[Music] hello and welcome to another gcsep video with Mr Matthews exam season is upon us and I thought I would use this as an opportunity to create a video in today's video we'll be covering all things paper one but in concise brief detail to give you the foundation that you need in this year's exam so the first topic we will start with will be the skeletal system and we will progress from there as always don't forget to subscribe to this Channel and hit the notification Bell and if by the end of the video you found it incredibly helpful or enjoyable to watch then please don't forget to click the thumbs up today my good friend Justin joins me so we'll use him as much as we can so beginning with the skeletal system the first phone that you need to be familiar with is the cranium the cranium offers protection to the brain as we move down you have the clavicle which sits where the collarbone is and then you have the ribs and the sternum that sits centrally of these at the top of the arm you have the humerus you have two bones in the lower arm so you've got the radius which is the bone that sits on top and you've got the owner which sits underneath in the wrist you've got carpools in the middle of the hand you've got bones known as metacarpals so think M middle meta carpals they sit Central of the hand and you have phalanges which are the fingertips As you move down you've obviously got the vertebrae in the back you've got the scapula which can also be known as the shoulder blade although make sure you don't use that terminology in your exam and then you have the pelvis you have a femur which is a long bone in the upper leg you have the patella which is the bone in the knee and you have the tibia which is the thicker of the two bones in the lower leg you have the fibula which sits just on the outside you have the talus which is the bone in the ankle you then have the tarsals which sit just below the ankle at the top of the foot this region here and then you have metatarsals which are situated in the middle of your foot and then you have phalanges situated at the very end so these are the toes now there are four different types of bone that you need to be familiar with irregular long short and flat flat bones are very very important because they offer protection to major organs so we've mentioned the cranium we've mentioned the stern and we've mentioned the ribs they provide protection for the brain the heart and the lungs long bones are very very important for gross movements gross movements are large a big forceful movements that are usually carried out when performing a tackle in rugby or when running or jumping short bones are bones found in the hands the wrists the feet the ankles and these are used for small precise movements so usually utilized during a outspray for example and then we have a regular bone so irregular bones can be found in the vertebrae and these are important for structure stability and help protect the spinal cord so we have six functions of the skeletal system these involve movement protection structural shape support mineral storage and blood cell production blood cells are produced in the inner bone marrow which is situated at the end of long bones and here red and white blood cells are produced white blood cells fight infection red blood cells carry oxygen the structural part of synovial joints so you'll be familiar with the term tendons tendons attach muscle to Bone to help reduce movement ligaments attach a bone to bone which gives joints greater stability the synovial membrane also sits within the synovial joint and the synovial membrane produces synovial fluids synovial fluid helps lubricate the joints and this reduces friction between boneheads a bursa is a fluid filled Sac this contains synovial fluid and it just helps ease movement cartilage is soft connected tissue which is situated at the end of Bones and again cartilage helps reduce friction between bone ends The Joint capsule surrounds and encloses a synovial joint and it helps stabilize strengthen and support the joints going back to my good friends we have different types of synovial joints in the body we have hinge joints and ball and socket joints which are the joints you need to be most familiar with you have a ball and socket joint in the shoulder and you have a ball and socket joint in the hip you have a hinge joint in the elbow you have a hinge joint in the knee and you have a hinge joint at the ankle now ball and socket joints allow the greatest range of movement a ball and socket joint you can experience oh if it allows me to you can carry out flexion you can carry out extension which is where you pull the arm back you can carry out abduction you can carry out adduction you can carry out circumduction which is where you draw a large circular motion with your R and that happens at the end of a joint and also rotation which is where you sort of rotate the hand around its axes on top of that going back to hinge joints at hinge joints you can only carry out flexion and extension flexion is where the angle of the joint decreases an extension is where the angle of the joint increases at the ankle there are two types of movement that take place plantar flexion and dorsiflexion plantar flexion think plants grow from the ground so when you carry out plant Affliction you point your toes towards the ground and dorsiflexion is where the toes lift upwards so the toe points upwards towards the knee so you can see the angle of the joint decreases during plantar flexion the angle of the joint increases you obviously also need to be familiar with the muscles of the body so here they are you have in the chest region the pectorals shoulders the deltoids just behind the shoulder you have the rotator cuff at the front of the upper arm you have the bicep at the back of the upper arm you have the tricep you have the pectorals in the chest as I've said the abdominals in the stomach in your hip sort of within your groin region you have your hip