A-LEVEL PE (OCR): PAPER 1 - Preparation and Training Method Part 1

the ORGANISED DIVISION of training into blocks, each with a GOAL and TIME-FRAME

a LONG-TERM training plan, typically over ONE YEAR, to achieve a long-term goal

a MID-TERM training plan, typically SIX WEEKS, to achieve a mid-term goal

a SHORT-TERM training plan, typically ONE WEEK, to achieve a short-term goal

MAINTAINING the INTENSITY but DECREASING the VOLUME of training by ONE THIRD to prepare for competition

• off-season

• aerobic training

• S & C

• pre-season

• sport-specific fitness

• training volume reduced

• 
  training load reduces

• lower intensity

• tactics

• game-play

• tapering

- training load gradually reduced

low-intensity aerobic work

the ability of the body to INSPIRE, TRANSPORT and UTILISE oxygen to perform SUSTAINED periods of aerobic activity

MAXIMUM VOLUME of oxygen inspired, transported and utilised PER MINUTE during EXHAUSTIVE EXERCISE

millilitres per kilogram per minute (ml/kg/min)

• physiological make-up

• age

• gender

• training

• 
  size of lungs / cardiac muscle

• size of left ventricle (increase SV)

• capillarisation (increase surface area for gaseous exchange)

• SO fibres

• body fat

• 
  VO2 max declines after 20 years

• 1% per year

• lower elasticity in heart / blood vessels

• 
  females have 15-30% lower VO2 max

• females have more body fat

• smaller lung volume

• lower hb levels

• aerobic training increases capacity

- training causes adaptations

the FORMATION and DEVELOPMENT of a network of capillaries to a part of the body, INCREASED through AEROBIC TRAINING

ONSET of BLOOD LACTATE ACID

• 
  direct gas analysis

• cooper 12-minute run

• Queen’s college step test

• multi-stage fitness test

• continuous exercise

• progressive intensity

• treadmill / bike / gas mask / flow metre / gas analyser

• measures concentration of O2 and CO2 in INSPIRED and EXPIRED air

• direct objective measurement

• accurate

• can be done of different sports

• 
  cannot be used with elderly

• cannot be used with health conditions

• specialist equipment

• continuous running

• 400m

• total distance is recorded

• large groups

• simple and cheap

• published tables of normative data

• not a measurement

• elderly

• health conditions

• not sport specific

• box 41.3cm high

• 24 steps/ min (men)

• 22 steps/min (women)

• HR taken for 5 secs after for 15 secs

• simple and cheap

• HR easily monitored

• published tables of normative data

• not a measurement

| - not sport specific

• continuous 20m shuttle

| - progressive intensities

• large groups

• simple and cheap

• published tables of VO2 max equivalent

• not a measurement

• elderly

• health conditions

• not sport specific

training HR = resting HR + %(HRmax - resting HR)

steady-state low-moderate intensity work for a prolonged period of time

60 - 80% of HRmax

20 - 80 mins

• improve aerobic capacity

| - little equipment

• boring

| - not sport specific

repeated bouts of high-intensity work followed by varied recovery times

80 - 95% of HRmax

5 secs - 8 mins

40 - 50% HRmax

equal to the work intervals (1:1 work to relief)

• stronger respiratory muscles = increased lung volume & decreased respiratory fatigue

• increased SA alveoli = increased external gaseous exchange

• cardiac hypertrophy = increased SV = decreased resting HR

• increased elasticity of arterial walls = efficient vascular shunt = increased vasodialation

• increased RBC and HB count

• capillarisation

• SO MF hypertrophy = aerobic energy production

• size and density of mitochondria = utilisation of O2

• store of Mb and glycogen

• connective tissue

• increase in mitochondria = increased metabolism

• decreased fat mass = increased lean mass

• decrease insulin resistance = maintains blood glucose levels

• against a resistance

• no movement

• isometric contractions = no muscle length change

handstand on the floor

• force applied to a resistance

• eccentric or concentric

• power output - combination of speed and strength

hop, step, jump phase in triple jump

• maximal amount of force

• singular muscle contraction

• one rep max

Olympic weightlifter performing deadlift

• series of rapid muscular contractions

• muscle is stretched before conc. contracting

• elastic recoil increased force of contraction

sprinter

• sustain repeated muscular contractions

• withstand fatigue

• extended period of time

wrestling

• cross-section area

• fibre type

• gender

• age

• greater the section greater the strength

| - 16-30N per cm of muscle cross section

• FO and FOG = strength

| - large number of motor neurons forming large motor units

• males have more strength

• high muscle mass and cross-sectional area

• more testosterone

• females = 16-25

• males = 18-30

• efficiency of neuromuscular system and elasticity

females = 36 - 46 cm

males = 40 - 49 cm

MAXIMUM STRENGTH

• specific piece of gym equipment

• increase weight until one rep can be completed

• full recovery between reps

• direct objective measure

• easy procedure

• most muscle groups can be tested

• trail and error = fatigue

• good technique

• potential for injury

MAXIMUM STRENGTH

• hold the dynamometer with a straight arm above head

• arm brought down as grip is squeezed

• simple objective measure

• cheap

• highly reliable

• only measure forearm

| - not sport-specific

STRENGTH ENDURANCE

• progressive intensity to exhaustion

• timed to an auto-cue

• stage and sit-up # given

• large groups

• simple and cheap

• isolates abs

• valid and reliable

• good technique

• strain on lower spine

• limited to subject motivation

• not sport-specific

EXPLOSIVE STRENGTH

• wall-mounted vertical jump board

• highest point reached with arm outstretched

• difference between resting and jumping score

• easy

• minimal equipment

• administered by pp