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SMART Targets. GCSE PE Revision

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PE MrHepworth

on 15 April 2013

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Transcript of SMART Targets. GCSE PE Revision

SMART Targets What exactly are you trying to achieve? I want to run the London Marathon next week.

I want to swim 100m in 21secs.

I want to be able to climb Everest before the end of the month. I want to knock 1sec off my 400m time.

I want to improve my Cooper Run score by 1 full lap.

I want to increase the amount of press ups I can do in 1min. Examples Specific Examples Examples My goal is to run continuously for 1000m.

My goal is to swim continuously for 5mins.

My goal is to hit the bullseye 70%of the time. Better Examples Examples You need to make sure your targets are set at the right level of difficulty. Goals need to be measureable so you know when you've acheived them. My aim is to run all day long.

My goal is to jump higher than my mate Jamal.

My goal is to run faster than other boys in my year group. Better Examples I want to run the London Marathon next week.

I want to swim 100m in 21secs.

I want to be able to climb Everest before the end of the month. I want to run the London Marathon next year.

I want to be able to swim 1000m in 30mins after 8wks training.

My goal is to be able to run 1 extra lap per month of the Cooper Test. Set your target as something that you can realistically do. Time- Bound.
You give yourself a deadline of when to complete your goal.
Time specific (short term/long term). Examples Examples REALISTIC By the time i'm 21, i want to have walked around the whole UK.

I want to lift to same amount on my chest as Arnold Scwarzeneger. Better Examples I want to earn enough money from my part time job to buy some new climbing shoes before the summer holiday.

I want to be able to get to the top of the school climbing wall using the most difficult route. Before the end of the school semester I want to play for Essex at cricket.

I want to run 45 marathons before my 30th birthday. Better Examples In 6wks time I am aiming to be 1sec quicker over 100m.

In 6mths time my goal is to be able to climb the school wall without falling off. For the exam you will need to be able to
describe, explain and apply the principles of setting SMART (Specific,
Measurable, Achievable, Realistic and Time-bound) targets. For you the exam you will need to explain the components of the FITT principle (Frequency, Intensity, Time and Type), noting overlap with other principles of training, and how application of this principle can lead to improved competence and performance. F.I.T.T Principles Training Sessions F - Frequency
I - Intensity
T - Time
T - Type Frequency

How often you should exercise?

Miss Green trains 9 x week + game.
Mr Levis trains 8 x week + game.
Mr Manley trains once a week and plays football once a week.
Miss Fletcher trains twice, runs once and plays on a weekend.
Mr Hepworth trains 3 times a week and runs twice.
Mr McWhirter runs 3 x wk + goes to the 3 times. Intensity: How hard do you train?

What level of your HR do you work at? Who trains harder, Mr Levis or Miss Green?
Who trains longer, Mr Levis or Miss Green? Can you identify with the Borg Scale?
Scale from 1-10. Time How long do you exercise for?

When understanding your training, you need to be clear on how long you train for.
Do you stand around talking and stay for 2hrs, or train hard with minimal rest periods and train for 45mins? TYPE What are you training for?
Your training should reflect your aims.

Resistance training for increased strength.
Aerobic training for specific distance events.

You wouldn't benefit from lifting heavy weights to increase your muscle mass for a swimming event. Why? For the exam you will need to understand the difference between aerobic and anaerobic exercise. Use of oxygen in exercise....... GCSE Revision Today we're going to cover aspects of SMART principles of training, FITT principles and to also improve your understanding of aerobic and anaerobic activity. Use it or lose it. Reversibility Training needs to be balanced with appropriate rest, however not too much that you lose the benefits of training in the first place. For the exam, 24hrs rest between hard sessions is recommended. Training: What training would be appropriate for the previous athletes? With your partner, discuss a training regime for the athletes above and explain what the differences between the two are. Anaerobic Movement without the use of oxygen. With your partner, list some anaerobic activities. Where the demand of oxygen is higher than the supply from the respiratory and cardiovascular system. Aerobic When the body re-supplies oxygen to the muscles to keep them working at a constant rate. Explain the respiratory system . Explain the cardiovascular system . Let's recap.... SMART objectives.
FITT principles
Reversibility
Aerobic and anaerobic training SMART Targets ... Ahmed is a Olympic runner and trains everyday. What would be his SMART targets?
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