flexors your buttocks are known as gluteals the front of your upper leg so your thigh is known as a quadricep the back of your upper leg is known as a hamstring the front of your lower leg is known as the tibialis anterior and the back of the lower leg is known as the gastrocnemius in your back which I forgot to mention these muscles are called the latissimus dorsite so key terminology that you need to be familiar with antagonistic pairs the term Agonist refers to the muscle that contracts it's the prime mover an Agonist contracts and shortens whereas the antagonist relaxes and lengthens so during a bicep curl for example the bicep is The Agonist because it shortens and contracts and is the prime mover it's responsible for moving the lower arm the tricep is the antagonist in this situation because it lengthens and relaxes there are different types of contraction that you need to be familiar with so isotonic contractions I always think tonic water tonic water contains bubbles in tonic water those bubbles move so isotonic contractions involve movement wherever muscles shorten or muscles lengthen so isotonic contractions muscles move now you have two types of isotonic contraction you have concentric which is where the muscle contracts and shortens and you also have an eccentric contraction which is where the muscle elongates lengthens and relaxes you then finally have an isometric contraction so an isometric contraction is where the position is held still it is stationary muscles are under tension but they do not change length so an isometric contraction can be seen during the performance of a headstand a handstand a crucifix in gymnastics and so on just on that as well concentric contractions happen during the upwards phase of a movement and eccentric contractions happen during the downwards phase of a movement so when movement is going towards Earth planes and axes so planes divide the body into two it's the frontal plane it divides the body into front and back if it's the transverse plane it divides the body into an upper and lower half and it is a sagittal plane it divides the body into left and right axes basically in the images that you see in axes is is an arrow always a pole that passes through a particular part of the body and what you have to envisage is that when this pole is spun movement occurs around this so for example you go to your local chicken shop and you you plan to order a uh let's say a lamb Donna Kebab when you walk into the shop you'll see that the Donna Kebab is spinning on a skewer okay so this would be an example of the longitudinal axes because the pole passes through the top of your head straight through the center of your body and it comes out between your legs now obviously if you were to spin around that pole you start to imitate movement seeing in dance in figure skating cheerleading netball if you're performing a pivot turn and so on lever systems we have a first second and third class lever system each lever system is made up of a fulcrum resistance and effort the fulcrum is where you see the fold is where you see the bend okay that's the joints that's the Pivot Point the effort is the muscle that contracts and is responsible for the movement that takes place and the resistance or load is obviously the thing that you are lifting whether that be your body weight whether that be a football whether that be a dumbbell uh for more information about lever systems please feel free to to visit my my video where I go into a lot more detail the pathway of air so when we breathe in we breathe in through our nose and mouth and air passes into the trachea it passes into the bronchi which are our large branches of our tree and from here these branches go into the lungs these branches then divide up into smaller branches called bronchioles which are smaller twigs and at the end of these Twigs we have things called alveoli these are our leaves and these are where or this is where gases exchange takes place gasless exchange it is quite straightforward but it's an area that students often have difficulty explaining and the best way to explain it is that when we breathe in there are high levels of oxygen in these Assets in the alveoli and because there are high levels of oxygen this oxygen has to move from an area of high concentration to an area of low concentration down a concentration gradient so this oxygen moves from the alveoli to the capillary here the oxygen combines with hemoglobin now hemoglobin is the red pigment found in blood and because it combines with this it forms oxyhemoglobin these red blood cells or oxyhemoglobin is then transported around the body delivering oxygen to where it's needed and when this oxygen is used as part of the process of respiration this oxygen is used CO2 is produced as a waste product and it's brought back to the capillaries now because there is a high concentration of CO2 in the capillaries this then diffuses from an area of high concentration capillaries to an area of low concentration in the air sac and as a result this air is then exhaled and removed from the body because we essentially don't want CO2 we want to take in oxygen to deliver it to working muscles so we can cope with the demands of day-to-day life and exercise features of alveoli alveoli are great in number and they're large in size this means that the fusion can happen more efficiently alveoli are also smothered they are covered in capillaries and this means that there is a large blood supply so again this speeds up diffusion capillaries also sit on top of the alveoli which means there's a short diffusion pathway which means oxygen and carbon dioxide can switch places more efficiently and more rapidly the surface area of alveoli and capillaries are one cell big which means gases can also exchange a lot quicker so again the fusion can happen more rapidly lung volumes you might be familiar with the term spirometer so a spirometer is used to measure lung volumes tidal volume refers to the amount of air