Pdhpe revision Notes
PDHPE NOTES Reaching Out Cardiovascular Endurance: The ability of the heart, lung, and circulatory system to supply oxygen to the working muscles. Test = Beep Test Strength: The ability of a muscle to generate force against a resistence. Test = Seated Basketball Throw Flexibility: The range of movement of a joint or group of joints. Test = Sit and Reach Muscular Endurance: The ability of a muscle to repeat muscle contractions against a resistence. Test = Sit Ups Body Composition: The Body's fat percentage. Test = BMI, Body Mass Index Power: The quick performance of a muscle against resistence. Test = Medicine Ball Throw Balance: The ability to maintain the body in equilibrium. Test = Stork Stand Agility: The ability to change direction quickly and control whole body movements. Test = 5 Metres Test Speed: The ability to perform a movement quickly. Test = 40 Metres Sprint Co-ordination: The use of two or more parts of the body in a controlled way. Test = Flick Stick Test Reaction Time: The movement response time to a certain stimulus. Test = Ruler Drop Measurement of physical Fitness allows us to: * Motivate * Identify Talent * Plan Specific Programs * Monitor Training Progress * Assess throughout injury rehabilitation * Establish individual and group fitness levels Good Mental Health is important in helping us to function appropriately and
PE training plan
Daniel Woodbridge P.E. Coursework Hockey Reigate Grammar School Centre number: 64225 CONTENTS PURPOSE AND AIMS OF MY PROGRAMME 3 AIM 4 PRE-TEST INFORMATION 4 SAFETY ASPECTS 5 ROLE OF WARM UP AND WARM DOWN 5 PERSONAL AND EQUIPMENT SAFETY ISSUES 6 SAFE PLANNING OR ORDER AND TYPES OF ACTIVITIES UNDERTAKEN 6 Purpose and Aims of my Programme Personal profile Name: Daniel Woodbridge Age: 15 Date of birth: 29/11/90 Height: 179cm Weight: 68kg Waist: 33" Chest: 35" My fitness levels at present are fairly low as I was relaxing on my summer holidays. I cycle 3 or more miles at least once a week, I play 2 sessions of hockey a week. I spend on average 4 hours a week on a treadmill running at a steady pace. Aim Justification of why I have chosen this aim To improve my agility The reason I have chosen this aim is so I can be quicker with faster swifter movements. This will help me on the pitch as quick precise movements would help me get around defenders easier or defend better. To improve my explosive strength This will help with the sheer power of my shots or passes having more power behind the ball will result in a better shot or pass. To improve my flexibility The reason I have chosen this aim is so I can stretch more for difficult moves. It will help me allowing me to stretch further without strain to control passes or reach to make tackles.
PEP (Personal Exercise Plan) for Rugby.
PEP FOR RUGBY BY LEE SHAW PERSONAL DETAILS NAMES: LEE SHAW D.O.B: 26/12/87 SEX: MALE HEIGHT:184CM WEIGHT:168lbs HOBBIES: COMPUTERS, SNOOKER, SWIMMING AND FOOTBALL WHAT AM I TRYING TO DO? I AM TRYING TO RISE MY CARDIOVASCULAR FITNESS. YOUR CARDIOVASCULAR SYSTEM IS THE AMOUNT OF OXYGEN THE BODY PUMPS AROUND THE BODY AND THIS INVOLVES YOUR HEART, YOUR BLOOD AND BLOOD VESSELS. THIS SYSTEM IS LIKE THE DELIVERY SYSTEM OF YOUR BODY AND YOUR FITNESS DEPENDS ON HOW GOOD THIS SYSTEM IS. WITH OUT A GOOD CARDIOVASCULAR SYSTEM YOU ARE MORE LIKE TO GET FATIGUE QUICKER AND YOUR CAN GET INJURED EASIER. THIS IS BECAUSE YOUR BODY ISN'T GETTING ENOUGH OXYGEN TO YOUR BODY CELL. THIS IS CALLED OXYGEN DEBT. THE REASON FOR TRAINING FIRSTLY I AM GOING TO TRAIN FOR 6 WEEKS. THIS IS TO IMPROVE MY FITNESS FOR THE SPORT I HAVE CHOOSE TO TRAIN FOR WHICH IS RUGBY. I AM TRAINING FIRSTLY BECAUSE I NEED TO FOR MY COURSEWORK AND ALSO BECAUSE I DON'T SEE MY SELF AS A FIT PERSON. THIS IS BECAUSE MOST OF THE TIME I AM SITTING BY THE SIDE OF MY PC MESSING ABOUT. BUT I HAVE WANTED TO DO SOMETHING LIKE THIS TO SEE HOW MY BODY COPES WITH THE PRESSURE OF TRAINING AND FOR THE FACT THAT I HAVE A LOT OF NATURE ABILITY IN A FEW SPORTS I AM HOPING THIS WILL HELP ME. METHODS I AM GOING TO USE I AM GOING TO USE THE METHODS BELOW: CIRCUIT TRAINING- THIS IS WHERE YOU HAVE DIFFERENT STATIONS TO WORK AT.
