A-Level Physical Education

Transition Pack

Course Information and Summer

Activities

Note: To be completed summer 2015.

Read through the enclosed resources and complete the tasks / questions where

necessary.

At the beginning of the year 12 course you will be assessed on your knowledge and

understanding of these areas via past exam questions.

The mark that you achieve within this assessment will act as an indicator as to your

suitability to the A-Level Physical Education course.

GCE A-LEVEL

PHYSICAL EDUCATION

Course overview

2015-2016

AS PHYSICAL EDUCATION BACKGROUND INFORMATON

During Year 12 you will study the following Units: UNIT 1 Opportunities for and the effects of leading a healthy and active lifestyle

Section A will require candidates to answer questions on applied physiology, skill acquisition and opportunities for participation Section B will examine the application of theoretical knowledge to a practical situation Unit 1 is worth 60% of your AS level and 30% of your A-Level. ASSESSMENT 2 hour written exam 84 marks Subject Content

The physiological effects of adopting a healthy lifestyle

The short term effect of exercise/performance and the long term effects of training

Analysis of movement across a range of sporting actions

Acquisition of skills and the impact of psychological factors on performance

Opportunities for physical activity, benefits to the individual and society and the potential barriers faced by minority groups

UNIT 2 Analysis and evaluation of physical activity as a performer and/or in an adopted role/s

Subject Content

Candidates are assessed on their ability to perform, analyse and evaluate the execution of core skills/techniques in isolation and a structured practice as either: a player/performer and in an adopted role or in two adopted roles

Unit 2 is worth 40% of your AS level and 20% of your A-Level. ASSESSMENT Candidates will be assessed in two sections: Section A – The ability as a performer, official or leader via demonstration in a practical situation (internal assessment and external moderation). Section B – Application of theoretical knowledge for effective performance and development of skills in a practical situation. This is assessed in Section B of the Unit 1 question paper. 100 marks

A2 PHYSICAL EDUCATION BACKGROUND INFORMATON

During Year 13 you will study the following Units: UNIT 3 – PHED3 Optimising performance and evaluating contemporary issues within sport Subject Content Section A – how exercise physiology can optimise performance. Section B – how application of psychological knowledge can optimise performance. Section C – contemporary influences in sport and their impact on the performer. ASESSMENT 2 hour written examination 30% of A-Level 84 marks Unit 4 – PHED4 Optimising practical performance in a competitive situation Subject Content Candidates perform, analyse and evaluate their own performance, identify weaknesses, and suggest causes and appropriate corrective measures. ASSESSMENT Internal assessment with external moderation 20% of A-Level 120 marks

Summer Activities

Warm-Ups

LEARNING OUTCOMES

To understand the physiological and psychological value of a warm-up.

To be able to explain the different types of stretching exercises - active, passive, static and ballistic.

To know the principles of safe practice

Warm-Up

Better oxygen delivery to the muscles.

Better chemical reactions that improve energy production and reduce fatigue.

Improve muscle blood flow and relaxation.

Increased sensitivity of nerve receptors and speed of nerve conduction

Warming up also allows for:

Rehearsal of movement

Improved psychological preparation

Reduces incidence and likelihood of musculoskeletal injuries

Improves blood flow to the heart and therefore improves efficiency

A warm-up should include:

General warm-up

Stretching

Specific warm-up

Psychological preparation GENERAL WARM-UP

E.g. jogging, stationary bicycling

To produce sweating Increasing temperature

Reduces muscle viscosity

Improves muscle contraction STRETCHING

Specific to the activity to be undertaken

Held for 30-60 seconds!

Improves flexibility

Improves the muscles ability to withstand forces SPECIFIC WARM-UP

Practicing the skills that you will be using in the sport

Gradually increase the intensity

A ‘rehearsal’ of skills PSYCHOLOGICAL PREPARATION

Can be an anxious time

Anxiety can negatively affect performance

The warm-up can be used to control anxiety

A warm-up should be specific to the capabilities of the athlete

A brief 10 minute jog and stretch for the weekend runner, whereas an elite athlete would need 15 minutes of jogging, 5-10 minutes of stretching, 5-10 minutes of running gradually increasing to race pace, covering 2-3 miles

Experiment to find the optimum warm-up without fatigue Research and makes notes on the following types of Stretching ACTIVE PASSIVE STATIC BALLISTIC

Principles of safe stretching

Stretches should be sport specific e.g.

