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TRAINING FOR SPORT

GCSE PE Revision tool covering training; principles, methods and the components of fitness.
by

Rebecca Caisley

on 20 September 2016

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Transcript of TRAINING FOR SPORT

FIT FOR SPORT
Lesson objective:

Describe and explain different components of fitness and how they relate to exceptional sports performance.

On your table there is a picture of a sporting athlete/performer.
TASK:
DESCRIBE
and
EXPLAIN
which components are the most important for them to
EXCEL
.
Good if:
you can define all of the components of fitness.

Great if:
for each component of fitness, give an example of a sport that requires it.
Components of
Physical
fitness

Define Cardiovascular Endurance?
Cardiovascular Endurance
Define Muscular Endurance.
Muscular Endurance:
How do you think strength is DEFINED??
Strength
Define Speed.
Give a sporting example of this component being used.
Speed:
The ability to move all body parts as quickly as possible.
TASK: Give a sporting example of it being used?
The ability of the muscles or a group of muscles to repeatedly contract or keep going without rest.
TASK: Give a sporting example of this component being used:
Components of
Skill Related

Fitness
Flexibility:
Define Flexibility.
Flexibility is the range of movement around a joint.
Give a sporting example of this component in use.
Define Co-ordination.
Co-ordination:
The ability to link all body parts in one difficult movement
Define Agility.
Agility:
Agility is the ability of the performer to change the position of their body quickly, whilst keeping their entire body under control.
Can you think of two sports where agility is particularly important?
Define Balance.
THINK: what are the two types of Balance?
Balance
Balance is the ability of the performer to retain their centre of mass over their base of support.
Balance can be:
Static –
for example, standing on one leg
Dynamic –
for example, keeping your balance on a bike as it goes round a corner.
What type of balance does a surfer need?
What is reaction time?
Reaction Time:
Reaction time is the amount of time it takes for a performer to initiate movement after the presentation of a stimulus.

Can you think of a sporting example?
Define Timing
Timing:
The ability to coincide movements in relation to external forces.

Can you think of a sporting example?
Power
What is power?
The ability to exert maximum muscular contraction instantly in an explosive burst of movements.

What are the two components of power?
How do athletes jump so far?
Examination questions:
1. A lack of strength can affect a rugby player’s performance?
2. Flexibility is essential in football?
3. Speed is one of David Beckham’s key attributes?
4. If you are flexible you are less likely to pick up an injury?
5. Agility measures how fast you are?
True or False -
Multiple Choice:
Short answer questions:
1.

What is meant by the term ‘agility’? Give one example from a physical activity.
(2)
Longer question:
Using an example from a named physical activity explain how increased flexibility can help improve performance.
(3)
Multiple Choice:
1.
The combination of speed and strength in one explosive movement is known as what? (1)

(a)
agility
(b)
power
(c)
balance
(d)
flexibility
2.
Flexibility is. (1)

(a)
The range of motion possible at a joint
(b)
The ability of a muscle to stretch beyond its normal position.
(c)
The percentage of body-weight that is fat, muscle and bone.
(d)
The extent to which the skeletal will allow movement to occur in a given direction.
3.
Which of the following would be most suitable for a shot putter trying to improve their Muscular strength? (1)

(a)
Throwing a tennis ball to correct technique
(b)
Weight training by lifting a heavy weight
(c)
Swimming long distances
(d)
Weight training by lifting light weights many times.
2.
What is meant by the term ‘co-ordination’?
Give one example from a physical activity
(2)
3.
Glenn is a good gymnast. He is looking to improve by following a flexibility and speed training program.

a)
Suggest another type of fitness he might need to develop.
b)
Explain how your answer to (a) is used in gymnastics.
(2)