Personal fitness profile.
AQA GCSE PE/Games Health-related Exercise/ Training Programme Candidate name: Candidate no: Centre number: Sport/Activity: Football (Games candidates must do a game activity). Training method: Circuit __________________________________________ For Teacher use only Teacher: Group:11 Planning (Max 20) Performing (Max 20) Monitoring (Max 10) Evaluating (Max 20) Diagram of circuit Planning Purpose/aim of the programme. Personal fitness profile. Explain how fit you think you are, and if you have any injuries or health problems. Outline how much physical activity you get in a typical week. State what targets you expect to achieve by the end of the 5 sessions in terms of aspects of fitness/skills you want to improve. 5 marks Awareness of safety aspects. Outline any potential risks with any apparatus/equipment. What factors will you need to consider when planning the order/types of exercises? Explain how and why you will prepare your body for exercise/and help it to recover afterwards. 5 marks Appropriateness of chosen exercises. Explain why you have chosen at least two of the exercises/ activities and how they will help you achieve your targets. 5 marks I have chosen many different exercises for my training sessions. I have chosen press-up because press up improves muscular endurance and strength, which are both essential
Improve specific and current fitness levels required for my sporting activity football e.g. Cardio vascular
Timmy mowafi Personal exercise plan I am going to organise my plan and then perform a personal exercise program, the overall aims of my personal training programme are to: - . Improve specific and current fitness levels required for my sporting activity football e.g. Cardio vascular endurance but mainly speed. 2. To improve fitness levels so I can concentrate more on my techniques and skills without having to worry about whether I can endure a full practice session. 3. To improve the level of the standard of my performance and become more successful with my chosen sport 'football'. I will organise a set number of sessions over a period of time using the FITT principle (frequency, time, intensity and type) these will be spread out sufficiently so that I have enough recovery time between each training session. This will be about three times a week with two days rest periods in between. The standard of football I'm at is a very high standard with me training regularly about three times a week plus games on the weekends at semi-professional level. The individual differences of an athlete mean that the benefits of training are optimised when programmes are set to meet the needs and abilities of an individual (specificity) An aspect, which may help me to succeed, may not help another this always has to be taken into account when devising my fitness programme. Fitness
Action plan to improve backstroke.
Section B: Action Plan Clear, realistic goals that are achievable I have identified my weaknesses and I have chosen 3 main goals that I need to clearly complete. A good way to plan and achieve these goals will be to use the acronym: SMARTER. * Specific - These goals need to be a particular aspect to my sport swimming. * Measurable - I need to know how I will measure my development during the programme. * Achievable - I would need to have a method to achieve the goals. * Realistic - The goals I choose need to be sensible, and not something like win an Olympic medal. * Timescale - I will choose to complete my programme over a sensible period of time 8weeks. * Evaluation - I will evaluate my programme at the end, to see how successful it went and if there were any problems. * Record - Throughout the programme I will write information to show of any improvements. Method of achieving goals My goals could be visualised as climbing a mountain, where my short-term goals are at the bottom and my long-term goals at the top. Short-term goal: My short-term goal is too improve upon my reaction time, specifically on my starts off the blocks and dives into the pool. This is an essential weakness in my performance, as in fitness testing a scored below average. A swimming start is vital because you have to respond to the stimulus quickly. In shorter races it can determine
Planning your circuit.