Begin slowly

Hold the stretch for the recommended time

Only stretch warm muscles

Do not hold a painful stretch Do not bounce

Work on agonists and antagonists

Principles of Training

LEARNING OUTCOMES To understand the Principles of training – specificity, progression, over-training, overload, reversibility

and tedium, FITT principles

Training is used to either improve:

Skill

Physical fitness

Training must be a long term commitment.

Adaptations take time, whether physiological or psychological.

SPECIFICITY

Effects are specific

Stress the appropriate energy system. E.g. A 100 meter runner would train the ________________ energy system.

Stress the appropriate muscle fibres. E.g. A marathon runner would train slow twitch muscle fibres.

You may need to stress more than one energy system and more than one muscle fibre. Why? _______________________________________________________

_________________________________________________________________ _________________________________________________________________

_________________________________________________________________

Performers need to practice the relevant skill. E.g._________________________

_________________________________________________________________

PROGRESSION

Gradually increase the level of workload to gain adaptations. E.g. ____________

_________________________________________________________________ _________________________________________________________________

This will need to be done over time to allow adaptations to occur.

Progression should not be too slow or too fast. o Too slow = limited progress

o Too fast = injury or muscle damage.

We must have recovery to allow progression.

OVERLOAD

Overload the energy system/s to gain improvements.

Workload or resistance must be greater than normal.

Increase in demand to force bodily adaptation.

TASK Explain using an example, how overload could be used within a training session.

_________________________________________________________________ _________________________________________________________________

_________________________________________________________________ _________________________________________________________________

When the body is overloaded the body responds with fatigue

Recovery and adaptation takes the athlete to the next level

Overload must be completed in a slow systematic manner

Overload can be achieved by altering the FREQUENCY, INTENSITY, TYPE

and TIME.

REVERSIBILITY

‘if you do not use it, you lose it’

When training stops, so does adaptation.

Fitness gradually reduces over time.

TEDIUM

Training in the same way causes tedium/boredom.

Variety should be present in a training programme.

A rower may also take part in cycling and running as well as rowing to improve fitness, as long as muscles are being worked specifically.

Intensities of Training

LEARNING OUTCOMES

To understand how to calculate working intensities for optimal gains through heart rate, Borg scale and

One Repetition max

Measuring Intensity

Borg scale

Scale of 6-20

Rating of perceived exertion

Based on the physical sensation a person experiences through exercise e.g. muscle fatigue, sweating, increased breathing and heart rate etc.

What are the problems using this scale? _________________________________________________________________

_________________________________________________________________

Using this scale you can increase or decrease the intensity yourself

Heart Rate

Working within a certain heart rate zone can help improve your fitness levels

To work out your maximum heart rate, complete the following formula:

220 – Age = maximum heart rate

Work out your maximum heart rate:

Answer: _________________________________________________________________

Moderate intensity activity

For moderate intensity activity a person’s target heart rate should be 50-70% of their

maximum heart rate. Work out 50% of your maximum heart rate and 70% of your maximum heart rate. This will be your target zone for moderate intensity activity.

Answer:

_________________________________________________________________

Vigorous intensity activity

For vigorous intensity activity a person’s target heart rate should be 70-85% of their maximum heart rate.

Work out 70% of your maximum heart rate and 85% of your maximum heart rate. This will be your target zone for vigorous intensity activity.

Answer: _________________________________________________________________

Questions: Why may one performer need to train at a moderate intensity, whilst another performer

needs to train at a vigorous intensity? _________________________________________________________________ _________________________________________________________________

_________________________________________________________________ _________________________________________________________________

What aspect of fitness is this particularly useful for improving?

_________________________________________________________________ _________________________________________________________________

One Repetition Maximum

This is used to measure the training intensity in order to develop strength.

There are several different types of strength. Can you name them?

_________________________________________________________________ _________________________________________________________________

The intensity of weight training can be altered by adjusting:

Weight

Repetitions and sets

Rest periods

From this information you can that work out the appropriate training programme using information such as that below.

Source: www.brianmac.co.uk

ASPECT OF STRENGTH REPETITIONS NOTES STRENGTH ZONE

Muscular endurance 30-50% of 1RM 15+ repetitions E.g.

