises- sweating to release heat • Greater oxygen consumption by the working muscles • Increased Cardiac Output (Cardiac output is the volume of blood pumped by the heart per minute) • Increase in blood pressure (Exercise makes your heart beat harder and faster to produce higher systolic pressure to push more blood to your muscles)

21. Resistance training exemplar • Resistance training involves developing maximum muscular strength and power and uses the anaerobic lactic acid system. Therefore while performing the exercises, energy stored in our muscles must be used, causing heat and our body temp to rise. Another physiological response of the body is due to the intensity of resistance training more oxygen is needed in the working muscles causing our cardiac output and blood pressure to increase in order for necessary oxygen to try to reach our muscles. This also results in a rise in ventilation as our body tries to receive/breathe in the oxygen.

22. Psychological Principles • Arousal • Visualisation • Self-talk • Goal setting • Concentration • Confidence • Mental Preparation • Motivation

23. Arousal • The mental state of readiness before and during an activity. • Inverted U theory: • For optimum performance to occur, arousal levels need to be controlled (too high or too low levels of arousal and performance will be poor). • Eg: long/ short interval training

24. Visualisation • Using the brain to imagine how skills of certain situations will be performed. • Eg: Plyometrics session with short hurdles, visually imagining jumping over the hurdles to make sure you clear them.

25. Self Talk • What a person internally says to themselves. The way a person thinks has a big influence on their behaviour. • Eg: short interval/ long interval training session- you may have been telling yourself to get further in each interval or put in 100% effort each interval.

26. Goal Setting • Setting a target to achieve in a set time period. • Setting of short term goals during sessions to achieve by the end of the session in relation to a specific skill to improve. • Eg: the use of goal setting in the interval training sessions- I want to be able to get through the shuttles twice for each interval, I want to make it to the 2nd line before the next interval finishes.

27. Concentration • Allows a person to focus their attention on an activity. • Greater concentration makes people more alert and able to respond more quickly. • Eg: While performing resistance exercises you need a high level of concentration to catch the medicine ball after throwing it to you partner.

28. Confidence • A person’s belief in themselves to complete a task • - Low confidence: mainly negative thoughts about completion of a task • - High confidence: back their ability and mainly positive thoughts • Confidence is improved when people perform at a level where they often experience success: start easy or non competitive and progress to harder and competitive activities as confidence and success improve. Eg: Jumping over the short hurdles without tripping over them requires confidence in your ability.

29. Mental Preparation • Organisation of structural mental strategies that can be used before and during an activity. • Can develop set patterns of behaviour to cope with anxiety and stress. • Need to familiarise yourself with plan before competition to prevent anxiety and stress associated with performance or competition.

30. Motivation • Having the desire to complete a task • A reason or want to complete a task. • Eg: desire to push through the pain and fatigue while working at 100% during fartlek training or interval training.

31. http://www.bukisa.com/articles/47777_the-principle-of-reversibility-what-happens-when-you-stop-exercising#ixzz1ujiCIhpthttp://www.bukisa.com/articles/47777_the-principle-of-reversibility-what-happens-when-you-stop-exercising#ixzz1ujiCIhpt • http://www.livestrong.com/article/312107-normal-blood-pressure-when-exercising/#ixzz1ujtqJdni