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Achievement Standard Physical Education 91329 v 2: Demonstrate understanding of the application of biophysical principles to training for physical activity
Resource title: Improving well-being, improving performance
Credits: 4
Achievement: Demonstrate understanding of the application of biophysical principles to training for physical activity.
Merit: Demonstrate in-depth understanding of the application of biophysical principles to training for physical activity.
Excellence: Demonstrate comprehensive understanding of the application of biophysical principles to training for physical activity.
Assesment Fitness.docx
Biophysical principles
Biophysical principles
Biophysical principles must be applied by the student as they relate to the training for physical activity.
More than one biophysical principle is required to be applied to training for a physical activity. These biophysical principles include the methods and principles of training, and may include exercise physiology or sports psychology. More than one method and more than one principle is required.
Focusing on the most relevant biophysical principles will allow for more depth in the student explanation/evaluation rather than all the methods and principles of training.
Components of fitness are not considered a biophysical principle.
Demonstrate understanding (achieved)
Demonstrate understanding (achieved)
Student responses must provide an explanation that includes:
identifying the biophysical principle(s) being applied
how and why each biophysical principle is applied to training
specific examples from personal experiences.
For a verbal response, teacher annotation should be summarised to reflect the criteria of the standard.
Demonstrate in-depth understanding (merit)
Demonstrate in-depth understanding (merit)
Each biophysical principle must be explained in detail how and why they are applied to training for physical activity. A clear interrelationship between the biophysical principles is required to be explained. For example, methods and principles of training and exercise physiology.
Demonstrate comprehensive understanding (excellence)
Demonstrate comprehensive understanding (excellence)
Student responses must evaluate how and why biophysical principles are applied to training. A clear interrelationship between the biophysical principles is required to be evaluated. This may include:
what biophysical principle(s) is the most/least beneficial when applied to training and reasons why applied to the training supported with specific examples from own experience
changes/modifications made to improve their training.
What is your fitness goal? Specify a type of fitness
Why did you select this type of fitness?
Why is having a purpose important if you are going to achieve your fitness goals?
Resistance training
Resistance training
Explain what you have done in terms of resistance training - what components of fitness were you hoping to improve - what type of resistance training did you do and why did you choose this (machine, Free body resistance) - consider pros and cons of using the different types of resistance training
Discuss how many sets and how many reps of the exercises you are doing and why. - The exercises, resistance you choose and the amount of repetitions you do should be specific to your fitness goal
Discuss the importance of following a concentric contraction with an eccentric contraction.
Discuss the training principle of progressive overload. Explain how you have achieved this with resistance training. Explain how you have progressed by either increasing intensity, duration or frequency
Self Efficacy and Fitness
Self Efficacy and Fitness
Efficacy
Efficacy is your own judgement of your ability to make things happen and be successful.
It affects your willingness to set BIG goals, sacrifice, overcome setbacks and how much accountability you accept for your decisions, behaviour and outcomes.
Strategies to improve Self Efficacy and esteem
Optimistic self talk
Thinking of past experiences and success
Thinking of others success
Accepting compliments people give you
Recognising when people give you compliments
Imagining and visualising success
Physiological Adaption
Physiological Adaption
Explain the Physiological adaptions that have happened to muscles as a result of your training - Discuss the different fibre types and how your type Fast twitch A fibres adapt as a result of training - explain what is happening to your Fast Twitch A fibres
Explain how your training has been specified for your fitness goal. Explain why and how and give examples
Physiological Adaption that occurs from Aerobic training
Physiological Adaption that occurs from Aerobic training
explain the adaptions that occur to the respiratory and circulatory system as a result of the overload that happens from a training programme
Circulatory system
Cardiac hypertrophy; increased stroke volume (SV); decrease in resting heart rate (HR); increase in maximum cardiac output (Q); capillarisation at the lungs and muscles; increase in number of red blood cells; increased size and strength of the heart; drop in resting blood pressure due to more elastic muscular wall of veins and arteries
Respiratory system
Increased vital capacity; increased number of functioning alveoli; increased strength of the respiratory muscles (internal and external intercostals and diaphragm); increased lung capacity and volume
Explain the advantages of that physiological adaption to our lifestyle and our health
Evaulation of 10 weeks of training
Evaulation of 10 weeks of training
Questions to consider in your evaluation
Did you achieve your fitness goal?
What method of training did you use and what was the most important?
How did you apply the principles of training?
What Physiological adaptions happened to your body as a result of your training? How do you know this?
