A-LEVEL PE (OCR): PAPER 1 - Preparation and Training Method Part 2

• not isolated to one muscle group

| - isolated to legs

Specificity

Progressive - Overload

Reversibility

Variance

Moderation

training should be relevant and appropriate for the individual

demand should gradually increase over time to ensure the performer adapts and improves

demand should gradually increase over time to ensure the performer adapts and improves

training should be above the performer's comfort zone to ensure the body adapts

Frequency
Intensity
Time
Type

training should have a variety of exercises to prevent the performer from becoming bored

training should be intense enough for adaptations to occur but not too intense that overuse occurs

training must be maintained to prevent deterioration

• weight training

• multi-gym

• plyometric training

• circuit and interval training

• free standing weights

• high resistance, low reps = muscle size / strength

• maximum strength

• specific to muscle groups

• maintains posture and alignment

• can be adjusted to sport and type of strength

• potentially dangerous

| - 'spotter' required

• multiple components

• wide range of exercises

• adjustable weight

• space efficient

• safe

• total body workout

• suit strength requirements

• exercises are generic

| - hard to suit specific movements in certain sporting actions

• explosive exercises

• improve speed that muscle shorten

• eccentric contraction stores energy used in concentric contraction

• neuromuscular system stimulated stretch reflex

• significant increase in explosive strength

• high risk of injury

| - experiences performers only

medium - very high

2-6 reps with full recovery between exercises

| 100-200 contractions per session

2-3 sessions per week

| 2 days rest between sessions

• set number of exercise stations

• alternate working muscle groups

• strength endurance

• can be used with free weight and multi gym

• adapted to suit types of strength

• very sport specific

• large numbers

• increased type IIa IIx fibres

| - decreased inhibition of strength reflex

• muscle hypertrophy (cross-sectional area 20-45%)

• muscle hyperplasia

• tendon / ligament strength

• bone density

• increased ATP, PC, Glycogen stores

• enzyme activity

• buffering capacity

increased number of muscle fibres

• static flexibility

| - dynamic flexibility

• RoM at joint without movement

• prerequisite for dynamic flexibility (does not ensure it)

• static active and static passive

• voluntary contraction

| - requires strength of opposing muscle groups

• assisted by partner

| - aid joint beyond point of resistance

• Rom at joint with speed of movement

• type of joint

• length / elasticity of connective tissue

• gender

• age

• size / shape / articulating bones affect RoM

| - ball and socket have greater RoM than hinge

• greater L and E = greater RoM

| - grater the distance before stretch reflex is initiated

• females > males

| - high oestrogen - responsible for length / elasticity

• greater in childhood

| - loss of elasticity in connective tissue

• goniometry

| - sit and reach

• 360 degree protractor

• two extending arms

• measures RoM

• head placed on axis of rotation

• arms extended at articulating bones

• objective

• any joint

• sport-specific

• difficult to locate axis

| - trained person required for accurate measure

• straight legs and flat feet against box

• reach as far forward along the box

• hold position for 2 secs

• best of 3 is recorded

• easy and cheap

| - standardised data for comparison

• only measures lower back and hamstrings

| - pp must be warmed up and hold position for 2secs

10.9 - 7 cm

11.9 - 7 cm

• static stretching

• isometric stretching

• proprioceptive neuromuscular facilitation

• ballistic stretching

• dynsmic stretching

performer moves joint into fully stretched position WITHOUT ASSISTANCE and holds for 10-30 secs

performer moves joint past point of resistance WITH ASSISTANCE and hold for 10-30 secs

• isometrically contracts

• with assistance

• overcomes stretch reflex

• desensitises stretch reflex

• static passive stretch - isometrically contracts agonist -relaxes - stretched further

• muscle spindles adapt to increased length

• swinging bouncing movements

• force joint through extreme RoM

• preparing muscle for rapid movement

• full RoM with control

• more controlled that ballisitc

• arm circles, walking lunges

• speed and power

• increased RESTING LENGTH = increased RoM

• muscle spindles adapt reducing stretch reflex

• increased ELASTICITY

• atherosclerosis

• coronary heart disease

• heart attack

• stroke

• build up of fatty deposit on arterial wall

• narrows lumen

• reducing ability to vasodialate

• results from atherosclerosis

• reduction in blood flow

• angia or heart attack

• fatty plaque breaks away from wall

• blood clot forms

• blocks coronary artery = cut off O2 to cardiac muscle

• blockage in CEREBRAL ARTERY

| - cutting O2 supply to brain

• burst of blood vessel