that we inhale at rest or during normal inhalation in spiritually Reserve volume is the additional amount of air we breathe in above tidal volume expiration Reserve volume is the extra amount of air we exhale forcefully above tidal volume after a forceful breath out the air that remains in the lungs is known as residual volume mechanics of breathing when we breathe in the diaphragm moves down the intercostal muscles contract pushing the ribs up and out this creates a large chest cavity so we can ultimately take more air in when we exhale the diaphragm relaxes and moves upwards the intercostal muscles relax and this makes the lungs fall downwards and inwards which compresses this area here so we have a really really high pressure of air and then for that reason it's forcefully exhaled through the lungs it's a bit like squeezing an empty water bottle when you apply that pressure to the area within the bottle it forces the air out because that area the size of a cavity within the bottle decreases so the air has to forcefully move from an area of high concentration to an area of low arteries have a small Lumen they have thick muscular walls to withstand high pressure and all arteries carry blood away in the heart most arteries carry oxygenated blood excluding the pulmonary artery which transports deoxygenated blood from the heart to the lungs where this blood is then oxygenated veins have a large Lumen and have a thin wall the reason being is that blood is traveling at low pressure they also contain valves again because the blood is traveling at low pressure there is a risk of blood pooling and moving backwards valves prevent this from happening all veins carry blood towards the heart and the majority of veins carry deoxygenated blood excluding the pulmonary vein which carries oxygenated blood from the lungs to the heart capillaries are very very small they have a very small Lumen and they have walls that are one cell thick and this is to support the process of gases exchange as already explained redistribution of blood if you see a question asking about the redistribution of blood you must talk about vasoconstriction and vasotilation vasoconstriction is where the blood vessels become more narrow and this is to reduce the blood flow through them so in an instance where a cyclist is working really really intensely during their event what tends to happen is the body has this amazing ability to reduce blood flow to the arms because the arms are not needed as much during cycling and as a result it redistributes blood towards the legs where it's needed in order to help the cyclists cope with the demands of cycling vasodilation is where the blood vessels wider the internal diameter of the blood vessels widen and this allows more blood and oxygen to flow through them and this allows more blood and oxygen to be transported to working muscles so those muscles can cope with the demands being placed upon them chambers of the heart left atrium left ventricle right atrium and right ventricle remember if you're looking in an examination paper the left hand side of the heart is technically going to be on your right hand side because you are looking at an image that is looking at you so the left hand side of the heart will technically be on your right hand side and the right hand side of the heart will technically be on your left hand side so just bear that in mind the atrium Chambers are obviously situated at the top of the heart and the ventricles is situated towards the lower part of the heart cardiac output refers to the boy in my blood that is ejected from the heart per minute and stroke volume refers to the amount of blood that's ejected from the heart per contraction the equation for cardiac output is cardiac output equals heart rate times stroke volume anticipatory rise refers to the slight increase in heart rate before exercise so our bodies have this amazing ability to anticipate when exercise is likely to happen and for this reason our heart rate as a physical change starts to beat a little bit faster and this prepares muscles because muscles start to receive more blood and more oxygen in preparation for exercise respiration equations that you need to know aerobic exercise happens between 60 to 80 percent of maximal efforts and anaerobic exercise happens between 80 and 90 percent aerobic exercise is typically associated with marathon runners people that run for long periods of time and therefore are not working as hard and anaerobic exercise is normally associated with sprinting events like 100 meters 200 meters where athletes are working at their absolute maximum for a short period of time excess post exercise oxygen consumption now our bodies have this amazing ability to help us recover and what happens after anaerobic activity is that deep breathing is maintained and what this does this helps replenish the oxygen that was used during activity because there's a shortage of oxygen in the body our bodies have this amazing ability to repay this oxygen debt and this happens through the process Epoch and this is where we're taking extra amounts of oxygen after anaerobic activity to repay the that debt so this is basically the process of oxygen being supplied to those muscles to help them recover following strenuous activity recovery methods following exercise cooldowns are very very important these initially enable us to maintain elevated heart rate and breathing rate and we gradually reduce the intensity so we gradually slow these down not only this but it helps prevent injury it removes lactic acid from the body and we might also include some stretching to support the recovery process by improving the flexibility and elasticity of muscles and therefore preventing stiffness and tightness of the activity the way we manipulate our diet is also very very important dependent on the activities we do and how often we do them the more active we are realistically the more carbohydrates we should be consuming because carbohydrates provide