Maximum strength 80-100% of 1RM 1-5 repetitions

E.g. Power 70-80% of 1RM 6-10 repetitions Rapid contractions

E.g.

Question: David has a one repetition maximum of 120 kg on the bench press. Work out the weight

that he would need to lift in order to develop his muscular endurance, maximum strength and power.

_________________________________________________________________ _________________________________________________________________ _________________________________________________________________

_________________________________________________________________

Training Methods

LEARNING OUTCOMES

To know and be able to explain the various training methods – continuous, intermittent, circuit, weights,

plyometrics and mobility training.

To be able to explain the principles of each method and provide specific examples, advantages and

disadvantages.

Continuous

Low/moderate intensity for a long duration.

Examples - Swimming, rowing, cycling.

Good for developing cardiovascular endurance.

Working at approximately 70-85% of maximum heart rate will develop cardiovascular endurance for elite performers

TASK

Provide one example of a fitness session to improve the cardiovascular performance of an elite performer. Explain how you would ensure the athlete maintained an optimum heart rate.

Interval

Effort followed by recovery / Work followed by rest

Duration, intensity and types of activity can all be varied

Predominantly used for anaerobic development

Sessions are planned taking into account intensity, duration, length of recovery

and number of repetitions.

The intensity of sessions can be increased by introducing further sets.

TASK Describe a simple interval training session that could be used to improve the speed of an

athlete.

Circuit

A series of exercises/stations performed one after the other.

Can cover every aspect of fitness or focus upon one aspect e.g. strength

Repetitions, stations and rest periods can all be adjusted to suit the individual.

Usually last for 20-30 minutes.

Stations should stress different muscle groups.

TASK Design a circuit to improve five different components of fitness. When designing the circuit you must consider the component of fitness being addressed, the number of

repetitions and the length and number of rest periods.

Weights

Improves power, dynamic strength, static strength and muscular endurance.

Can work all muscles.

Individuals can target SPECIFIC muscle groups to improve performance e.g. a golfer may target the deltoids.

OVERLOAD is crucial to ensure that muscles develop

TASK Provide an example of a weights routine that could be used to develop one area of the body. Your example should include:

1. Your1 rep max for the chosen muscle group (this can be a made up figure).

2. The area of strength you wish to develop e.g. power or static strength. 3. The % of your 1 rep max you will be working at. 4. The number of repetitions, sets and rest periods.

Plyometrics

A form of power training

Involves the rapid muscular contractions in response to the stretching of muscles

A greater load causes a more powerful contraction

This is caused by the ‘stretch reflex’

Very intense exercise that must be done properly or injuries can result!

Benefits can be large gains in power

Examples include – bounding over a series of small hurdles, jumping

down from a 24 inch box onto the floor and then immediately jumping back up onto another 24 inch box.

E.g.

Mobility/Stretching

Mobility work prepares you for vigorous exercise unlike static stretching!

Stimulates the muscles, tendons, joints and nervous system in a very dynamic manner.

Static stretches are perhaps best at the end of a programme as they fail to prepare you for the dynamic movements.

Dynamic mobility exercises should be done as smoothly as possible.

Begin slowly and gradually build up.

Don’t go beyond your limits and injure yourself.

Examples of dynamic mobility

A. ARM SWINGS (Two movement)

Overhead/Down and Back - Swing both arms continuously to an overhead position and then

forward, down, and backwards. Repeat for six to 10 repetitions. B. Twists - Extend your arms out to your sides, and twist your torso and hips to the left,

shifting your weight on to the left foot. Then twist your torso to the right while shifting your weight to the right foot. 10 to 12 reps on each side.

C. C. Ankle Bounce (Two Movements) Double-Leg Bounce - Leaning forward with your hands on the wall and your weight on your

toes, raise and lower both heels rapidly (bounce). Each time, lift your heels one to two inches from the ground while maintaining ground contact with the balls of your feet. 12-16

reps. D. B. Leg Swings (Two Movements)

Flexion/Extension - With your weight on your left leg and your right hand on a support for balance, swing your right leg forward and backward for 10 to 12 repetitions. Repeat with

the left leg for 10 to 1 2 reps.

