Preparation of the Body Lesson 3 Int 2 / Higher Grade Physical Education

Lesson 3 Content Homework feedback Creating a six week training programme Phases of Training Principals of Training Types of training Monitoring training programme Homework Redo homework due in on Wednesday 7th New homework will be issued on Wednesday to be submitted on Friday

Homework feedback Homework codes used in PE Excellent of the standard expected Satisfactory, some key content / information missing Unsatisfactory, not of the level required - REDO

Homework feedback Generally. But a high number of very disappointing after the positive start last week.. Some improvements required Use clear paragraphs. Using paragraphs will help you ensure you access all the marks available. Commonly missed out content Question 1: No explanation of your role and description of what you have to do to fulfil the role effectively. Very few performance related examples given when explaining why an aspect of fitness is required. Question 2 No description of the actual standardised tests used.

Homework Task 2(a) Due - Wednesday 31 st Aug Describe in detail the fitness requirements required to effectively perform your role. (4) Structure of Answer 1. Name your position – Describe the responsibilities of this position /role 2. Name and explain the 2 aspects of physical fitness required. Give performance related examples to help explain why each aspect is required. 3. Name and explain the aspect of skill related fitness required. Give a performance related example to help explain why the aspect is required. 4. Name and explain the aspect of mental fitness required. Give a performance related example to help explain why the aspect is required.

Homework Task 2(b) Due - Wednesday 31 st Aug Describe in detail how you gathered specific data on your level of performance. (4) Key word / phrase bank Accurate and valid dataStandardised tests Permanent RecordNational Averages Retest at later date

6 Week Individual Training Programme Week 5 and 6 Monday WednesdayFriday Week 3 and 4 MondayWednesdayFriday Week 1 and 2 MondayWednesdayFriday Interim test and Progressive Overload Retest TROS and Standardised Tests Sunday

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??? (mentioned during lesson content slide) Phase of Training Principals of Training Types of Training

Phases of Training Training can be done at 3 times of the training year in football. 1. Preparation period – Pre season 2. Competition period – During the season 3. Transition period – Off season Question What are the objectives of each phase?

Aim of preparation phase During the preparation phase general fitness work is followed by specific fitness work. As you progress through your programme of work there should be an increase in the intensity of your physical fitness work as the start of the new season approaches. As start of season approaches, training should become more game like. The fitness work during this phase should be specific to the nature of your activity and your role within the activity.

Types of training Continuous Training Fartlek Training Circuit Training Weight Training Interval Training Flexibility Training

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.

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. 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.

Your Maximum cardio respiratory endurance benefit is when you work at an intensity of %

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= % of 204= % of 204= % of 204= 173 Beats per 10 second= BPM/ 6

Interval Training Interval training involves working for a period of time/ completing a set amount of work – resting - then working again. Any form of exercise that allows a work to rest ratio to be easily calculated can be used.

Benefits of Interval training... Allows you to easily focus on a specific aspect of fitness in my case Speed Endurance Allows you to work at a higher intensity with limited fatigue occurring Could easily be adapted to my position. By running at varying intensities and walking during my rest could ensure my work was game like. Interval training can be progressively overloaded by. Increasing the number of sessions in a week (Frequency) Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity). Increasing the number of repetitions/number of runs (Duration)

Homework Task Due Friday 9 th September Fartlek Training Interval Training Question: Write a short description of both highlighted training methods. Structure of Answer Describe what interval/fartlek training is Describe how you used interval/fartlek training – give examples from your programme of work Explain the benefits of interval/fartlek training - i.e. why did you use it.

Principals of Training Specificity Progressive overload Frequency Intensity Duration Reversibility

Applying Progressive Overload Interval training can be progressively overloaded by. Increasing the number of sessions in a week (Frequency) Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity). Increasing the number of repetitions/number of runs (Duration) Fartlek training can be progressively overloaded by. Increasing the number of sessions (Frequency). Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity) Exercising harder by working at a higher % of max heart rate (Intensity) Increasing the time each run lasts for (Duration).

Homework Task Due Friday 9 th September Fartlek Training Interval Training Question: Write a short description of both highlighted training methods. Structure of Answer Describe what interval/fartlek training is Describe how you used interval/fartlek training – give examples from your programme of work Explain the benefits of interval/fartlek training - i.e. why did you use it.