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NAME:

GCSE PETOPIC 1.1.4

Assessing Your Fitness Levels The Principles of Training

Goal Setting Methods of Training The Exercise Session

Comparing Two Types of Training Session Analysing Training Sessions

TARGET GRADE:

2

BOOKLET OBJECTIVES Understand what is meant by a PAR-Q and why these are

necessary before taking part in a exercise programme Create own PAR-Q for AOP folder Develop knowledge and understanding of fitness tests for both

health and skilled related fitness Understand what the results of each test shows about an

individual’s fitness level Understanding SMART Goals and why they are important for

athletes Develop the knowledge and understanding of different types of

training methods to improve fitness Start creating and following own fitness sessions

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Assessing Your Fitness LevelsPhysical Activity Readiness Questionnaire:

BENCHMARKING:

CORRECT PROTOCOL:

Lesson 1

4

HEALTH-RELATED EXERCISE FITNESS TESTS

COOPER 12 MINUTE RUN:

COMPONENTS TESTED FOR:

HAND GRIP STRENGTH TEST:

COMPONENTS TESTED FOR:

ONE MINUTE PRESS-UPS / SIT-UPS:

COMPONENTS TESTED FOR:

Lesson 1

5

SIT AND REACH FLEXIBILITY TEST:

COMPONENTS TESTED FOR:

HARVARD STEP TEST:

COMPONENTS TESTED FOR:

Lesson 1

6

HEALTH-RELATED EXERCISE FITNESS TESTS RESULTS TABLES

COOPER 12 MINUTE RUN:Male AthletesAge Excellent Good Average Below Average Poor

15 - 16

Female Athletes

Age Excellent Good Average Below Average Poor

15 - 16

HAND GRIP TEST:Male AthletesAge STRONG AVERAGE WEAK

14 - 15

Female Athletes

Age STRONG AVERAGE WEAK

14 - 15

ONE MINUTE SIT-UPS:

Male Athletes

Age Excellent Good Average Below Average Poor

15 - 16

Female Athletes

Age Excellent Good Average Below Average Poor

15 - 16

Lesson 1

7

SIT AND REACH FLEXIBILITY TEST:

Male Athletes

Excellent Good Average Below Average Poor

Female Athletes

Excellent Good Average Below Average Poor

HARVARD STEP TEST:Male AthletesAge Excellent Good Average Below Average Poor

15 - 16

Female Athletes

Age Excellent Good Average Below Average Poor

15 - 16

ONE MINUTE PRESS-UPS:

Male Athletes

Age Excellent Good Average Below Average Poor

15 - 16

Female Athletes

Age Excellent Good Average Below Average Poor

15 - 16

Lesson 1

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TASK / HOMEWORK

Using your knowledge of skills required in certain sports explain 2 health related fitness tests that you would expect a professional in the following sports to excel in and explain

why?FOOTBALL

SWIMMING

BADMINTON

GOLF

Lesson 1

Feedback / Next Step Advice:

9

SKILL-RELATED FITNESS TESTS

ILLINOIS AGILTY RUN:

COMPONENTS TESTED FOR:

STANDING STORK TEST:

COMPONENTS TESTED FOR:

SERGEANT JUMP TEST:

COMPONENTS TESTED FOR:

Lesson 2

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STANDING BROAD JUMP:

COMPONENTS TESTED FOR:

RULER DROP TEST:

COMPONENTS TESTED FOR:

30 METRE SPRINT:

COMPONENTS TESTED FOR:

THREE BALL JUGGLE:

COMPONENTS TESTED FOR:

Lesson 2

11

SKILL-RELATED FITNESS TESTS RESULTS TABLES

ILLINOIS AGILITY RUN:Male AthletesAge Excellent Good Average Below Average Poor

15 - 16

Female AthletesAge Excellent Good Average Below Average Poor

15 - 16

STANDING STORK TEST:Male AthletesAge Excellent Good Average Below Average Poor

15 - 16

Female AthletesAge Excellent Good Average Below Average Poor

15 - 16

SERGEANT JUMP TEST:Male AthletesAge Excellent Good Average Below Average Poor

15 - 16

Female AthletesAge Excellent Good Average Below Average Poor

15 - 16

Lesson 2

12

STANDING BROAD JUMP:Male AthletesAge Excellent Good Average Below Average Poor

15 - 16

Female AthletesAge Excellent Good Average Below Average Poor

15 - 16

RULER DROP TEST:Male AthletesAge Excellent Good Average Below Average Poor

15 - 16

Female AthletesAge Excellent Good Average Below Average Poor

15 - 16

30 METRE SPRINT:Male AthletesAge Excellent Good Average Below Average Poor

15 - 16

Female AthletesAge Excellent Good Average Below Average Poor

15 - 16

Lesson 2

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TASK

Again using your knowledge of skills required in certain sports explain 2 skill related fitness tests that you would expect a professional in the following sports to excel in and explain

why?NETBALL

SPRINTING

TENNIS

BASEBALL

Lesson 2

Feedback / Next Step Advice:

