continuous training gcse pe coursework

Continuous Training

This form of training is often called LSD (Long Slow Distance ). It involves working for a prolonged period of time at a steady stress level. The intensity of the work is just below the point at which an oxygen debt would develop. This is at the training threshold rate.

At the start of the programme, an individual may work for only 20 or 30 minutes.

However, over a number of sessions, the time spent would increase, although the workload would probably remain the same.

The LSD method is suitable for long-distance swimmers, runners and cyclists as it develops stamina rather than speed. It usually means working at 60-90% VO 2 max for an hour.

The advantages of continuous training are that it:

• requires very little equipment
• is good for aerobic fitness
• is often easy to do

Disadvantages are:

• can be boring
• does not improve sprinting so not ideal for games.

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GCSE Physical Education

• Specification
• Planning resources
• Teaching resources
• Assessment resources
• Introduction
• Specification at a glance
• 3.1 The human body and movement in physical activity and sport
• 3.2 Socio-cultural influences and wellbeing in physical activity and sport
• Scheme of assessment
• Non-exam assessment administration
• General administration

3.1.3.3 The principles of training and their application to personal exercise/training programmes

Methods of Training

Understanding Different Methods of Training

• In Physical Education , there are various methods of training designed to improve specific aspects of fitness and performance.
• These methods include continuous training, circuit training, interval training, weight training, plyometric training , and flexibility training .
• Continuous training involves performing aerobic exercises at a steady pace without rest, mainly to improve cardiovascular endurance.
• Circuit training entails several high-intensity exercises targeting different muscle groups with little to no rest between them. This method boosts both muscular strength and endurance.
• Interval training is characterised by alternating periods of intense activity and rest, which improves both aerobic and anaerobic fitness.
• Weight training is used to enhance muscular strength, endurance, and size. It involves the manipulation of resistance through the use of weights.
• Plyometric training focuses on developing explosive power and involves exercises like jumps or throws.
• Flexibility training, like yoga or Pilates, increase joint range of motion and muscle flexibility, aiding in reducing the risk of injury.

Factors to Consider When Choosing a Training Method

• The type of sport or activity undertaken determines the most suitable training method. For example, a 100-metre sprinter would benefit more from interval training, while a marathon runner would gain from continuous training.
• The individual’s physical condition , including their general fitness level and any pre-existing injuries, will also affect the choice of training method.
• The person’s goals or performance targets play a big role. For instance, an individual aiming to build muscle mass would prefer weight training, and someone wanting to improve flexibility would choose flexibility training.

How to Apply the Principles of Training

• The principles of training, including specificity, overload, progression, and reversibility, are crucial to any training programme.
• Specificity refers to choosing a training method that is specific to the sport or physical activity you are training for.
• The principle of overload suggests that in order to improve, the body needs to be worked harder than it is accustomed to.
• Progression is about gradually increasing the intensity of the training programme to avoid overwork and injury.
• Reversibility warns that any adaptation the body has made due to training will be lost if you stop training, underlining the importance of regular exercise.

Effects of Training on the Body

• Regular and consistent training can result in numerous physiological adaptations in the body, including increased heart function, improved lung capacity, enhanced muscular strength and endurance, and better flexibility.
• These physiological changes help improve overall fitness levels , performance in sports or other physical activities, and general health.
• Training also affect the mind by boosting mental health , reducing stress, and improving confidence and self-esteem. Use of proper training methods can therefore have a significant positive impact on the holistic wellbeing of an individual.

Principles & Circuit Training

The principles of training.

The main principles of training are as follows:

Specificity

• Specificity is the training that should match the specific needs of the performer.
• A marathon runner should make sure that they specifically train their cardiovascular endurance (aerobic training). It would be a waste of time to carry out a weight training programme (anaerobic plan).

Progression

• Progression means making training gradually more difficult to let the body adapt.
• For instance, a weightlifter could increase the weight they are lifting by a small amount each week (2.5kg) and not by large amounts (10kg) to see improvements
• If training is not progressive (developing) and a performer overloads their sessions too quickly, they could become injured.

Reversibility

• The principle of reversibility says that if a person stops or decreases their training, their fitness level is likely to drop.
• Strength and cardiovascular endurance (ability to keep going) will be lost very quickly if a performer stops training.
• If a shot putter stopped training, they would lose power as they are not keeping up fitness.

Circuit Training

Circuit training is a changeable method of training that can meet the needs of many different parts of fitness.

Different stations

• In circuit training, a performer works at lots of different stations. The performer would do a different activity at each station.
• The space and equipment that they have.
• The parts of fitness that they need to improve.
• The work:rest ratio (how long you want to work for and how long you want the rest periods to be).

Circuit training for rugby

• For example, a trainer can change a circuit training session to meet the demands of a rugby player by focusing on speed, power and strength.

Advantages of circuit training

• You can change the circuit to match the ability, age or fitness level of the performer (e.g. by including more difficult or simple exercises).
• You can focus on different things with different circuits. For example, you can change a circuit to focus on muscular endurance by including exercises that repeat muscular actions over and over again.
• Progressive overload is easy to include because it can be as simple as changing the work:rest ratio (balances amount of work done and amount of rest taken).

Disadvantages of circuit training

• You need a spacious (roomy) area to set up lots of different circuit stations.
• You may need specialist equipment to make different types of circuit suitable.
• At the start, it’s difficult for the performer to have an appropriate work:rest ratio.

