GCSE PE THEORY

1
GCSE PE THEORY

• Year 9
• Lesson 13 Overload.

2
By the end of the lesson you should be able to

• Show how you will use overload to make each
  station more difficult.

3
OVERLOAD
To make training harder we can increase

• FREQUENCY
• INTENSITY
• TIME

How often we do it How hard we make it
How long we do it for
4
For muscular endurance

• Increase the number of repetitions and sets.

5
For muscular strength

• Increase the number of weights.

6
Example 1

• Station 1- Exercise bikes
• Muscles used Hamstrings, Quads,
  Gastrocnemius
• Component of fitness Stamina
• Explanation task I will cycle for 5 minutes on
  level 3. I will try to reach my aerobic zone
  (120-160BPM)
• Overload by Time
• Explanation I will add on 1 minute each
  session.

7
Example 2

• Station 1- Bench press
• Muscles used Pectorals, Biceps,
  Triceps
• Component of fitness Arm strength
• Explanation task I will do 2 sets of 5 reps on
  weight 4.
• Overload by Intensity
• Explanation I will add on one weight every week.

8
Example 3

• Station 1- Leg press
• Muscles used Hamstrings, Quads,
  Gastrocnemius
• Component of fitness Leg endurance
• Explanation task I will do 5 sets of 10 reps on
  weight 1.
• Overload by Frequency
• Explanation I will add on an extra set of 10
  every other week.

9
To add overload

• Decide which method of overload to use for each
  station (F I T)
• Remember Strength I
• Stamina T

10
Year 10.

• Now that your Training Programme is planned you
  will be ready to actually do it in Year 10.

11
Year 10.

• You will have to complete the fitness tests in
  week 1, then five weeks of your programme. In
  week seven you test again.

12
Year 10.

• Once you have evaluated how well it works you are
  finished!

13
Year 10.

• Your training programme counts for 15 of your
  final GCSE mark and is the only coursework you
  have to do.

14
By the end of the lesson you should be able to

• Show how you will use overload to make each
  station more difficult.