Physical Education- Things I Need To Learn

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Fitness training methods

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For flexibility training:

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Static: there are two types of static flexibility training. Firstly active stretching, which is performed independently where the performer applies internal force to stretch and lengthen the muscle.

The second is passive stretching, also known as assisted stretching, which requires the help of another person or an object such as a wall. The other person/object applies external force causing the muscle to stretch.

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Ballistic: this is where the performer makes fast, jerky movements through the complete range of motion, usually in the form of bobbing or bouncing. Ballistic stretching is specific to the movement pattern of the sport/activity to be performed. It needs to be undertaken with care as the technique can cause muscle soreness and strains.

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Proprioceptive Neuromuscular Facilitation (PNF) technique: this is used to develop mobility, strength and flexibility. The technique may be performed with the help of a partner or alternatively by using an immovable object (as resistance to inhibit movement). PNF stretches can be used in rehabilitation programmes. To perform the PNF technique with a partner, the performer should stretch the muscle to the upper limit of its range of movement and then, with the help of a partner, hold the muscle in an isometric contraction, where there is no active shortening or lengthening of the muscle, for 6–10 seconds. Then relax the muscle and with the help of a partner a static (passive) stretch is performed to enable the muscle to stretch even further. The technique inhibits the stretch reflex which occurs when a muscle is stretched to its full capability, so that an even greater stretch and range of movement can occur.

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Strength, muscular endurance and power training:
Circuit training: this is where different stations/exercises are used to develop strength, muscular endurance and power. The stations/exercises use different muscle groups to avoid fatigue.
Free weights: use of barbells or dumb-bells to perform different types of dynamic exercises o concepts to use when training for strength (low reps and high loads) concepts to use when training for endurance (high reps and low loads)
Order of exercises: focus on core exercises (working muscles which help to stabilise the spine and pelvis) before assistance exercises (working muscles associated with the events in a performer’s specific sport, or the main exercises in a training programme if a performer is not training for a specific sport)

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What needs to be learnt to perform exercises which alternate between upper and lower body, alternate push and pull exercises)
Intensity (% 1 Repetition Maximum – 1RM)
Training for strength endurance (50–60% 1RM and 20 reps – repetitive movements of a muscle or muscle group)
Training for elastic strength (75% 1RM and 12 reps – for producing movements in very close succession, like in gymnastics)
Training for maximum strength (90% 1RM and 6 reps – producing a single movement against a resistance/load), reps, sets, rest period.

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Plyometrics: this type of training develops sport-specific explosive power and strength. It is used by sports performers such as sprinters, hurdlers, and netball, volleyball and basketball players. Plyometric exercises need maximal force as the muscle lengthens (eccentric action) before an immediate maximal force as the muscle shortens (concentric action). Types of exercises include lunging, bounding, incline press-ups, barrier hopping and jumping. This type of training needs to be performed carefully because it can cause muscle soreness

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Aerobic endurance training:
Continuous training: this is training at a steady pace and moderate intensity for a minimum period of 30 minutes.
Fartlek training: this is where the intensity of training is varied by running at different speeds or over different terrain. The training is continuous with no rest period. It is important to know about other ways in which intensity of training can be increased, including the use of equipment (harness, running with weights or weighted backpack).

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Interval training: this is where the individual performs a work period followed by a rest or recovery period. Typical work time can vary from training for 30 seconds to five minutes; recovery periods can be complete rest, walking or light jogging.
Typical work intervals for aerobic endurance will be around 60% maximum oxygen uptake (VO2 max). Decrease the number of rest periods and decrease work intensity to develop aerobic endurance.

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Circuit training: this is where different stations/exercises are used to develop aerobic endurance. The station order/order of exercises is important to ensure different muscle groups are used to avoid fatigue.

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The number of stations, time spent at each station, number of circuits, rest period between exercises and number of circuit sessions per week can be varied.

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Speed training:
Hollow sprints: a series of sprints separated by a ‘hollow’ period of jogging or walking.
Acceleration sprints. This is where the pace is gradually increased from a standing or rolling start to jogging, then to striding, and then to a maximum sprint. Different drills can be used, such as resistance drills and hill sprints. Rest intervals of jogging or walking are used in-between each repetition.

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Interval training: the individual performs a work period followed by a rest or recovery period. For speed training, the work intervals will be shorter and more intense – performed at a high intensity, close to maximum. Increase the number of rest periods and increase work intensity to develop speed.

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Learning aim C: Investigate fitness testing to determine fitness levels Topic C.1 Fitness test methods for components of fitness:

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● speed: 35m sprint (usually measured in s) ● speed and agility: Illinois agility run test (usually measured in s) ● anaerobic power: vertical jump test (usually measured in kgm/s) ● muscular endurance: one-minute press-up, one-minute sit-up (usually measured in number of reps/minute) ● body composition: o Body Mass Index (BMI) (usually measured in kg/m²) o Bioelectrical Impedance Analysis (BIA), used for prediction of percent body fat o skinfold testing via the Jackson-Pollock nomogram method for prediction of percent body fat (sites for males: chest, abdominal and thigh; sites for females: triceps, suprailiac and thigh).

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Flexibility: sit and reach test (usually measured in cm or inches)
Strength: grip dynamometer (usually measured in KgW)
Aerobic endurance: multi-stage fitness test, known as the bleep test (usually predicted in ml/kg/min) forestry step test (usually predicted in ml/kg/min)

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Definition of VO2 max (ml/kg/min): the maximum amount of oxygen uptake, usually measured in ml of oxygen per kg of body mass per minute. It is a measure of cardiorespiratory endurance.

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Speed: 35m sprint (usually measured in s)
Speed and agility: Illinois agility run test (usually measured in s)
Anaerobic power: vertical jump test (usually measured in kgm/s)
Muscular endurance: one-minute press-up, one-minute sit-up (usually measured in number of reps/minute)
Body composition: Body Mass Index (BMI) (usually measured in kg/m²)

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Bioelectrical Impedance Analysis (BIA), used for prediction of percent body fat skinfold testing via the Jackson-Pollock nomogram method for prediction of percent body fat (sites for males: chest, abdominal and thigh; sites for females: triceps, suprailiac and thigh).