the fundamental energy we need to cope the demands that are placed upon us not only that but as you know through exercise we sweat we lose water from the body so it's really important that we we hydrate and we drink consistently to replenish the water that's lost through sweat protein is also very very important post exercise to support the growth repair and recovery of muscle tissue ice baths and massages can also be used post exercise they are very effective recovery methods because they help prevent delayed onset muscle soreness they help reduce fatigue but they also improve blood circulation let's discuss the key components of a warm-up so you should always begin a warm up with a pulse razor the idea being that you were trying to increase your pulse you were trying to increase your heart rate and your breathing rate so you can start to deliver the oxygen and blood that's needed to working muscles and this starts to help improve your temperatures you start to increase your temperature in preparation for exercise following a pulse razor you should stretch now stretching can consist of static and dynamic stretches static stretches are stretches that are held still so stretches in a stationary position and dynamic stretches are stretches that involve movement so for example kicking through opening the gate closing the gate side stepping and so on stretching is very very important because it helps improve the range of movement possible at joint it helps improve flexibility if you're more Supple with your more flexible performance is likely to be better and this is also likely to benefit you in the fact that you are less likely to sustain an injury like a strain or a tear following a stretch it's very important that you carry out a skill practice the idea of a skill practice is to familiarize yourself with the technique that's involved so for example before a football game I might take part in a passing activity just to get my mind engaged but to also get a sense of what the ball feels like so I'm familiar with the technique when I'm passing it and I'm also familiar with the pitch that I'm using to see how it might affect the movement of the ball by doing this when I go into a game I'm more likely to execute skills because I've had an opportunity to adapt to the conditions and familiarize myself with my surroundings the immediate effects of exercise as soon as you start to exercise think about what happens you become hot you become sweaty your skin might become red in color you experience an increase in breathing you experience an increase in heart rate not only that you might start to experience vasodilation which as I've said already is where blood vessels dilate they widen which enables more blood and oxygen to move through them so the blood and oxygen can be delivered to where it's needed I.E working muscles the short-term effects of exercise include EB clock which is excess post exercise oxygen consumption delayed onset muscle soreness fatigue tiredness lightheadedness and nausea these tend to take place up to 24 to 36 hours after exercise long-term effects of exercise include hypertrophy you can experience hypertrophy of the heart which is where the heart increases in size and becomes stronger and more powerful you can experience hypertrophy in all muscles around the body as well so muscles become stronger and more powerful going back to the heart as a result of cardiac hypertrophy you might also experience bradycardia which is where heart rate or resting heart rate lowers so ultimately because the heart is stronger it's more powerful it's more efficient at doing its job it doesn't have to work as hard to eject blood around the body you might also experience a change in body shape you might also see improvements in muscular endurance cardiovascular endurance speed and so on key definitions of Fitness components so agility is the ability to change direction quickly without losing time or balance agility is absolutely integral for many many sports performers especially football players basketball players netball players and so on when changing direction in possession or when changing direction out of possession to evade opponents agility is very very important balance refers to a performer being able to maintain their Center of mass over their base of support so this is very important again for a number of sports performers particularly gymnasts when they're performing their routines because they're charged on how aesthetic their performances are so balance needs to be maintained throughout if they don't maintain their balance and they stumble and they fall that will have an impact on their scores cardiovascular endurance refers to the ability of the heart and lungs to supply oxygen to working muscles for a sustained period of time cardiovascular endurance is very important for a marathon runner because they run long distances and they therefore need lots of oxygen and lots of blood to be supplied to working muscles in the legs when running long long distances coordination coordination is the ability to use two or more body parts to get us smoothly and efficiently this is very important for tennis players squash players badminton players because not only do they have to move into a position to perform a skill they have to manipulate their hand they have to manipulate their racket into a position to then return the shot whilst keeping their eyes on a moving object flexibility refers to the range of movement possible at a joint again this is fundamental to many sports performers because not only does flexibility improve the range of movement at a joint but it reduces the chance of injury but I'm going to have to go over gymnast for this one because gymnasts as I'm sure you are aware have to perform some really really impressive actions like the splits you can't perform the splits without good levels of flexibility and flexibility is important in these moments because by demonstrating that they can perform these positions