AQA GCSE PE/Games: Fitness and training for a specific end

        The advantages of this training are that you can mix aerobic and anaerobic exercises. It allows lactic acid to remove quickly and it is easy to see when an athlete isn’t trying.

        The disadvantages are that it is hard to keep going and it can be a bit dull.

         I will use interval training as different exercises and for running 200 metres six times with 90 seconds rest between each. The rest periods enables use to train for a longer period of time.

         I have chosen the exercises in my programme because this is what I need to improve on my chosen event. I need to be able to have a good reaction time, at the start and then I need speed and strength throughout my event.

        The chosen exercises, I wish to carry out the standing broad jump in which I will measure up and jump, from the same position. For reaction times I will practise starts and then sprint for 200 metres, which will improve my speed in the fitness test. On the programme I wish to carry out leg bounds, skipping tucked jumps and ricochets.

        When choosing the exercises, I need to be specific to my event. Every person will need a different training programme as we are all different and we do different things.

        I need to train right parts of the body, as there’s no point making a weightlifter run 10 miles a day as it will improve their weightlifting. I also need to train at the right level, as if someone is unfit, you don’t start them up with a 5-mile swim.

        Before I plan my program I need to consider the following questions;

What exercise do I like?

Do I have any health problems?

How fit am I now?

Do I have any injuries?

What exercises do I find boring?

What sports do I play?

How do I become fitter?

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Appropriate application.  Explain how your training will progress each time and how you will be
working harder.                                                                                 5 marks

In my training programme, I will have to use the five principles of training there are SPORT

S= Specificity - I need to make sure the training is specific to my chosen event

P = Progression

        I need progression to make a steadily increase of the amount of training that’s done. However, only when the body has adapted to the previous training. I could do this by increasing the intensity over the five sessions, progressing harder each time.

O= Overload

        Overload is where I push my body to work harder than it normally would, pushing it beyond the training threshold. It is the only way to get fitter and can do it in three ways;

1. Frequency of training by training more often.
2. Intensity of training by training more harder.
3. Duration of training maybe 5 minutes longer each session.

R= Reversibility

        Reversibility is where my fitness level changes all the time and it will go down if I stop training. It would take longer to gain fitness than lose fitness. When doing this programme I will always try and attend, if for some unforeseen reason I am not there, I will make up the session in my own time.  

T= Tedium

        Tedium is where I have to vary the training so I don’t get bored.

I also need to use the principle of FITT.

F= Frequency

        Frequency of the activity on how often I should exercise, I need to give my body at least 24 hours of rest before the next exercise.

I= Intensity

        Intensity of the activity is how hard I should exercise I need to raise my heart rate to about 75% of my maximum safe heart rate for 20 minutes or over. The level of intensity at which training improves physical fitness is called the training threshold.

T= Time

        The time of the activity on how long I should exercise. Aerobic training sessions tend to last for 20 minutes or longer. Strength training sessions are generally shorter and less sustained.

T= Type

        The type of activity is what exercises I should use. It is a good to vary training session to stop me tiring of the same old workout. When applied to aerobic training this is called cross- training where different exercises is used to increase fitness but without over stressing the tissue and joints used in the main sport.

My targets are to improve my reaction time, my speed and my strength. If I apply all this things I will reach them.

 

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Performing (Teacher’s Marks)

20 marks

Monitoring

 Record your results after each exercise.                                                         2 marks

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Evaluation

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