1. Football – Preparation of the Body HIGHER/INT 2 PHYSICAL EDUCATION

2. TODAY’S LESSON By the end of today you must be able to give examples of: Aspects of fitness (skill related, mental and physical) Give examples of fitness requirements for the various player positions in football Think about and state what fitness tests you have completed so far, what aspect of fitness they tested and how your score compared to national figures.

3. In the Preparation of the Body block we look at improving our performance in football through improved fitness. We will study the various aspects of fitness and create long and short-term fitness goals in order to achieve peak performance in football. To establish a starting point for the creation of fitness training programmes we will use standard fitness tests and performance specific tests to identify our current level of performance. A training programme will then be carried out to improve weakness and maintain strengths, to improve our overall performance. We will look at different methods of training, mid testing and end testing and their importance. We will apply the principles of training to ensure our training is progressive. We will be collecting initial and focused data throughout this area in order to ensure our targets are being met. Furthermore, we will use a training log to monitor improvement and to evaluate, with a view to identifying future needs.

4. ASPECTS OF FITNESS MentalSkill Related Fitness FITNESS Physical

5. FITNESS PHYSICALMENTALSKILL RELATED Speed Strength Muscular Endurance Cardio Respiratory - Endurance (CRE) Power Flexibility Determination Motivation Level of Arousal Concentration Managing Emotions Agility Balance Co-ordination Reaction Time Movement Anticipation Timing

6. Aspect of Physical Fitness DefinitionFitness Test SpeedThe Ability of the whole body or part of the body to move fast 50m Sprint StrengthThis is the maximal force that a muscle can exert as it contracts Grip Strength Muscular EnduranceThis is the ability of a muscle or group of muscles to maintain repeated contractions over long periods of exercise 30 second sit up test Harvard step test Cardio Respiratory Endurance This is the body’s ability to keep working for long periods of time 12 minute cooper run Bleep Test PowerThis is the combination of strength and speed Standing broad jump Standing Vertical Jump FlexibilityFlexibility is the range of movement at a joint Sit and Reach Test Trunk extension

7. Aspect of Skill Related Fitness DefinitionTest AgilityThe ability to move the body quickly and precisely Illinois Agility Test Co-ordinationThe ability to control movements smoothly and fluently Alternative Hand Wall Test BalanceThe ability to retain the centre of gravity over your base of support Stork Test Reaction TimeThe time taken between the recognition of a signal and the start of a movement Ruler Drop Test TimingThis is the ability to judge when to and apply an action at the right moment. Movement Anticipation This is the ability to read a situation and effectively select the correct response.

8. Aspect of Mental FitnessDefinition Level of ArousalThis is the level of your excitement, anticipation, stress, aggression, apprehension and nervousness. It refers to the state of mental preparedness for participation in the activity. DeterminationApplying 100% to the task at hand. Highly motivated to succeed. MotivationThis is your will, your desire and your drive to succeed and achieve your goals ConcentrationThis refers to your ability to remain fully focused on a task. Managing EmotionsThis is the ability to control our stress and lower our levels of anxiety when under pressure.

9. What aspects of fitness can you identify here in these video clips? http://youtu.be/3nbjhpcZ9_g http://youtu.be/6jST3qPlo_0 http://youtu.be/ajNC3W-Dlqk

10. TASK 1 Jotters closed! On a fresh bit of paper draw the 3 headings and place the various aspect of fitness under the relevant heading PhysicalMentalSkill Related

11. TASK 2 Choose one position in football either: Goalkeeper, Defender, Midfielder or Striker and explain what aspects of fitness you think are necessary to play these positions effectively. Use two aspects from physical, mental and skill related fitness and give in game examples to justify why they are necessary for the position you have selected. Write as many reasons/examples as you can. Team up with a partner and discuss this, you will have 10 minutes to complete the task. You can use your jotters for help.

12. Example for Badminton Skill Related – Reaction Time It is important when attempting to return a shot played from an opponent, especially the more attacking shots e.g Smash. If an opponent plays a shot to try and catch you off guard, the quicker you react to the shot the more likely you will be able to return it effectively. Physical – Muscular Endurance Badminton requires repeated contractions of arm muscles, shoulder muscles and leg muscles. Therefore muscular endurance is vital to delay the onset of fatigue which prevents our muscles from working to full capacity thus affecting our ability to play and execute shots successfully. Mental – Motivation It is important that you are motivated to do your best if not you will you will lack the desire to try hard and give up to easily when the going gets tough.

13. TASK 3 – HOMEWORK FOR 2/12/11 Describe what fitness tests have you conducted so far What aspects of fitness were you testing? How did your tests compare to national averages? Can you identify and explain any strengths or weaknesses from your results? How might this affect your performance?