Higher PE Preparation of the Body Lesson 9 Tuesday 14 th September
Intro Activity: Improving Cardio-Respiratory Endurance Given the information we have covered on principles of training, and what you already know on programmes of work, complete the 6 week programme of work to improve cardio-respiratory endurance on page 23 of your course notes. Time – 10 mins
Learning Outcomes By the end of this lesson you should all know: 1.Why it is important to monitor training 2. How we monitor training 3. How to make changes or adaptations to training if necessary
Programme of Work Session 1Session 2Session 3Session 4 Wks 1 & 2 Warm Up 20 minutes continuous running at 70-80% heart rate maximum Small sided game Cool down Warm Up 20 minute fartlek session Small sided game Cool down Repeat session 1 Rest Wks 3 & 4 Warm Up 25 minute fartlek session Small sided game Cool down Warm Up 25 minutes continuous running at % heart rate maximum Small sided game Cool down Repeat session 1 Rest Wks 5 & 6 Warm Up 30 minutes continuous running at % heart rate maximum Small sided game Cool down Warm Up 30 minute fartlek session Small sided game Cool down Repeat session 1 Repeat session 2
Monitoring Training It is vital that I monitor training during a programme of work to: Check that I am working at the correct level Check that I am progressing training over time Ensure that I am correctly following the programme Get indications that the programme is too challenging (possibly leading to overtraining) Get indications that the programme is not challenging enough (no improvements to fitness would be made)
Monitoring Training I can monitor training in a number of ways: Training diary Re-test Self assessment Peer assessment Teacher/coach feedback Take notes on each of these methods
Training Diary DateWhat I didHow I felt
Task For the next 2 training diary inserts, explain what you would advise this football player to do. Time - 10 mins
Training Diary DateWhat I didHow I felt 3/9/10 Warm Up 25 minute fartlek session Small sided game Cool down I found the training session really hard today. I had found 20 mins of Fartlek hard but the extra 5 mins really pushed me too much. My legs were tired and my knee was quite sore.
Training Diary DateWhat I didHow I felt 6/9/10 Warm Up 30 minutes continuous running at % heart rate maximum 2v2 game with wall players Small sided game Cool down I found this session fine. I felt comfortable throughout and felt I could have gone much further. I was full of energy after the session.
Task 2 Complete workbox 10 based on your training from Thursday and Monday Time – 10 mins
Homework Wikispaces – make sure you have requested onto: Higher-PE
Learning Outcomes By the end of this lesson you should all know: 1.Why it is important to monitor training 2. How we monitor training 3. How to make changes or adaptations to training if necessary