What inter relationship was there between your psychology and your application of methods of training?
What would you do differently if you could start again?
Ideas
Ideas
Explain your goal (purpose) for completing a training programme (what is the component(s) of fitness that you are focused on to achieve your purpose)
Link: Borland talking about purpose
Explain why having goals (purpose) is so important in engaging in a training programme, and why it is important in life in general?
Discuss the impportance of self efficacy (belief) in relation to improving your fitness goal?
Link: Borland talking about efficacy and strategies to improve efficacy
Strategies to improve Self Efficacy
Optimistic self talk
Thinking of past experiences and success
Thinking of others success
Accepting compliments people give you
Recognising when people give you compliments
Imagining and visualising success
Explain what you have done in terms of resistance training - what components of fitness were you hoping to improve - what type of resistance training did you do and why did you choose this (machine, Free body resistance) - consider pros and cons of using the different types of resistance training
Discuss how many sets and how many reps of the exercises you are doing and why. - The exercises, resistance you choose and the amount of repetitions you do should be specific to your fitness goal
Discuss the importance of following a concentric contraction with an eccentric contraction.
Discuss the training principle of progressive overload. Explain how you have achieved this with resistance training. Explain how you have progressed by either increasing intensity, duration or frequency
Overloading muscles gives you adaption in your muscles
Once the adaption happens you need to progress
Progression can happen by increasing intensity(resistance), Duration (repetitions), Frequency (Sets) - this will depend on your goal
By progressing you will continue to overload
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Explain the Physiological adaptions that have happened as a result of your resistance training - Discuss the different fibre types and how your type Fast twitch A fibres adapt as a result of training - explain what is happening to your Fast Twitch A fibres
Explain how your resistance training has been specified for your fitness goal. Explain why and how and give examples
Borland talking about muscle fibres
Borland talking about fibre type with te aroha
Evaluate the effectiveness of your resistance training. Did it help towards your goal. If you can inter-relate this with self efficacy
Energy systems and aerobic/continuous/cardio training
Energy systems and aerobic/continuous/cardio training
Continuous training (aerobic training) - Helps if you want to improve endurance and body composition
It involves overloading the systems in your body that get oxygen to your muscles. Once overloaded these systems adapt and your fitness improves
Borland talking about aerobic training
Discuss what this is and what you have done. ...
Discuss why continuous training can help you lose fat
Rowing, swimming, running, swimming, walking are examples of this type of training if done for high duration
Discuss training zones and why they are important . Your maximum heart rate is 220 - your age
Cardiac output is the amount of blood that is leaving your heart each minute. The more blood leaving your heart each minute the more oxygen and energy is getting to muscles
We cant change our max heart rate but we can adapt our heart so it pumps more blood each beat
Borland talking about training zones
Discuss why continuous training can help you lose fat
Energy systems simply explained
Physiological adaptions
Notes, activities and tests on circulatory and respiratory system
Discuss the adaptions the long term adaptions that occur to the circulatory and respiratory system - explain these
This could include,
Respiratory adaptions - Diaphragm and inter-costal muscles strengthen (making ventilation and tidal volume increase)
- increase in alveoli
- increase in capillaries around alveoli
- Lung capacity increases(higher vital Capacity)
Circulatory adaptions - Left ventricle becomes bigger and stronger (means a greater stroke volume and cardiac output
- increase in capillaries in muscles
- Resting heart rate decreases (because stroke volume has increased)
- More red blood cells
Stretching
Stretching
Discuss the importance of stretching if speed or power or flexibility is in your goals
Stretching relates to my fitness goal. Stretching improves........
Discuss the different types of stretching you a have used (Static, Dynamic, PNF) - explain the pros and cons of those stretches
For example....... I used PNF stretching. I did this because........... An example of PNF stretching I do is..............
Use the principles of training in terms of stretching. Progressive overload ect
When I did PNF stretching my muscles adapted. The joints and muscles became more freely movable because............
Borland talking about stretching
Conclusion
Do a really good conclusion. Sum up everything in relation to your goal. Inter-relate principles and methods of training and also the psychology of it. What worked what didnt work. What was important. What was not important. What could be done differently.
Example
In Conclusion the three methods of training I have described interrelate with the principles of progressive overload and specificity. As a result of using these methods and ensuring the principles were applied i was able to achieve my fitness goal. This was also inter-related with sports psychology. Without optimistic self talk and goal setting I would not have had the efficacy to achieve this goal.
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