Preparation of the Body Revision

Mind Mapping You have been issued with an A3 piece of paper. Please create a mind map of the appropriate information as detailed throughout this presentation.

Phases of Training Training can be done at 3 times of the training year. What are the three phases? –Preparation period – Pre season –Competition period – During the season –Transition period – Off season

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.

Types & Aspects of Fitness

Types of Fitness Q.How many types of fitness are there and what are they? 3 Types of Fitness PhysicalSkill-relatedMental

Physical Fitness Q.What are the different aspects of physical fitness?

PhysicalFitness CREStrengthFlexibilitySpeedLocalMuscularEnduranceSpeedEndurance Power

Skill Related Fitness Q.What are the different aspects of skill related fitness?

Skill Related AgilityBalanceCoordinationTiming Reaction Time Movement anticipation

Mental Fitness Q.What are the different aspects of mental fitness?

Mental Level of ArousalManagingEmotionsRehearsal

Specific Fitness Demands

Introduction Badminton is a fast fluctuating game involving bouts of intense energy interspersed with periods rest between points. Furthermore the demands made on muscular endurance can significantly effect how a performer maintains his/her skill level throughout the game. Time Performance level For effective performance you require a wide repertoire of Skill related, physical and mental fitness.

Q.Choose an activity. Describe in detail the specific fitness requirements to successfully play within the chosen activity. Structure of Answer Name activity, choose position, explain your role and responsibilities. Explain that badminton is a high intensity activity. To perform effectively you require three types of fitness, these are……………. Name the main aspects of physical fitness required. Give a definition for each aspect of fitness e.g. muscular endurance is the ability to... For each aspect of fitness give practical examples of when you have required them to perform successfully. Name the main aspect of skill related fitness required. Give a definition of this aspect of fitness e.g. Agility is the ability to... Give practical examples of how agility helped you perform successfully. Name the main aspects of mental fitness required. Give a definition of each aspect of fitness. Give practical examples of how aspects were required to perform successfully.

Assessing Performance

Data Collection Standardised tests Harvard step test Standardised tests Harvard step test Game based test 12 minute scattergram Game based test 12 minute scattergram Standardised Tests Illinois agility test Standardised Tests Illinois agility test Game based test Timed fan drill Game based test Timed fan drill Muscular endurance Agility General Data collection Specific Data collection

Benefits of standardised testing Knowledge of activity doesn’t influence performance in test. Unlike actual game no variables that you can’t control. Specific to aspect of fitness. Raw quantitative data. Measure and compare scores with retest data. Are standardised results, compare with national averages. Raw scores can be used to set intensity in week 1+2 of training programme.

Types of Training

Name Six Types of Training... Continuous TrainingFartlek Training Circuit TrainingWeight Training Interval TrainingFlexibility Training Question:Write a short description of the highlighted training methods. Structure of Answer –Describe what circuit training is (not your session) –Describe how you used circuit training – give examples from your programme of work –Explain the benefits of circuit - i.e. why did you use it.

(Describe what Circuit training is) Circuit training involves a set number of stations where you work for a period of time/ completing a set amount of work – resting - then working again. Any exercise that allows a work to rest ratio to be easily calculated can be used. (Describe how you used Circuit training) As a badminton player I used circuit training to improve my muscular endurance. I completed a 6 week training programme. I worked 3 days a week, Monday, Wednesday and Friday. This gave rest days in-between. Each session I completed 10 exercise stations. I did 30 seconds work followed by 30 seconds rest. The stations worked alternate arms, legs and torso exercises. E.g. bicep curl, step-ups then sit-ups. Every 2 weeks I made my programme progressively more difficult by adding overload. (Benefits of Circuit training) Allows you to easily focus on a specific aspect of fitness in my case Muscular Endurance Allows you to work at a higher intensity with limited fatigue occurring Could easily be adapted to my activity. By working for short sharp bursts of activity I could ensure my work was game like. Circuit training can be progressively overloaded by. Increasing the number of sessions in a week (Frequency) Exercising harder by increasing the weight I used and by decreasing the rest intervals (Intensity). Increasing the number of seconds I worked for at each station and adding in extra stations (Duration)

Why chosen methods are appropriate at preparation phase? Circuit training allowed me to easily focus on the specific aspect of muscular endurance. I could easily adjust my programme using overload as my body adapted and increase the intensity of our training programme as the start of the season approaches. I can ensure that our work is specific to the nature of badminton Working outwith the activity made it easier to monitor my progression and made it easier to focus solely on my physical fitness improvement. This was vital during the early parts of pre season as it was important that my fitness would not continue to make my skill level deteriorate during matches.

Principles of Training

Specificity Progressive overload –Frequency –Intensity –Duration Reversibility

Monitoring our programme of work Applying Progressive Overload

How did we monitor your progress? Interim testing Training Diary Benefits of these...

Benefits of Monitoring your training Interim Testing It let me check to see if my training method was appropriate and set at the correct level I was able to check my current level against my last set of results to track my progression This would tell me if my intensity levels were set correctly I compared my first set of test results… With my second set of test results… this shows that the overload I have undertaken in my training programme has worked and as the weeks progress we are improving my ME I felt progressively overloading my programme allowed me to monitor the small developments in my fitness as I worked towards my overall goal – motivating

Benefits of Monitoring your training (contd) Training Diary To keep track of both the work I completed and how I intrinsically felt I keep a training diary This at times allowed me to see over the cycle of a week how I felt and tracked my progression towards the next part of the training year- the start of the season To ensure my overload was progressive and set on my current level, I used the data from my interim testing to guide the levels/degree of overload in my programme in the coming weeks This ensured I was progressing smoothly as training was based on my current level of ability and attainment. Ensuring the principal of specificity was maintained

Overloading Training Programme Q.Why overload our programme of work A.To keep it specific to our new fitness level and ensure our performance doesn’t plateau. Q. How do we progressively overload our training programme? Progressive overload Frequency Intensity Duration

Circuit training can be progressively overloaded by. Increasing the number of sessions in a week (Frequency) Exercising harder by increasing the weight I used and by decreasing the rest intervals (Intensity). Increasing the number of seconds I worked for at each station and adding in extra stations (Duration)