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Standard Grade PE

Standard Grade PE. The body: Aspects of fitness CARDIO RESPIRATORY ENDURANCE MUSCULAR ENDURANCE. Learning Outcomes. Pupils will learn: Definition of cardio-respiratory endurance and muscular endurance Test for CRE and muscular endurance

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Standard Grade PE

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  1. Standard Grade PE The body: Aspects of fitness CARDIO RESPIRATORY ENDURANCE MUSCULAR ENDURANCE

  2. Learning Outcomes Pupils will learn: • Definition of cardio-respiratory endurance and muscular endurance • Test for CRE and muscular endurance • Benefits of having a good level of CRE and muscular endurance • How to train to develop CRE and muscular endurance • Activities which require CRE and muscular endurance

  3. Throughout the lesson….. You will compile all of this information on a mind map Leave space for the following titles: • Definition • Test • Benefits of a good CRE system • Method of training • Description of training session • How to overload training • Importance in team activity • Importance in individual activity • Benefits through training

  4. Example mind map: Improvements which can be made through training Test for CRE Cardio-respiratory endurance Methods of training for CRE Definition of CRE Description of training for CRE (including overload session) Why is it important for team & individual Activities. Benefits of having good CRE

  5. Cardio-Respiratory Endurance Definition • The ability to provide the working muscles with a sufficient supply of oxygen over a long period of time.

  6. Main benefits of a good cardio respiratory system: • Maintain a high standard of performance for a long period of time • Less effort required for the same amount of work • You can recover quicker.

  7. Method of training To develop cardio-respiratory endurance you could use the following methods of training: • Fartlek • Interval training • Circuit • Long distance running. (continuous training)

  8. Description of a training session Long distance running: • I ran for 20 minutes at a steady pace, within my aerobic training zone. Overload?? • I ran for 25 minutes at a steady pace, at the higher end of my aerobic training zone.

  9. Improvements through training: • Lung capacity gets bigger, more oxygen gets to the muscles • Heart size increases, more blood pumped round the body with each stroke • More oxygen to the muscles, allowing you to work for longer • Heart rate back to normal quicker.

  10. Activities which require CRE • Long distance running • Football • Basketball • Hockey • Netball • Etc etc…..

  11. Test for CRE • Bleep test: Multi-stage fitness test which involves running 20 metre shuttles to exhaustion within a designated time frame.

  12. Importance in an individual activity • In badminton I have to move around constantly for the duration of the game, covering the entire court.

  13. Importance in a team activity • In netball, as a centre, I have to run constantly throughout the game in order to chase after loose balls and cover the court to support my defensive and attacking players.

  14. Aerobic / Anaerobic • Aerobic activity is when the supply of oxygen is sufficient to keep the muscles working. The longer you can work aerobically the longer your skill level will remain high. • Anaerobic activity is when you become unable to supply the working muscles with enough oxygen. You can increase you anaerobic endurance with training

  15. Muscular Endurance Leave space for the following titles: • Definition • Test • Benefits of having good ME • Method of training • Description of training session • How to overload training • Importance in team activity • Importance in individual activity

  16. Muscular Endurance Definition • A muscle or group of muscles, working continuously, with a sufficient supply of oxygen over a long period of time.

  17. Benefits of having good muscular endurance • Muscles can continue to work at a high level for a long period of time

  18. Training to improve ME • Method: Circuit training • Description: e.g. 12 exercises using various muscle groups, press ups, squat thrusts, shuttle runs. Work for 1 minute, rest for 30 sec, repeat for 3 laps. • Weight training: using LIGHT weights and HIGH repetitions.

  19. Test for ME • Muscular endurance can be tested by measuring the number of repetitions of an exercise that you can complete in 1 minute. e.g. Sit ups, squat thrusts and press ups. • The test could be repeated 6 weeks later to check for improvements.

  20. Activities which require ME • Cycling • Canoeing • Long distance swimming • Any more….?

  21. Why important in individual activities? Swimming – to be able to maintain a long arm pull for the duration of the race

  22. Why important in team activities? Volleyball – ME in arms - to be able to play accurate sets for the duration of the game.

  23. Homework • Complete homework sheets for Tuesday!!!

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