TASK:

Create a table identifying the advantages and disadvantages of each method of training. You should consider the following points:

Ease to perform

Ease to setup

Safety factors

Cost

The number of components of fitness that can be addressed

Relevance to your chosen sport

Boredom factors

Fitness Testing

LEARNING OUTCOMES

To be able to explain the concept of Fitness testing, including - reasons for testing, principles of maximal

and sub-maximal tests, limitations of testing, specific test protocols and issues relating to validity and

reliability.

Why Test?

Starting point for a training regime

Identify strengths and weaknesses by comparing against others

To see the effectiveness of a training programme

Helps motivate individuals to improve

Provides a coach with valuable information

Adds variety to training

Fitness test considerations

Fitness test must be applicable to your sport

Valid – does it test what it is meant to test?

Reliable – if the test was repeated would you get the same results?

Accurate

Sufficiently sensitive to detect changes in fitness

Ethical issues

The timing of the test – is it going to impact on competition performance

Knowledge of results may cause psychological harm – affecting confidence

Validity

The test must assess what it is meant to test i.e. press-up would not be a valid test

for maximal strength

Test should be sport specific i.e. a Coopers 12 minute is not a valid measure of

cardiovascular endurance for a swimmer

Reliability

How repeatable the test is and how consistent results are

Changes in results should be due to a change in fitness and nothing else

Coaches should be aware that results may have minor differences

Factors to consider: o Timings, diet before the test, effort, set-up of equipment, where the test is

performed, warm-ups, motivation etc.

Maximal and sub maximal Tests – tests of CV endurance/stamina

Maximal

Where the performer works at their maximum or exhaustion

E.g. Multi stage fitness test

More accurate as they measure to exhaustion

Sub maximal

Working below maximum and results are estimated

Have limited accuracy due to estimations

E.g. Harvard step test

Advantageous as they do not require work until exhaustion or vast amounts of

motivation

Standardising the test protocol

The way a test is run or conducted

A test must be closely standardised

E.g. the sit ups in a test should not vary such as choosing to have the feet held or

not or having the knees bent at different angles

E.g. the cones on an Illinois agility run should be positioned carefully

The preferred version must be administered carefully

Validity of fitness testing is - Does a test measure what it is supposed to measure. Reliability of fitness testing - If you repeated a test, would you get the same results.

COMPONENT, HOW TO

TEST AND EXPLANATION

OF TEST

ADVANTAGES AND

DISADVANTAGES OF

TEST

MY

SCORE

NATIONAL AV.

CARDIOVASCULAR ENDURANCE/AERO BIC CAPACITY/ STAMINA

The Coopers 12 minute run is conducted as follows:

Using the track the athlete runs/walks as far as possible in 12 minutes

The assistant records the total distance covered to the nearest 100 metres

The athlete conducts a cool down

Advantages: Cheap to carry out.

Requires lit t le equipment. Simple procedure to follow. Nationally recognised.

Disadvantages: Can be measuring discrepancies Depends on effort

MUSCULAR ENDURANCE

Press Up Test

Male

Lie on the mat, hands shoulder width apart & fully extend the arms

Lower the body until the elbows reach 90°

Return to the starting position with the arms fully extended

The feet are not to be held

The push up action is to be continuous with no rest

Complete as many push ups as possible

Record the total number of full body press ups

Advantages: Cheap to carry out. Requires lit t le equipment.

Simple procedure to follow. Nationally recognised. Sub-maximal.

Disadvantages: Only specific to upper body. Difficult to maintain correct technique under pressure.

Full body press up

Female:

Lie on the mat, hands shoulder width apart, bent knee position & fully extend the arms

Lower the upper body until the elbows

reach 90°

Return to the starting position with the arms fully extended

The feet are not to be held

The push up action is to be continuous with no rest

Complete as many modified push ups as possible

Record the total number of modified press up

Modified press up

DYNAMIC STRENGTH 1 Rep Max

Place weight stack on light weight, and perform several repetitions.

Increase load gradually and complete repetitions.

When you have found the weight that you can only lift once, this is your 1 rep max.

Advantages:

Cheap to carry out. Requires lit t le equipment. Simple procedure to follow. Nationally recognised.

Disadvantages: Equipment may be expensive. Muscle fatigue from previous repetitions

may inhibit performance. Safety issues.

STATIC STRENGTH

The Wall Sit Test

Stand comfortable on both feet with your back against a smooth wall

Slide your back down the wall to assume the position shown in the diagram

There is to be a 90° angle at the hip and knee

When you are ready

Lift one foot 5cm off the ground

Assistant starts the stop watch

Balance for as long as possible

The watch is stopped when you put your foot back on the ground.