they look more aesthetic so therefore judges are going to give the gymnast better better scores if you're performing the splits and your legs have bent throughout the process that is going to have a massive impact on the score that's given to you by a judge so flexibility in gymnastics is very important in order to execute skills master of endurance is the ability of muscles to repeatedly contract over a period of time without experiencing fatigue muscular endurance is really important for rowers because rowers are continuously having to use their legs their arms and their backs when rowing over a set distance and because of the repetition muscles need to be able to endure the resistance that's provided by the water when they are moving the oars so muscular endurance is really important for a rower in order to avoid fatigue during their event if they start to experience fatigue very early on into their event they're likely to slow down which will hinder their final placing in their competition power explosive strength slash anaerobic power is defined as strength time speed and this is fundamental for many many events whether it be sprinting out of the blocks to accelerate as quickly as you can whether it be jumping as high as you can in football as a goalkeeper to catch the ball whether it be explosively jumping off the takeoff board in a long jump event to jump as far as you can okay power is very very important it can also be you know integral in netball when passing the ball over longer distances reaction time is the time taken to respond to a stimulus reaction time is integral in sports like tennis where someone is serving the ball to you at 100 miles per hour you need to be able to react quickly to the stimulus which is a tennis ball in order to move manipulate your body into the correct position to then return the shot it's also absolutely vital in 100 meter sprint and 200 meter sprint when you are responding to the sound of the gun if your reaction time is slow you are likely to have a delayed start which puts you at a disadvantage in your event speed is the time taken for a performer to cover a set distance speed equals distance divided by time it just refers to how quickly you cover a distance speed is absolutely fundamental for many sports again but of course it's really really important for 100 meter Sprints you are not going to win 100 meter sprint if you are not fast so speed is absolutely vital for this event there are four types of strength maximal being the first and this is the largest force exerted in a single or contraction so this can be seen in boxing when trying to punch someone as hard as you can to knock them out and it can also be seen in weightlifting when trying to live the heaviest weight possible in order to win a competition we then have Dynamic strength Dynamic strength refers to repeated muscular movements and this can be seen in rowing this can be seen in cycling there's that that similarity to muscular endurance and the fact that muscles are having to repeatedly contract in order to carry out and execute a movement explosive strength It's a combination of speed and strength absolutely fundamental when a person is carrying out a rugby tackle because you're traveling at speed the opponent's traveling at speed but you're also trying to use your your uh strength and power to stop them in their tracks so you can pull them to the ground and then finally we have static strength so this is being able to use strength in a static stationary position in order to overcome a resistance and this can be seen in a scrum in rugby Fitness testing why do we carry out fitness tests well we carry out fitness tests to identify our strengths and weaknesses recognizing our Baseline level of Fitness so if I did a fitness test for the first time today I can establish how good I am at a particular test not only that but it enables us to reflect and it informs our training needs going forwards so I can tailor my training program to my needs and over a period of time I can track and monitor my performance to see if I'm improving in doing this it enables us to gauge the success of our training program and it enables us to set goals and it helps keep us motivated the issue with Fitness testing is that the fitness test We Carry Out are not sport specific which is not helpful really because it won't give us enough reading of how we might perform in a sport if the test that we carry out is not sport specific the other issue is a lot of Fitness tests don't replicate the movements or the activities or the actions that we might actually carry out in our chosen Sports they don't have competitive conditions although you can compete against peers they don't replicate the competitive situation you might see in competitive gameplay many tests have questionable uh reliability and validity tests will be carried out by different students across the world now if procedures are not followed by each and every person that is going to have a massive impact on the result so for example when I've carried out fitness tests in the past I've used concrete I've used an AstroTurf I've used a Sports Hall that all has an impact on the outcome so if we were to compare results against students elsewhere in the UK that wouldn't necessarily be the fairest thing to do because it's quite possible that those Fitness tests didn't imitate the procedures that I carried out on the day also with Fitness tests it's very important that you measure distances correctly can we be sure that every single teacher or child has measured every single space that's been used for a fitness test accurately absolutely not so that has an impact on the accuracy and the validity so that's a massive problem the sit and reach test is a test used to measure flexibility the Illinois Agility Test is the test used to measure agility the hand grip test is a test that measures strength the multi-stage fitness test is a test that measures cardiovascular endurance the store balance