14

HOMEWORK

Choose a sport, one which you feel comfortable with and will probably focus your PEP on. Name four fitness tests (Health and Skill related) you would

expect to be good at if you were a professional in that sport and explain why, linking specifically to the sport?

SPORT =

Fitness Test 1:

Fitness Test 2:

Fitness Test 3:

Fitness Test 4:

Lesson 2

Feedback / Next Step Advice:

15

Principles of Fitness

Individual Needs / Differences:

KEY TERM:

Specificity:

KEY TERM:

Lesson 3

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Progressive Overload:

KEY TERM:

Rest and Recovery:

KEY TERM:

Lesson 3

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The F.I.T.T. Principle of Training

The FITT principle works with the principle of progressive overload to develop an athlete’s fitness levels.

F =

How can you use this to develop an athlete’s fitness?

I =

How can you use this to develop an athlete’s fitness?

T =

How can you use this to develop an athlete’s fitness?

Lesson 3

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T =

Give a specific sporting example of where TYPE is important, explaining why?

Reversibility:

KEY TERM:

Lesson 3

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Extended Writing Question

Discuss, using examples, how the principles of training can improve the fitness of a group of GCSE PE students? (Edexcel Summer 2014 Exam)

Lesson 3

Feedback / Next Step Advice:

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STARTER

Fill in the table below with the information learnt from last lesson:

TERM MEANING

SPECIFICITY

PROGRESSIVE OVERLOAD

REST and RECOVERY

FREQUENCY

INTENSITY

TIME

TYPE

Lesson 4

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Goal Setting

Goals are there to help motivate and push an athlete. Goals can either be designed on fitness levels or performance within an activity.

When setting goals you should follow SMART:

S =

M =

A =

R =

T =

Lesson 4

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LONG TERM GOALS:

MEDIUM TERM GOALS:

SHORT TERM GOALS:

Lesson 4

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TASK

Using SMART come up with three goals for yourself for a chosen sport of your choice?

SPORT=

S :

M:

A:

R:

T:

Lesson 4

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HOMEWORK

Explain how the following SMART principles could help a GCSE student to keep motivated throughout their PEP?

NOTE: Make sure you explain why and what would happen if the principle was not used correctly, giving specific examples.

Measurable:

Realistic:

Time-bound:

Lesson 4

Feedback / Next Step Advice:

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METHODS OF TRAINING STARTER

WHAT DO YOU KNOW? Give a brief definition about the following training methods and give an example of a training session / activity:

CONTINUOUS TRAINING

EXAMPLE

INTERVAL TRAINING

EXAMPLE

FARTLEK TRAINING

EXAMPLE

Lesson 5

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METHODS OF TRAININGINTERVAL TRAINING:

ADVANTAGES OF INTERVAL TRAINING

Lesson 5

HOW CAN OVERLOAD BE ACHIEVED?

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CONTINUOUS TRAINING:

ADVANTAGES OF CONTINUOUS TRAINING

Lesson 5

HOW CAN OVERLOAD BE ACHIEVED?

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FARTLEK TRAINING:

ADVANTAGES OF FARTLEK TRAINING

Lesson 5

HOW CAN OVERLOAD BE ACHIEVED?

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LINKING THE METHODS TO SPORTS

For each training method looked at name a sport that it would be used to develop fitness in, state why it would be used and give an example of a

session?

CONTINOUS TRAINING =

INTERVAL TRAINING =

FARKLEK TRAINING =

Lesson 5

Feedback / Next Step Advice:

30

HOMEWORK

State which training method you would use for the following sports giving an explanation why for each one?

Tour de France Cyclist

Rugby

Rounders

Lesson 5

Feedback / Next Step Advice:

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METHODS OF TRAINING STARTERGive a definition for each training method as well as 2 advantages for each one?

CONTINUOUS TRAINING:

TWO ADVANTAGES:

INTERVAL TRAINING:

TWO ADVANTAGES:

FARTLEK TRAINING:

TWO ADVANTAGES:

Lesson 6

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METHODS OF TRAININGCIRCUIT TRAINING:

ADVANTAGES OF CIRCUIT TRAINING

Lesson 6

HOW CAN OVERLOAD BE ACHIEVED?