1 Applied Anatomy & Physiology

1.1 The Musculoskeletal System

1.1.1 Musculoskeletal Structure

1.1.2 Structure of the Skeleton

1.1.3 Functions of the Skeleton

1.1.4 Joints

1.1.5 Joints 2

1.1.6 Antagonistic Muscle Movement

1.1.7 End of Topic Test - The Musculoskeletal System

1.1.8 Exam-Style Questions - Musculoskeletal System

1.2 The Cardio-Respiratory System

1.2.1 Pathway of Air

1.2.2 Blood Vessels

1.2.3 Blood Vessels 2

1.2.4 Structure of the Heart

1.2.5 Cardiac Cycle

1.2.6 Measures of Heart Performance

1.2.7 The Mechanics of Breathing

1.2.8 The Mechanics of Breathing 2

1.2.9 The Lungs

1.2.10 End of Topic Test - The Cardio-Respiratory System

1.2.11 Exam-Style Questions - Cardio-Respiratory System

1.3 Anaerobic & Aerobic Exercise

1.3.1 Aerobic & Anaerobic Respiration

1.3.2 Recovering After Exercise

1.3.3 Treatments for Recovery

1.4 Short-Term Effects of Exercise

1.4.1 Short-Term Effects of Exercise

1.4.2 Long-Term Effects of Exercise

2 Movement Analysis

2.1 Lever Systems

2.1.1 Lever Systems

2.1.2 Mechanical Advantage

2.1.3 Basic Sporting Movements

2.1.4 Basic Sporting Movements 2

2.2 Planes & Axes of Movement

2.2.1 Planes & Axes of Movement

2.2.2 End of Topic Test - Movement Analysis

2.2.3 Exam-Style Questions - Movement

3 Physical Training

3.1 Health & Fitness

3.1.1 Health & Fitness

3.2 The Components of Fitness

3.2.1 The Components of Fitness

3.2.2 Sports & Fitness

3.2.3 Fitness Testing

3.2.4 Measuring Agility & Balance

3.2.5 Measuring Cardiovascular & Coordination

3.2.6 Measuring Endurance & Power

3.2.7 Measuring Reaction Time & Strength

3.2.8 Measuring Strength, Speed & Flexibility

3.2.9 End of Topic Test - The Components of Fitness

3.2.10 Exam-Style Questions - Fitness Tests

4 The Principles of Training

4.1 Principles of Training

4.1.1 Principles & Circuit Training

4.1.2 Continuous & Fartlek Training

4.1.3 Plyometric & Static Training

4.1.4 Weight & Interval Training

4.2 Optimising Training

4.2.1 Optimising Training

4.2.2 Altitude & Seasonal Training

4.2.3 Warming Up

4.2.4 Cooling Down

4.2.5 End of Topic Test - Principles & Optimisation

4.2.6 Exam-Style Questions - Sport-Specific Fitness

5 Using Data

5.1 Types of Data

5.1.1 Quantitative Data

5.1.2 Qualitative Data

5.2 Data Presentation & Analysis

5.2.1 Data Presentation & Analysis

6 Sports Psychology

6.1.1 Skills

6.1.2 Skills 2

6.1.3 Goals & Targets

6.1.4 Skills HyperLearning

6.2 Feedback & Preparation

6.2.1 Information Processing

6.2.2 Guidance

6.2.3 Guidance 2

6.2.4 Feedback

6.2.5 Mental Preparation

6.2.6 Controlling & Optimising Arousal

6.2.7 Exam-Style Questions - Skills & Guidance

6.3 Personality & Behaviour

6.3.1 Aggression

6.3.2 Motivation

6.3.3 Personality Types

6.3.4 End of Topic Test - Sports Psychology

6.3.5 Exam-Style Questions - Aggression & Motivation

7 Socio-cultural Influences

7.1 Engagement Patterns of Different Social Groups

7.1.1 Engagement - Gender

7.1.2 Engagement - Ethnicity

7.1.3 Engagement - Age & Family

7.1.4 Engagement - Disability

7.2 Commercialisation

7.2.1 Media

7.2.2 Commercialisation

7.2.3 Commercialisation 2

7.2.4 Sponsorship

7.2.5 Arguments for Sponsorship

7.2.6 Impact of Sponsorship

7.2.7 End of Topic Test - Engagement & Commercialisation

7.2.8 Exam-Style Questions - Commercialisation & Conduct

7.3 Ethical & Socio-cultural Issues

7.3.1 Impact of Technology on Performers

7.3.2 Impact of Technology on Performers 2

7.3.3 Impact of Technology on Sport

7.3.4 Impact of Technology on Sport 2

7.3.5 Sporting Conduct & Banned Substances

7.3.6 Blood Doping

7.3.7 Drug Restrictions

7.3.8 Drug Restrictions 2

7.3.9 Spectator Behaviour

7.3.10 End of Topic Test - Ethical Issues

7.3.11 Exam-Style Questions - Performance Enhancing Drugs

8 Health & Fitness

8.1 Overview of Health

8.1.1 Well-Being & Fitness

8.1.2 Types of Health

8.2 Sedentary Lifestyles

8.2.1 Sedentary Lifestyle

8.2.2 Obesity & Performance

8.2.3 Somatotypes

8.3 Nutrition & Hydration

8.3.1 Nutrition

8.3.2 Nutrition 2

8.3.3 Hydration

8.3.4 End of Topic Test - Health & Fitness

8.3.5 Exam-Style Questions - Nutrition & Hydration

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Continuous Improvement (Product, Process, People)

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