test you guessed it is a test that measures balance the Anderson ball catch test is a test that measures coordination and the sit-up bleed test is a test used to measure muscular endurance in the abdominals the vertical jump test is a test used to measure power and the ruler drop test is a test used to measure reaction time the one rep maximal test is a test used to measure strength and the 30 meter sprint test is a test used to measure speed data collection there are two ways of collecting data through quantitative data and qualitative quantitative involves the use of numbers and statistics and qualitative is all about opinion so descriptions and details about things that have happened during a sports performance principles of training specificity specificity is all about carrying out training that is suited to the needs of the individual so as a football player I wouldn't spend all of my time using a rowing machine yes a rowing machine can be useful to develop cardiovascular endurance and muscular endurance but it doesn't really replicate what I do in a game of football so I would be better off using a treadmill for example and doing football specialist activities so when creating a training program it's very important that you take into account this principle of training because training needs to be suited to to your needs it's okay to your training to what it is that you need to do in your sport Progressive overload as the term suggests you gradually progress by overloading your muscles in order to improve strength so the idea being that if you go to the gym for the first time you might bicep curl a two kilogram dumbbell after a couple of weeks you might increase that to a free kilogram dumbbell now the reason why Progressive overload is so important is one it keeps you safe and it means that you're more likely to get used to a movement and perform it with safe and effective technique but also over a period of time when you start to make those slight adjustments those slight increases in weight you will gradually become stronger and you can therefore start to build up your program when we talk about Progressive overload we can also take into account fitt frequency intensity Time and Time frequency refers to how often intensity refers to how hard time how long until the type of training that you do reversibility please just think of this as a vehicle reversing what happens when a vehicle reverses it goes backwards this happens when you are injured this happens when you stop training so if you are injured or you stop training you start to reverse you start to go backwards there is a decline in your Fitness because you have stopped tedium refers to being bored if you do the same session day in day out you will reach a stage where you are bored okay and this leaves you feeling unmotivated and you will stop making progress and that's why it's really important we change the type of training that we do to keep us motivated and to ensure that we keep moving forwards and make progress types of training circuit training circuit training is where a person carries out a series of exercises back to back and they can also Factor breaks in to this workout the great thing about circuit training is it's very cheap it can easily be carried out at home and you can Target multiple body parts the issues though is you might need adequate space depending on what you're doing you might need specialist equipment depending on what you're doing but also it can be very difficult to begin with to gauge your work to rest ratio that obviously comes with time and that comes with experience continuous training as the term suggests is training without intervals so it's a type of training that you are likely to carry out for a minimum of 20 minutes without rest very beneficial for athletes that are likely to do endurance events so again a marathon runner marathon runners run for a long period of time so continuous training can be very very useful the great thing about continuous training is it's very easy to do it doesn't involve any costs it develops aerobic endurance the issue though is that running for long periods of time can be incredibly boring it can be tedious and I know that from personal experience the other issue is that it can cause injury because it happens over a long period of time so that could push you to the limit which could result in injury and it can be time consuming alongside continuous training it's really important you calculate your training zones so for continuous training you should be working between 60 to 80 and the way that you work this out is you do 220 minus your age that gives you an answer you know in times that answer by 0.6 and 0.8 that will give you two numbers and the idea being is that when you perform if you were using a heart rate monitor you would be able to track your heartbeat and you want it to fall between both of those numbers that will give you every opportunity of developing your aerobic endurance interval training as the term suggests is training that incorporates short breaks so there are periods of work rest work rest work rest file like training the word folic comes from Sweden which means Speed play there are no breaks or intervals during fight like training so the person runs for a period of time but the intensity changes so they might run job walk the other exciting thing about phylic training as it can involve running on different terrains so you can run up sand dunes run down them run up Mountains run in Shallow Waters in order to make it more challenging so the idea is that you play with the intensity throughout interval training and filing training are quite similar but as we've said interval training involves rest periods now they have advantages and disadvantages that they share they both burn fat and calories very quickly because the intensity constantly changes which is very good for burning calories uh they're both easy to complete very very quickly and they both develop aerobic and