Edexcel GCSE in Physical Education (2PE01)

LESSON THIRTEEN Section 1.1.4 Physical activity as part of your healthy, active lifestyle

Course Definition

Exercise & Fitness Key Definitions

Healthy, active lifestyles

The categories of a healthy, active lifestyle (3)
Benefits fall into three main categories: Physical improving health & fitness Mental/Psychological reducing stress & relieving related problems Social making & developing friendships & building teamwork skills

A lifestyle that contributes positively to physical, mental & social wellbeing, & includes regular exercise & physical activity.

GCSE Physical Education

Edexcel Full Course Theory
40% of the course 90 Minutes
80 Multiple Choice, Short & Longer Answer Questions

Health Exercise Fitness Performance

A state of complete mental, physical & social wellbeing & not merely the absence of disease & infirmity. A form of physical activity which maintains or improves health and/or physical fitness. The ability to meet the demands of the environment.

How well a task is completed.

Benefits of taking part in physical activity (7)

To increase fitness To help the individual feel good To relieve stress & tension To increase self-esteem & confidence To improve health For enjoyment For a mental challenge

The factors of a balanced diet (7)

Carbohydrates Fat Protein Vitamins Minerals Fibre Water

Body Composition & Somatotypes (3)

MESOMORPH - PROTEIN

Topic 1.1.1 Healthy, active lifestyles

Section 1.1 Healthy Active Lifestyles

Topic 1.1.5 Your personal health & wellbeing

ECTOMORPH CARBOHYDRATE

ENDOMORPH - FAT

Reasons for taking part in physical activity (5)

Reasons for participation include:

Influences on taking part (6)

Cultural factors: age, disability, gender, race Health & wellbeing: illness & health problems Image: fashion, media coverage Resources: availability, location, access, time People: family, peers, role models Socio-economic: cost, status

Topic 1.1.2 Influences

Topic 1.1.3 Exercise & Fitness

Topic 1.1.4 Physical activity

Methods or types of training (6)

There are SIX different training methods:

The exercise session

- Warm - up - Main Activity - Cool - down

Cooperation Aesthetic Appreciation Physical Challenge Friendship & Social Mixing Competition

Health-Related Fitness Terms (5)

Muscular Endurance Flexibility Body Composition Muscular Strength Cardiovascular Fitness

Skill-Related Fitness Terms (6)

Fartlek Interval Weight Continuous Circuit Cross

Analysing training sessions

Heart Rate (HR) Working Heart Rate (WHR) Maximum Heart Rate (MHR) Target Zone - (TZ) Recovery Rate (RR) Aerobic (60% - 80% of MHR) Anaerobic (80% - 90% of MHR)

Opportunities for getting involved

1. Government initiatives 2. PE School Sport & Clubs Links (PESSCL) 3. Sport England 4. The Youth Sport Trust TOP Link 5. Active Kids programme

Sports participation pyramid

Excellence Performance Participation Foundation

Agility Balance Coordination Power Reaction Time Speed

The principles of training (9)

Individual Needs Progressive Overload Specificity Rest & Recovery Reversibility

Goal Setting (6)

SMART goal setting is used widely in sport, work & leisure to help make peoples goals easier to achieve.

The FITT Principle

- Frequency, Intensity, Time & Type

S = Specific M = Measurable A = Achievable R = Realistic T = Time-bound

LESSON OBJECTIVES
Understand the

METHODS OF
TRAINING

HOMEWORK
Make a weight training schedule of 6 suitable activities for your 6 week personal exercise programme.

Make work cards with diagrams or pictures for

each exercise. You could have pictures of yourself doing the exercises. Explain which muscle groups are being trained. Are you working to improve muscular strength or muscular endurance

METHODS OF TRAINING(6)
6 TYPES OF TRAINING
1. INTERVAL

2. CONTINUOUS
3. CIRCUIT 4. WEIGHT 5. CROSS 6. FARTLEK

WEIGHT TRAINING
Uses PROGRESSIVE RESISTANCE in form

of actual weight lifted or number of times

lifted (repetitions)

Used to:
INCREASE MUSCULAR STRENGTH

INCREASE MUSCULAR ENDURANCE

INCREASE SPEED/POWER DEVELOP MUSCLE BULK (SIZE) REHABILITATE AFTER INJURY

WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
1. NUMBER OF EXERCISES 2. EXERCISES FOR EACH MUSCLE GROUP 3. WEIGHT USED 4. NUMBER OF REPITITIONS 5. NUMBER OF SETS 6. HOW FAST EXERCISE IS DONE 7. LENGTH OF REST BETWEEN SETS

8. FREQUENCY OF TRAINING

WEIGHT TRAINING
ADVANTAGES OF WEIGHT TRAINING Can improve MUSCULAR STRENGTH, MUSCULAR ENDURANCE or POWER Variety of exercises to choose from Can focus on particular muscle groups e.g. bench press to improve pectorals. Easy to monitor progress and overload (principle of training)

CROSS TRAINING

What is CROSS
TRAINING?

CROSS TRAINING
CROSS TRAINING

A MIXTURE OF TRAINING METHODS

One method can become BORING and can cause STRESS

ON THE BODY.
Cross training can be adapted to suit YOU! E.g. Someone trains 4 times a week
2 continuous sessions like swimming

2 fartlek sessions
Extra session circuit session

EXCELLENT FOR ALL ROUND FITNESS!

CROSS TRAINING
Effective way of training because:

Sprinters
Need speed = INTERVAL TRAINING

Need power and strength = WEIGHT TRAINING

May also use CIRCUIT TRAINING

Racket Players
Need speed = INTERVAL TRAINING Need muscular endurance = CIRCUIT TRAINING

CROSS TRAINING
REMEMBER Cross training is a combination of training
methods not activities.

It does not mean swimming one day, football

the next and badminton next

CROSS TRAINING
APPLY IT

Choose and explain how a sprinter and a marathon

runner would use CROSS TRAINING to prepare for their sport.

Choose two methods that each may use. Each athlete must have two different methods from the other.
WEIGHT TRAINING INTERVAL TRAINING FARTLEK TRAINING CONTINUOUS TRAINING CIRCUIT TRAINING CROSS TRAINING