1. Int 2 / Higher Grade Physical Education
Preparation of the Body
Lesson 2

2. Lesson 2 Content Assessing specific aspects of fitness
Phases of Training
Types of training
Principals of Training
Creating Week 1 & 2 of training programme

3. Testing physical fitness
After naming the specific aspects of physical fitness required for your position it was important to test your level of fitness.
There are two ways of doing this
Within the activity – General Data
Out-with the activity – Specific Data
Within
Activity
Test Fitness
Football
Physical
Fitness
Specific
Position
Aspects of
fitness
Outwith
Activity

4. Testing Out-with the activity
Testing your fitness out-with the activity requires you to undertake a variety of standardised fitness tests.
Standardised fitness tests undertaken
Multi stage fitness test
12 minute Cooper Run
KHS derived Speed Endurance Test
10m-25m-50m Sprint Test
Illinois Agility Test

5. Multi stage fitness test
Test for Cardio Respiratory Endurance (CRE)
Test is a maximal test
This means the test will get progressively harder (faster until you cannot continue)
Each level lasts approximately 1 minute
Each time a ‘bleep’ sounds you must run one 20m shuttle
one foot must cross the line each time
When an athlete does not cross the line before the beep on two consecutive lines, the test is over
Your score can then be recorded and compared to a VO2 max table / national average

6. 12 Minute Cooper Run 25m Test for Cardio Respiratory Endurance
Continuous test, requires you to run continuously at your own pace for 12minutes.
Set out six cones in a hexagon 25m apart.
Record total number of laps and cones completed in 12 minutes.
Standardised test compare your results to national averages to assess your level of fitness.

7. KHS derived Speed Endurance Test
Tests speed endurance.
Two cones placed 10m apart.
Complete 10 shuttles at top speed. Rest for one minute and then repeat the test another two times.
Add the three times together and calculate your average time.

8. 10m-25m-50m
50m
25m
10m
Test for Speed
Standardised test compare your results to national averages to assess your level of fitness
Set out cones 10m – 25m – 50m apart.
Rolling start, so start stop clock when cross start line
To ensure accuracy of results complete each of the above distances three times and calculate your average time for each distance.

9. Illinois Agility Test Tests agility
The Athlete lies face down on the floor behind the start line.
On the timers command the athlete gets to his / her feet and completes the set rout.
Course requires athlete to complete two 10m sprints and a 10m cone slalom.
After full rest the athlete completes the test a further 2 times and an average is calculate.

10. The story so Far General Data Collection TROS Within the game
Right Midfielder
Speed Endurance
Centre Midfielder
Cardio Respiratory Endurance
CRE
Standardised Tests
KHS Derived speed endurance test
Standardised tests
Multi Stage fitness test
12 Minute cooper Run
10, 25, 50 sprint tests

11. 6 Week Individual Training Programme
Week 1 and 2
Monday
Wednesday
Friday
Interim test and Progressive Overload
Week 3 and 4
Monday
Wednesday
Friday
Interim test and Progressive Overload
Week 5 and 6
Monday
Wednesday
Friday Sunday
Retest TROS and Standardised Tests

12. Choosing your position
You must now pick the specific role of:
Central midfielder or Right midfielder
Centre midfield- cardio respiratory endurance – fartlek training
Right midfielder- speed endurance – interval training

13. Creating a six week training programme
There are a number of factors which have to be considered when creating a training programme...
Q. What are they???
Phase of Training
Types of Training
Principals of Training

14. Phases of Training
Training can be done at 3 times of the training year in football.
Preparation period – Pre season
Competition period – During the season
Transition period – Off season
What are the objectives of each phase and what types of training are most appropriate to each phase.

15. Types of training Continuous Training Fartlek Training
Circuit Training
Weight Training
Interval Training
Flexibility Training
HW task 1
Write a short description of both our highlighted training methods.

16. Principals of Training
Specificity
Progressive overload
Frequency
Intensity
Duration
Reversibility

17. Origins of Fartlek Training
The term fartlek is Swedish for-
‘speed play’.
Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér.
It was designed for the downtrodden Swedish cross-country teams that had been thrashed throughout the 1920s by the Finnish team.
He came up with the idea when he began running at different speeds between lamp posts when out for a run. 17

18. Benefits of Fartlek training...
Develops aerobic fitness from continuous running and anaerobic fitness from short sprints.
Fartlek can be progressively overloaded.
Frequency – increases the number of sessions.
Duration – increase the time each run lasts for.
Intensity – take out some walking and jogging and add in more mid-paced running and sprinting. 18

19. Benefits of Fartlek training cont...
Fartlek is easily adaptable to your position in football
Example: a defender may have more walking and jogging with occasional sprints in comparison with a midfielder who would have more jogging and mid-paced running with occasional sprinting and walking. 19

20. Fartlek Training Session week 1 and 2
3 Times per week,
3 x 6 minute, 40 seconds rest
_% - _% of max HR, (10s pulse of _)
Jog
Jog
Sprint
Walk
Walk
Sprint
Walk
Sprint

21. Your Maximum cardio respiratory endurance benefit is when you work at an intensity of.
70-85%

22. Training Zones Heart Rate measured in beats per minute (BPM)
Maximum heart rate = 220- Age
= 204 BPM
65% of 204= 132 BPM
70% of 204= 142
75% of 204= 153
80% of 204= 163
85% of 204= 173
Beats per 10 second= BPM/ 6

23. Fartlek Training Cardio respiratory Training zone 10 second pulse counts
Week 1 and 2
70-75% maximum BPM
BPM
BP 10 sec
24- 25
Week 3 and 4
75- 80% maximum BPM
BPM
25- 26
Week 5 and 6
80- 85% maximum BPM
BPM
26-29

24. Speed Endurance Session Week 1 and 2
3 x 50m @ 0-100% (Gradual build-up) 20 sec rest
8 x 40%, 90%) 15 sec rest
6 x 20m @ 100% sec rest
4 x 40m @ 100% sec rest
5 x 30m @ 0-100% GBU 20m, 10m 100% 15 sec rest
4 x 10m @ 100% sec rest

25. Homework Due: Thursday 2nd September Task 1
Write a short description of interval and fartlek training.
Task 2
From your TROS you will have identified a specific aspect of physical fitness as being a weakness. Describe how you gathered information on your identified weakness.