anaerobic systems so parts of a workout where intensity is low that will be developing your aerobic capacity but then when you are working at very very high intensity that will develop your anaerobic capacity the other good thing about interval and finally training is it can easily be changed to suit the needs of a performer so it's adaptable it's flexible in its approached disadvantages now doing interval and fightly training they can be very very high intensity so it can definitely lead to injury you also need lots and lots of motivation to carry them out because they can be very very hard work and they can lead to dizziness and nausea again because of the changes in intensity plyometric training is a training type used to improve power strength times speed and it usually involves skipping bounding hopping jumping the idea being that you're trying to improve your power to support your sports performance so it'd be very beneficial for a basketball player very beneficial for a football player very beneficial for a sprinter the issue with plyometric training is because of its nature so hopping jumping bounding there is lots and lots of pressure placed upon the person's muscles and Joints so can be very intense static training just refers to stretching in a sense so holding a position for a period of time to help improve the range of movement at a joints this is very important for sports like gymnastics weight training is a very popular way of training in this day and age lots of people use it to develop strength power and and muscular endurance it involves the use of dumbbells free weights resistance bands and so on now you can actually manipulate the way that you train dependent on your goal now long distance Runners don't necessarily need to be really strong and really powerful so muscular endurance is really really important for them so the idea being is that when they're in the gym and they perform their exercises they are very likely to perform 12 to 15 reps so the load that they lift is low but the Reps that they perform are high so they're building and developing their endurance now a power lifter or a short distance Runner they want to develop their strength and power because it's very very important when sprinting short distances especially when explosively leaving the block and for that reason they're likely to use high weight and perform low rep ranges from four to eight now the advantages and disadvantages for weight training and so a good thing about weight training is it can easily be adapted for different aims so as I've said if you want to develop your endurance you can live lighter but perform record perform more repetitions if you want to develop strength you can obviously lift more weight and perform less repetitions weight training is beneficial for All Sports some sports more so but it can be used in a range of ways to accommodate different sports which is really good weight training is very simple to carry out and it's great for strength gains muscle endurance gains and power gains the issue with weight training is that heavy weights can result in injury it can increase blood pressure and it can be very difficult to calculate a person's one rep max high altitude training now altitude training can be hugely beneficial for athletes that are attempting to develop their cardiovascular endurance so very important for a marathon runner now what happens is these are things go to a particular part of the world where they are above sea level by approximately above 2 000 meters when athletes train at altitude there is less oxygen in the air and this makes their training more difficult because less oxygen is being transported to working muscles and because of this challenge the body has this amazing ability to produce more red blood cells and what do red blood cells do they carry oxygen when these athletes return to sea level there's more oxygen in the atmosphere that means more oxygen can be transported to working muscles so American runner for example is less likely to experience fatigue because their red blood cell count has increased which means there is more oxygen being transported around the body for a longer period of time so they can run faster which is going to give them every opportunity of winning the disadvantages of altitude training includes altitude training can be difficult to complete because it can be very very challenging and it can result in sickness not only that but if you're finding it difficult to actually carry it out you are likely to then experience a decline in Fitness and not only that but actually the benefits of altitude training when returning to sea level can be lost quite quickly our final topic training Seasons every season starts with pre-season pre-season season is all about developing general fitness and aerobic fitness so athletes will usually carry out long runs in order to do this and they might carry out some training that is tied in with specific needs that are associated with their sport competition Peak playing season at this point athletes should be at their peak level of Fitness so the idea here is not to improve Fitness but to just maintain it they start to focus on things that are more sport specific for example passing heading shooting tackling dribbling and so on we then have the postseason transition and the idea here is that the athlete rests they recover they still do a bit of exercise to maintain a baseline level of Fitness but they don't want it to drop significantly so they don't stop entirely but the priority is to rest recover and recuperate for the upcoming season and yes well done you've made it to the end thank you for sticking around and as outlined at the start today was a brief look through all of the topics associated with paper one I wish you every success in this year's exam if you have any questions please feel free to reach out if you found today's video helpful don't forget to hit the thumbs up subscribe and hit the notification Bell bye