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

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

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

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

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.

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.

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.

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.

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

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

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

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

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.

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.

Principals of Training Specificity Progressive overload Frequency Intensity Duration Reversibility

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

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

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

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

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

Training Zones Heart Rate measured in beats per minute (BPM) Maximum heart rate = 220- Age 220- 16= 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

Fartlek Training Cardio respiratory Training zone 10 second pulse counts Week 1 and 2 70-75% maximum BPM 142- 153 BPM BP 10 sec 24- 25 Week 3 and 4 75- 80% maximum BPM 153- 163 BPM 25- 26 Week 5 and 6 80- 85% maximum BPM 163- 173 BPM 26-29

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

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.