Higher/Int 2 Preparation of the Body Monday 5 th March 2013

Aspects of Fitness Physical Fitness – S peed - S trength - S tamina - S uppleness Skill Related Fitness – C oordination - R eaction Time - A gility - B alance

Mental Fitness – A rousal - R ehearsal (mental) - M anaging Emotions

Physical Fitness Speed – the ability of the whole body or part of the body to move quickly. In football – it may be the whole body to get to the ball before it goes out of play or the speed of the lower leg to swing through to contact the ball.

Strength - the ability of a muscle to make one maximum effort. (explosive) - the ability of a muscle or group of muscles to keep making maximum effort (dynamic) - the ability of a muscle or group of muscles to hold a position (static) Explosive – jump for a header Dynamic – moving hold off a defender Static -

Stamina/Endurance Cardio – respiratory endurance - the ability of the heart and lungs to supply oxygen to the working muscles so that they can maintain a high workload over a long period of time. Muscular endurance – - the ability of a muscle or group of muscles to make repeated movements over a long period of time.

In football Cardio – Respiratory Endurance The ability to sustain a high level of work over a long period of time. Eg. I was a central midfield player for my football team and as part of my attacking responsibility I had to make runs up to the 18 yd box to support my strikers. When my team lost possession I had to put pressure on the midfield players in the opposition to try to hold up their attack and pressurise them into an error. I had these responsibilities for the whole 90mins.

Suppleness/Flexibility - the range of movement at a joint. In football the more flexible the hip joint then the longer/faster swing allowing the pass to be accurate and powerful.

Mental fitness Arousal. Before any performance the mind of the performer must be ready. Not too excited or too complacent but at the optimum level of readiness. Must prepare in the same way, get up at the same time, eat the same, travel and have time to prepare. Use the same warm up that prepares the mind for performance

Rehearsal - mental Before playing the mind must have positive thoughts about what is going to happen. If you think of the ball coming to you and you missing the shot then it will probably happen that way. If you think of the ball coming to you and your first touch is accurate then you see yourself placing the ball in the corner there is more chance of that happening.

Managing Emotions When playing you must not allow outside factors to affect your play – crowd noise, referee's decisions, other players unsporting behaviour. You must keep focused on your own performance.

Training zones how hard I have to work to benefit my fitness levels To calculate my training zone I take my pulse. My training zone for CRE is 220bpm – my age (16) = % - 80% = 143bpm – 165bpm I need to keep my heart in this zone for 20mins to get maximum benefit

Monday 11 th March 2013 Home work – self mark 10 mins New work – Skill Related Fitness - Methods of training Homework.

Skill Related Fitness Coordination The ability of different parts of the body to work together to make fluent effective movement. Hand/eye – to catch, throw Foot/eye – to kick, jump Whole body - to roll

Reaction Time The ability of the body to detect a stimulus and act on it. See the ball coming and move to control it. Hear the shout and pass to it Feel the runner on your shoulder and move away

Agility The ability of the body to change direction with speed and control. (combination of speed and flexibility) In football – need to turn and sprint after the attacker who has passed you. In football - need to turn quickly to loose your marker and create space

Balance The ability to remain still or in motion but keeping equilibrium. Running/walking Balance allows you to generate power and accuracy.

Monday 18 th March 2013 Go over homework New work – Methods of training - Principles of training

Methods of Training Aspect of Physical Fitness Method of Training Cardio – Respiratory Endurance Fartlek Continuous running/swimming/cycling Muscular EnduranceCircuits Speed Interval Resistance training Suppleness Yoga Stretching AgilityAgility Drills/ladders Explosive Strength Plyometric Static StrengthWeights

Methods of training CRE – fartlek – varied paced running mimicking what happens in a game. Continuous running, swimming, cycling keep your heart rate in training zone for 20mins for max benefit. Circuits can train for any aspect depending on how you set it up. Mostly used for muscular endurance.

Principles of Training Things you have to get maximum benefit of your training programme S – specificity P – progression O – overload R - reversibility T – time phased/tedium

Specificity Need to make sure that the training you do in specific to the needs of the sport/activity you are training for. In Football you need different aspects of physical and skill related fitness to allow you to play in different positions. 1. What are the aspects of fitness you need to perform your role? 2. What methods will you use to specifically train for your role?

Progression Using your training programme to keep making long term improvements in your fitness levels. You set your goal and then work towards that in steps. Off season – maintaining, Pre –season- hard physical training, During the season – skills. 1. How does your training programme take into consideration the goal you are training for?

Overload Making your programme harder so that when your body adapts to the level you are at and it becomes easier you keep making the body work harder. Duration – how long each training session is Frequency – how often per week you train Intensity – how hard you work in each session. 1. How did you make your training harder once your body adapted to the initial training levels?

Reversibility What happens when you stop training and have to rest. You lose fitness levels at different rates. 1. Have you missed any training sessions? 2. Did you feel it hindered your levels of fitness to the session?

Tedium/time phased If your training goes on with no target to meet then you get bored and demotivated? You need to set targets and met them by retesting or competing in competition. 1. What was your target? 2. How did you set the target? 3. Did you reach your target?