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WEIGHT TRAINING:

ADVANTAGES OF WEIGHT TRAINING

Lesson 6

HOW CAN OVERLOAD BE ACHIEVED?

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CROSS TRAINING:

ADVANTAGES OF CROSS TRAINING

Lesson 6

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LINKING TRAINING METHODS TO SPORTS

Using cross training, explain which two methods of training you would use to prepare for these sports?

Tennis

Rugby

100m Sprinter

Lesson 6

Feedback / Next Step Advice:

36

HOMEWORK

Choose 3 other sports and explain which two training methods you would use to prepare for these sports?

SPORT 1:

SPORT 2:

SPORT 3:

Lesson 6

Feedback / Next Step Advice:

37

Developing Training Sessions For Your Chosen SportFor the sport you have chosen for your PEP, plan out a track session below which is aimed at

helping you develop in this sport.

Lesson 7

Track Session:

Explain why you have chosen this session and why it will help in your sport:

How could you use PROGRESSIVE OVERLOAD to develop this session from week to week:

38

For the same sport now plan a skill circuit below, which again you could perform to help develop your performance in this sport.

Lesson 7

Skill Circuit:

Explain why you have chosen the stations you have:

39

Finally, plan a circuit training session for your chosen sport below:

Lesson 7

Circuit Training:

Explain why you have chosen each station and why it will help in your sport:

How could you use PROGRESSIVE OVERLOAD to develop this session from week to week:

40

TASK / HOMEWORK

Create STATION cards for each of the activities you have chosen on page 40 which informs someone taking part in your circuit:

1) What the activity is?

2) How to perform the activity correctly?

3) Which muscles are being used?

4) A picture to visually show the correct technique?

Lesson 7

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THE EXERCISE SESSION

WARM-UP

A Warm is essential for:

CARDIOVASCULAR WARM-UP

Lesson 8

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STRETCHING

STATIC:

DYNAMIC (Ballistic):

SPECIFIC SKILLS PRACTICE

Lesson 8

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MAIN ACTIVITY or EVENT

COOLING DOWN

Lesson 8

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AEROBIC FITNESS

SPORTING EXAMPLES:

ANAEROBIC FITNESS

SPORTING EXAMPLES:

Lesson 8

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RECAP: Extended Writing Question

Cross training is using a variety of training methods to help you develop within a sport. Discuss how fartlek and circuit training can help performers in rugby and volleyball and explain using the principles of training how and why you would develop these sessions?

Lesson 8

Feedback / Next Step Advice:

46

STARTERExplain the two main stages of a warm-up giving an example of both:

Stage 1 =

Stage 2 =

Lesson 9

47

Analysing TrainingMEASURING HEART RATE:

HEART RATE:

RESTING HEART RATE:

WORKING HEART RATE:

Lesson 9

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MAXIMUM HEART RATE:

TRAINING ZONE:

RECOVERY RATE:

Lesson 9

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HEART RATE ANALYSIS

1 Minute

2 Minute

3 Minute

4 Minute

5 Minute

6 Minute

7 Minute

8 Minute

9 Minute

10 Minute

11 Minute

12 Minute

15 Minute

0

20

40

60

80

100

120

140

160

180

80% 60% Continuous Fartlek Interval

1) What is the age of the three performers if their 80% heart rate is 164 and their 60% heart rate is 122?

2) Which performer has the lowest resting heart rate?

3) Which performer has the most consistent heart rate and why is this the case?

Lesson 9

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4) Explain the heart rate of the following performers?

Fartlek:

Interval:

5) Which performer has the best recovery rate and explain how you know this?

Lesson 9

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HOMEWORK

Place these heart rates in the chart to create a line graph?

Performer 1

50 158 120 156 133 100

Performer 2

60 123 125 126 130 70

HR 1 HR 2 HR 3 HR 4 HR 5 HR 60

20

40

60

80

100

120

140

160

Answer the following questions in relation to the graph above:

1) What type of training session would you say performer 1 was taking part in, explaining your answer?

Lesson 9

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2) What type of training session would you say performer 2 was taking part in, explaining your answer?

3) What is the resting heart rate of both performers, stating how you know this answer?

4) Which performer had the most efficient recovery rate, stating how you know this?

5) Name a sport which performer 1 could be training for, explaining your answer?

Lesson 9

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ENRICHMENT WORK

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ENRICHMENT WORK