principles of training. learning objectives understand how components link with different sporting...
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Year 10 GCSE PEPrinciples of training
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Learning ObjectivesUnderstand how components link with
different sporting positions and the tests used.
Summarise the information covered in previous lessons.
Basic understanding of ‘the principles of training’.
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Guess what cardGuess the test your partner has on their card
Once you guess it correctly you then move onto another person.
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Testing Components of Fitness
Cooper 12 Minute Run
30 Metre SprintSit and Reach Test
Ruler Drop TestTwo Ball BounceCardiovascular Fitness Coordination Reaction Time
Flexibility Speed
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Step Up TestMuscular Endurance
Sergeant Jump Test
Standing Stork TestHand Grip Test
Testing Components of Fitness
BalanceMuscular Strength
Power
Illinois Agility TestAgility
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TASK 1 MIND MAP
Use the A3 sheet provided.The aim is to develop revision resources for
yourself and the rest of the class.
You MUST work in two or threes and the person with the neatest hand writing does all the writing..
THE INFORMATION MUST HAVE CLEAR DEFINITIONS LINKING THE COMPONENT TO A SPORT AND POSSIBLE TESTS USED.
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TARGET SETTINGBefore planning a Personal Exercise Programme (PEP) you need to decide what your end goal will be and think about the following:What is the aim of your PEP?If is a programme to improve general fitness
levels? Specific components?Is it designed to improve performance in a
particular activity?EXAMPLE ‘ I want to be fitter’ or ‘I want to
be better at football’ or ‘I want to complete the London Marathon’.
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SMART goals
SMART
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SMART goals
S - SpecificM - MeasurableA – AchievableR - RealisticT – Time-bound
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SpecificMEANS:You know exactly what the goal is, i.e.
‘I want to be fitter’. HOWEVER, this is not very specific.
Have smaller more specific goals, i.e. ‘I want to run 100 metres further in my cooper run test’.
Use your fitness test results to identify your weakest areas based of your sport / activity.
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Measurable MEANS:
You know when a goal has been achievedThe goal of running an extra 100 metres
in the cooper run test is clearly measurable.
HOW? Test yourself at the start middle and the end of the six week exercise programme.
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AchievableMEANS:100 metres in the cooper run is
achievable over six weeksHOWEVER, running a 26 mile marathon
after four weeks of running distance of six miles probably is not.
SETTING UNACHIEVABLE GOALS IS LIKELY TO RESULT IN FELLINGS OF DEMOTIVATION
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RealisticMEANS:In theory the goal can be achieved, but do
you have the time and resources to complete it?
Example, ‘I want to get stronger biceps by being able to curl an additional 2 kg after a two week training programme’
This could be achievable goal, but if the gym is not open or your membership does not allow you to go at a suitable time, it might NOT be very realistic.
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Time-boundMEANS:Does the goal have an end point?If not, it is easy to put off achieving it INDEFINITELY!!
PEP’s run for six weeks so are time-bound, as the goals set have to be achieved within six weeks.
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HomeworkComplete the ‘TARGET SETTING’ worksheet.
Hand in next lesson (MONDAY 15th October).
If you are struggling to complete this worksheet please come to see me before this Friday.
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Exam Q’sCoordination is:
A How well a task is completedB The ability to use two or more body parts togetherC The ability to change position quickly and with controlD Working together as a team
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Exam Q’s
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Exam Q’s