Intermediate 1 Preparation of the Body Describing how you assessed your performance Considerations when creating a training programme Methods of Training

Describing How You Assessed Your Performance

Using the keywords below answer the following question in your jotter Keywords Time related movement observation schedule Similar ability maximal test standardised test broke my performance down video recorded continuously running laps of 150m course 12 minute cooper run competitive game national averages multi-stage fitness test partner records laps and cones levels get progressively faster 2 cones 20m apart Describe the steps you took to gather information on your performance.

Q. Describe the steps you took to gather information on your performance. Structure of Answer Gather general information by assessing within the game. Assess within the game = Time Related Movement Observation Schedule Identify Weakness = Cardio Respiratory Endurance Gather specific/focussed data by completing standardised tests. Standardised tests = 12 minute cooper run and multi-stage fitness test.

Time Related Movement Observation Schedule To gather general information I assessed my fitness within the game of football. I was video recorded playing midfield during a competitive game against a team of similar ability. After playing I used the video to complete a time related movement observation schedule, which broke my performance down into five minute intervals. In these five minute intervals I recorded how many times I walked, jogged, mid pace ran and sprinted.

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.

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 national averages

Considerations when creating a training programme

After identifying and testing the specific aspects of fitness relevant to your position you can set about developing your identified weakness. Test Fitness Specific Position Aspects of fitness Within Activity Outwith Develop Fitness

Phases of Training Before selecting a method of training and creating a training programme it is important to consider what PHASE of TRAINING you are working in. There are THREE PHASES of training.

PREPARATION PHASE = PRE SEASON Phase of Training PREPARATION PHASE = PRE SEASON Our training programmes will take place during the preparation phase. In other words our training programme is an example of a pre-season training programme. 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. The fitness work during this phase should be SPECIFIC to the nature of your activity and YOUR ROLE within the activity.

Physical Fitness Training Methods After identifying the specific aspect of fitness you are going to develop and deciding which phase of the season you are going to be training in you need to select the appropriate method of physical fitness training. Phase of Training Develop Fitness Preparation Phase Method of

Physical Fitness Training Methods There are FIVE methods of physical fitness training.

Considerations when creating a training programme

What is Interval Training Interval training involves working for a period of time / resting then working again. Any form of exercise that allows a work/rest ratio to be easily calculated can be used. During week 1 of your training programme you had to run for a certain time at a specific intensity then rest before completing another two runs. Programme of Work 3 Groups, groups created from 12 minute cooper test results Group 1 = 9-12 laps Group 2 = 13-15 laps Group 3 = 16-30 laps Group 1: 3 x 5min 50s rest @ 65%-70% (22-24 beats 10s) Group 2: 3 x 5½min 50s rest @ 65%-70% (22-24 beats 10s) Group 3: 3 x 6min 50s rest @ 65%-70% (22-24 beats 10s)

Benefits of Interval training... Allows you to easily focus on a specific aspect of fitness. Allows you to work at a higher intensity with limited fatigue occurring. For example you would not be able to complete the following programme of work at a high intensity. 18 minute run @ 65%-70% (22-24 beats 10s) But you could complete 3 x 6min 50s rest @ 65%-70% (22-24 beats 10s) i.e. 6 min run – 50s rest – 6 min run – 50s rest – 6min run 16

Benefits of Interval training... Interval training is easily adaptable to your position in football. Interval training can be progressively overloaded by. Increasing the number of sessions (Frequency). Increasing the number of runs (Duration). Exercising harder by working harder/increasing 10s pulse count or decreasing the rest intervals (Intensity).

What is Fartlek Training Fartlek training involves continuously running for a period of time. Continuously run with short sprint bursts followed by a slower recovery and then more continuous paced running. Sprint Jog Jog Walk Walk Start Sprint Jog Jog

Benefits of Fartlek training... Develops aerobic fitness by continuous running. Can be linked to CRE training zone requirements. Develops anaerobic fitness by short sprints. Fartlek training is easily adaptable to your position in football Fartlek training can be progressively overloaded by. – Increasing the number of sessions (Frequency). Increasing the time each run lasts for (Duration). - Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity) 19

Why use these methods? Training during the PREPARATION phase. Both FARTLEK and INTERVAL training allow us to easily focus on a specific aspect of fitness. We can easily increase the intensity of our training programme as the start of the season approaches. Can ensure that our work is specific to the nature of football and our role within the game.

Homework Due: Thursday 19th College pupils must submit homework before going to college Questions Describe the methods you used to collect data on your performance. Why were each of the methods you used considered appropriate. Describe the main differences between the 12 minute cooper run and the multi stage fitness test. Create a poster explaining how to carry out either the 12 minute cooper test or multi-stage fitness test. What two factors do you need to consider when creating a training programme. Name and describe two methods of training you could use to develop cardio-respiratory endurance.