Lesson Outcomes
:
CHAMPIONS LEAGUE:
you can
EXAMINE
one particular sport and
EXPLAIN

how different components are combined to produce exceptional performance.
HOMEWORK:
Your task is to design an exam question about one or more than one component you have covered today.
REMEMBER
your question must be targeted at the marks available.
The person with the star under their chair is now going to deliver the groups findings.
Listen carefully to their points and get ready to ask them questions.
Shirts and shorts plenary:
On the shirt write down
TWO
things you have learned today
On the shorts write
ONE
question you would like answering.
HOLD UP YOUR WASHING!!
FINAL HURDLE:
TASK CARD ONE:
You have 1 minute to learn the previous 2 components.
TASK TWO:
Now have another look at the following exam question.
CHALLENGE:
You have ONE minute to learn the last two components. Remember the examples as well!!
OLYMPIC WORLD RECORDS:
Question:
1. Give the definition of strength

(1 mark)

2. Using an example, explain why improved levels of the strength you named in question 1 would help in the 100 meters.
(3 marks)
Peer assessment Mark Scheme:
1. Strength is the ability of a muscle to exert force for a short period of time.

2.
Award one mark for the example and then two for the explanation.
When leaving the blocks/improved levels will give him an initial burst of speed/get in front or win the race.
During the race/ improved levels maintain his form, speed or cadence/to maintain or improve position.
When holding the set position/improved levels will mean he will be able to hold that correct position and this will help him prevent a false start.
Running around the room when you hear a whistle find a partner
Choose to:
Define the components
Name the tests for the components
Give a sporting example for the components
FIND YOUR PARTNER AND USING THE TASK CARD ASK THEM QUESTIONS ABOUT ONE COMPONENT.
GIVE THEM 1 MARK FOR EVERY QUESTION YOU ASK.
THEY THEN CAN ASK YOU QUESTIONS ABOUT THE OTHER COMPONENT.
WHY IS IT IMPORTANT TO ALWAYS BE PREPARED FOR ANYTHING?
WARM UP
Cardiovascular endurance is the ability to continuously exercise without tiring and is sometimes called stamina.
High Jump - Charles Austin 1996 (USA) 2.39m
Long Jump - Bob Beamon (USA) 1968 8.9m
Triple Jump - Kenny Harrison 1996 18.09 (USA)
VO2 Max
The maximum amount of oxygen you can take in in one minute
Extension task:
With a healthy balanced diet how can a good level of cardiovascular endurance help you?
How do you test Cardiovascular Endurance?
Cooper 12 minute run/walk test
Multistage fitness test (Bleep Test)
VO2max - An estimate of your VO2 max can be calculated as follows:
(Distance covered in metres - 504.9) ÷ 44.73

To run/walk as far a possible in 12 minutes - usually around a track with cones out to measure distance.
Run 20 meter shuttle as many times of possible but ensuring that you turn and the end in time with the 'bleep' on the CD.
How do you test Muscular Endurance?
Press up Test
Sit up Test
The ability of the muscle to exert force for a short period of time.
How to test this component:
Grip Strength dynamometer test
This is using a handgrip dynamometer as there is a link between handgrip strength and overall strength.
One Repetition Maximum test (1 RM)
Measures the max strength of the chest muscles.
Max weight you can move in one repetition.
Lift - rest 2 mins - add 10% - lift
Until Max is reached.
Males:
Females:
Males
Females:
Interpretative Data:
Multistage Fitness Test Interpretative Data:
Preparation (P) Homework:
Use the following website to convert your Multistage Fitness score into a VO2 Max result:
https://www.brianmac.co.uk/beep.htm

1. Enter your level and shuttle number then press calculate
2. Click on the link: VO2 max normative data tables.
3. Enter you VO2 max result to compare yourself to the average normative data.


https://www.brianmac.co.uk/grip.htm
Compare yourself to the normative data:

How to test your Flexibility-
The sit and reach test
This measures the lower back and hamstring flexibility.
Gender Excellent Above Average Average Below Average Poor
Male >14 11-14 7-10 4-6 <4
Female >15 12-15 7-11 4-6 <4
Full transcript