Advantages: Cheap to carry out.

Requires lit t le equipment. Simple procedure to follow. Nationally recognised.

Disadvantages: Not relevant to many sports. Muscle fatigue from previous repetitions

may inhibit performance.

Take a rest and then repeat the test with the other leg.

FLEXIBILITY

The Sit and Reach Test:

The starting position is sitt ing on the floor with shoes removed, feet flat

against the table, and legs straight

Reach forward and push the fingers

along the table as far as possible

The distance from the finger tips to the

edge of the table represents the score for that person

As the 'sit and reach' table has an

overhang of 15 cm, a person who reaches 10 cm past their toes scores 25 cm

It is important to have several warm-up attempts first, and to record the best score

Advantages: Cheap to carry out. Requires lit t le equipment.

Simple procedure to follow. Disadvantages: Limb length can affect results

BO DY COMPOSITIO N Body Composition Scales

Enter Age, weight, height.

Take shoes and socks off and stand on sense on module.

Hold remote panel and wait for reading.

Record % water, BMI, % body fat.

Advantages:

Nationally recognised. Quite a simple procedure to follow. Disadvantages:

Expensive equipment. Recording inaccuracies. Complex procedure to follow for younger people.

SPEED

35m Sprint Test

The athlete undertakes a warm up

A cone/marker is placed at 35 metres

from the start line

The athlete sprints the 35 metres from a

sprint start

The assistance records the time the

athlete takes to complete the 35 metres

The best of 3 x 35 metre sprints is recorded

Advantages: Cheap to carry out. Requires lit t le equipment. Simple procedure to follow.

Nationally recognised. Disadvantages:

T iming may not be 100% accurate.

EXPLO SIVE STRENGTH/ PO WER

Standing Broad Jump Test

The athlete places their feet over the edge of the

sandpit. The athlete crouches, leans forward, swings their arms backwards, the jumps horizontally as far as possible, jumping with both feet into the sandpit. The coach should measure

from the edge of the sandpit to the nearest point of contact. The start of the jump must be from a static position.

Advantages:

Cheap to carry out. Requires lit t le equipment. Simple procedure to follow.

Disadvantages: Only a measure of lower body power. Measuring inaccuracies.

AGILITY

The Illinois Agility Run Test

The athlete lies face down on the floor at the start point

On the assistant's command the athlete jumps to his/her feet and negotiates the course around the cones to the finish

The assistant records the total time taken from their command to the athlete completing the course.

Advantages: Cheap to carry out.

Requires lit t le equipment. Simple procedure to follow. Disadvantages:

T iming inaccuracies.

CO -ORDINATION Wall Toss Test

A mark is placed a certain distance from the wall (e.g. 2 meters, 3 feet). The person stands behind the line and facing the wall. The ball is thrown

from one hand in an underarm action against the wall, and attempted to be caught with the opposite hand. The ball is then thrown back against the wall and caught with the initial hand. The test can

continue for a nominated number of attempts or for a set t ime period (e.g. 30 seconds)

Advantages: Cheap to carry out. Requires lit t le equipment. Simple procedure to follow.

Disadvantages: T iming inaccuracies.

REACTIO N TIME

Ruler Drop Test

The ruler is held by the assistant between the

outstretched index finger and thumb of the athlete's dominant hand, so that the top of the athlete's thumb is level with the zero centimetre line on the ruler. The assistant instructs the athlete to catch the ruler as soon as possible after it has been released.

The assistant is to record distance between the bottom of the ruler and the top of the athlete's thumb where the ruler has been caught.

Advantages:

Cheap to carry out. Requires lit t le equipment. Simple procedure to follow.

Disadvantages: Measurement inaccuracies.

BALANCE Stork Balance Test

Stand comfortable on both feet

Hands on your hip

Lift one leg and place the toes of that foot against the knee of the other leg

On command from the coach. Raise the heel and

stand on your toes. Coach starts the stop watch. Balance for as long as possible without letting either the heel touch the ground or the other foot

move away from the knee. Coach records the time you were able to maintain the balance. Repeat the test for the other leg.

Advantages: Cheap to carry out.

Requires lit t le equipment. Simple procedure to follow.