Planning your circuit. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. e.g. do not have press ups followed by pull ups or two arm or legs muscles groups together because then the muscles don't get time to recover. In order to be completely fit you should include some of the muscles groups like Arms, Leg, abdominal and lower beck in your circuit and switch muscles from station to station to avoid fatigue and to make it perfect and can be used one after another so the muscles can have time to recover and the strength around the joint is balanced. If a person want to improve a particular part of the muscles for example if he wish to develop on arm the he should set the circuit training on particular
Personal Exercise Programme - Hockey
Personal Exercise Programme Name: Sarah Thomas Sport: Hockey Week 1 Mon. Gentle warm up, Circuit training: 9 Stations ) Sprints 2) Sit ups 3) Star jumps 4) Press ups 5) Tricep dips 6) Pull ups 7) Alternate Crunches 8) Ski Sit 9) Step-ups Do for 30 seconds at each station. Tues. Gentle warm up, Fartlek training: 30 mins; ) Jog 5mins 2) Fast walk 3mins 3) Jog 4mins 4) Sprint 30secs 5) Run briskly 6mins 6) Jog 2mins 7) Run 3mins 8) Sprint 30secs 9) Jog 5mins 0) Fast walk 1min This will mimic the changes of speed throughout the game. Wed. Gentle warm up, Continuous training: Jog for 30mins at the same pace, DO NOT REST! This will help your muscular endurance. Thurs. REST - it is important to do this so that you do not over train Fri. Gentle warm up, Interval training: 50-metre sprint followed by 30 seconds easy jogging enabling your self to recover. 5 reps = 1 set. With 2mins rest in between do 3 sets. Sat Gentle warm up, Weight training: Work on legs, use lightweights lots of reps; this will build on muscular endurance. Sun REST Week 2 Mon. Dynamic Stretch, Circuit training: Same stations as last week. But this time increase the time spent up to 40secs on each station. Tues. Dynamic Stretch, Farltek Training: 30 mins Same as last week but increase the intensity, work harder and try and run further in the allocated time.
Training program - Rugby.
ACTIVITY- I have decided to choose Rugby. In order to be a good rugby player you need to be of good standard in the following fitness components: * Power * Coordination * Aerobic Capacity * Muscular Strength * Speed * Reaction time * Flexibility ACTION FITNESS COMPONENT Capability Tackling Power, coordination, muscular strength Average Passing Power, coordination, muscular strength, reaction time Strong Kicking Power, coordination, flexibility Strong Running with the ball Power, coordination, speed Strong In order to perform my activity well I need to make sure that I have the right fitness requirements for the sport. Power- in order to be a good rugby player you must have a high standard of power. Power is a combination of speed and strength. It is required for most athletic events. In order to improve your power you should eat some fatty foods and foods high in protein. Also do weights on specific muscle groups. Coordination- coordination involves putting the relevant motor programs in the right order, and effectively using the neuromuscular system to produce smooth and efficient movement. This is a necessity when playing rugby, as you have to have good coordination in order to perform accurate passing and running with the ball. Muscular strength- muscular strength is the ability to be able to apply strength against a resistance.
The skills and techniques required for an opening bowler in Cricket is the knowledge of the essential rules of the sport.
Analysing Performance Summer Specification: Candidate Name: Centre Name: Centre Number: Candidate Number: Observation of a player/competitor/participant or self -analysis in a practice/game/activity situation. Activity: Cricket Name of Player/Competitor/Participant Role/Position: Pace Opening Bowler Identify the important skills/techniques needed for a participant in his/her position/role. The skills and techniques required for an opening bowler in Cricket is the knowledge of the essential rules of the sport. For example, the bowling and fielding rules are compulsory. The bowling run up and action has to be legal and suitable for the umpire. For example, for any type of bowler it is illegal to throw the ball when bowling. This can be detected by the elbow rotation. If the elbow rotates more than 45 degrees it is classed as an illegal bowl. Also which is more specific to the opening bowlers knowledge of cricket is the numerous types of bowling, such as straight bowling, swing (both in, out and reverse), slower ball, full toss, yorker and the bouncer. All these types of bowling are restricted by rules. For example, a straight bowl has to be a certain width from the wickets. If it is well off target the in is classed as a wide ball. A wide ball is given always when the ball goes down the leg-side of the batsmen. This gives runs to the opposition as an extra.
