GCSE Physical Education (Sport Studies)

Warm Up: - gradually raises body temperature and heart rate - improves the exchange of oxygen from haemoglobin - prevents injury - practice skills before a performance. Has 3 stages i) Pulse Raiser ii) Stretching - static and dynamic stretching iii) Drills specific to your activity

FITT IN SPORT principle Frequency : - how often you will train Intensity: - how hard you will train Time: - for how long will you train Type: - with what training methods will you train. IN Individual Needs: - Matching the training to the requirements of yourself. - You cannot follow an elite players training session as your body wont be able to do what they can do. - Differs from Specificity principle as Individual Needs is about the person and Specificity is about the sport. SPORT Specificity: - has to be specific to your sport - matching the training methods to your sport Progressive Overload: - gradually increasing overload so as to gain occur in fitness without the risk fo injury Rest: -The time allocated for recovery Recovery: - the time required to repair damage to the body caused by training or competiiton. - to allow adaptions to take place. Reversibility: - gradually losing fitness instead of progressing or staying at the current l

i) Illinois Agility run - measures Agility over a course which makes you change direction many times. ii) Standing Stork Test - measures Balance iii)Sergeant Jump Test - measure Power in the legs iv) Standing broad jump - measures Power in the legs v) Ruler Drop Test - measures Reaction Time vi) Three ball Juggle - measure coordination vii) 30 metre sprint test - measures speed

i) 12 minute cooper run test - measures cardiovascular fitness - Running for 12 minutes continuously on a treadmill or outdoor and measuring the distance ran. ii) Harvard Step Test - measures muscular endurance and cardiovascular fitness - Going up and down on boxes continuously for a period of time and measuring recovery rate. iii) Hand-Grip Test - measures muscular strength iv) Sit and Reach test - measures flexibility of the hamstrings

i) Agility - the ability to change the position of the body quickly and control the movement of the whole body. - Basically, the ability to change direction quickly ii) Balance - the ability to retain the centre of mass above the above the base of support with reference to static or dynamic conditions of movement, support and orientation iii) Coordination - the ability to use more than two parts of the body together iv) Power -The ability to undertake strength performances quickly. Power = Strength * Speed v) Reaction Time - the time between the presentation of stimulus and the onset of movement. vi) Speed - the differential rate at which an individual is able to perform a movement or cover a distance in a period of time

i) Cardiovascular Fitness - the ability to exercise the entire body for long periods of time without getting tired. ii) Muscular Strength - the amount of force a muscle can exert against a resistance iii) Muscular Endurance - the ability to use voluntary muscle many times without tiring. iv) Flexibility - the range of movement possible at a joint v) Body Composition - the percentage of body weight that is fat, muscle and bone. - measured using BMI (Body Mass Index)