1. 4PE3
Physical Education

2. Timetable 2/5/17- 23/6/17 Monday – Fitness Testing
Tuesday – Fitness Testing
Thursday – Fitness Testing
Friday- Theory

3. Transfer of Knowledge

4. We will now be looking at the four factors MESP
Mental
Emotional
Social
Physical
The above four factors underpin our course and through the course of the year you must be:
-Fully aware how each IMPACTS PERFORMANCE across a range of contexts
-Understand how they IMPACT ON ONE ANOTHER to positively and negatively maximise the effects on performance.
- Can COLLECT DATA on each factor to understand your performance levels before, during and after developmental programmes of work.

5. Physical Factor
The Physical factor can be divided into three different sections: fitness, skills and tactics. Each section contains a number of different sub-factors that can positively and negatively impact performance.

6. Physical Fitness Cardio Respiratory Endurance Muscular Endurance
Flexibility
Speed
Strength
Power
Agility

7. Cardio Respiratory Endurance
The ability of the heart and lungs to keep supplying oxygenated blood to the working muscles and delay the onset of lactic acid. A performer's CRE levels can determine how much energy they have in the latter stages of performances and can also effect how fresh the mind is in these latter moments.
This is N’golo Kante who plays for Chelsea. He is highly rated as one of the best central midfielder in the world due to his high levels of CRE allowing him to intercept passes and perform to a high standard for the full game. He has recently won the PFA player of the year and also made the PFA team of the year.

8. Positive Impact on Performance
Having high levels of CRE means I can last the whole of my performance without tiring. In basketball, this means I can keep up with my teammates when making a fast break in the last minutes. This can lead to me giving my teammate with the ball one extra passing option to create an overload and an scoring opportunity.
Having high CRE levels can also help me maintain a high skill level in the final minutes of matches. In tennis, I will still feel fresh enough when serving for match point to generate enough power to hit a fast serve that my opponent cannot reach. It's accuracy will also remain high because I am still fresh enough to be able to concentrate on the sub- routines of my serve which can help me execute the serve correctly.

9. Negative Example
Having low CRE levels will negatively impact my performance in football. In the last minutes, my mind will also become tired and I can start making poor decisions as I am too tired to think clearly. This can mean that when in a 2vs1, I might be too tired to look up and notice my teammate. This can lead to me taking the ball myself and getting tackled

10. Task: Impact Question
In an activity of your choice give one positive and one negative example of CRE on your performance.
Use the example answers as a guide.
Ensure to include So What.
Expand on your answer and ensure that it is finished.

11. CRE: Collecting data
Before we begin any programme of work, it is vital that we collect data on our performance to identify our strengths and weaknesses. We can collect this data using a variety of different methods.
There are a number of ways we can collect data on our CRE out with the activity. These include.
Bleep Test
Cooper Test (12 minute run)

12. Describe Task
Describe one method you used to collect data on Cardio Respiratory Endurance.

13. Describe Question
'Describe' questions are asking you to present a series of precise details about an element of the course in lots of short and sharp sentences. In doing this, you may be asked to provide information about how something looked or how it was carried out in chronological order. TIP: Think about Who, When, Where, What, How. Imagine you are writing your answer for someone who has never seen or heard of your method/approach. By the end of your answer, they should be capable of drawing it/setting it up and then carrying it out in chronological order.

14. Cycle of Analysis
Investigate
Analyse
Develop
Evaluate

15. Approaches to improve Physical Fitness
Continuous running
Fartlek training
Interval training

16. Continuous training
An approach I used to develop my Cardio-Respiratory Endurance (CRE) was the Continuous Training approach.' (WHAT SUB-FACTOR). 'I performed this approach around the outside of the football pitch for 20 minutes at a steady jogging pace. Throughout this period, I aimed to stay inside my training zone (70-85% of HR MAX) and checked this on my HR monitor watch as I performed to guide my pace. As I performed, my partner counted how many laps of the pitch I completed for monitoring purposes

17. Positives of Continuous training
Principles of Training
Specific
Progressive
Overload
Reversibility
Tedium

18. Positives of Continuous training
Proven research that 20 minutes working between 60-80% HRMAX will improve CRE.
It is easy to make harder. Increase time, increase distance and increase pace. Also easy to make harder by increasing the gradient of where you run.
It is easy to set up and doesn’t need any equipment.
Can listen to music while participating in order to increase motivation.
Can run with a partner
Easy to set targets and goals.

19. Negatives of Continuous training
Its not sport specific maintaining the same pace for 20 minutes or running in the same direction.
It can get boring as simply all you are doing is running. This can decrease motivation.
Only improves CRE doesn’t improve skills.

20. Fartlek Training
'To develop my CRE, I decided to use the Fartlek approach.' (WHAT SUB-FACTOR). 'I performed this approach around the outside of a football pitch for 25 minutes in total. Throughout the session, I performed at the following paces on the following touchlines: up one sideline, I walked the whole way; on the next byeline I did a 3/4 pace run; down the opposite sideline, I did a slow jog the whole way; and then I did a full sprint down the opposite byeline before repeating over and over again. During this approach, my partner counted how many laps I did for monitoring purposes.

21. Positives of Fartlek Training
Much more game specific in relation to the changing paces of many activities.
Fartlek again is easy to make harder and increase the intensity. We can do this by changing the distances where you sprint, jog and walk. We can also make it harder by increasing the gradient of certain sections.
Easy to set up and complete, doesn’t take a lot of equipment.
Not as boring as continuous training.
Easy to set targets to increase motivation
Can run with a partner to increase motivation.

22. Negatives of fartlek
It can get boring as simply all you are doing is running. This can decrease motivation.
Only improves CRE doesn’t improve skills.
Not as boring as continuous training but still slightly boring.

23. Task Describe an approach used to develop performance.
Describe how you carried out either fartlek training or continuous training.
Remember to structure your answer in a paragraph. Not bullet points or a 47 point list Lewis Phillips.
Step by step instructions
Include a diagram

24. Task
Explain why you chose this method of training to improve performance. Include as many strengths as possible.
This is where you include the positives as to why you chose it.
Firstly, Fartlek Training is useful because it is specific to the changing of paces in football.' (BENEFIT). As a result of this, it means that when it reaches the latter stages of a game, I will still feel fresh enough to accelerate up the pitch to support my team's counter attack and provide my team mate with another option to create a goal scoring opportunity for my team. (IMPACT)

25. Speed
Speed is the ability of your whole body, arm or leg to move from one point to another as quickly as possible. Examples of this could be a sprinter moving their whole body, a cricketer moving their arm to bowl the ball or a goalkeeper taking a goal kick. Think of Gareth Bale. Bale uses whole body speed to get past defenders and knock the ball past them to attack the space in behind. He is then able to use his speed to drive towards goal and create a goal scoring opportunity

26. Positive Impact on Performance
Having good speed helped my performance in netball. When playing as the Centre, I was able to use my speed to accelerate away from my marker into space when my teammate had the ball. Due to this speed, my marker could not keep up with my and I was in space to receive the pass then create a goal scoring opportunity for my Goal Shoot

27. Negative example on performance
Low levels of speed hindered me when playing in defence at football. When the opposition goalkeeper kicked a long ball over my head, I was too slow and could not keep up with attacker. This lead to them getting to the ball first and having a 1 on 1 opportunity

28. Task: Impact Question
In an activity of your choice give one positive and one negative example of speed on your performance.
Use the example answers as a guide.
Ensure to include So What.
Expand on your answer and ensure that it is finished.

29. Speed: Collecting Data
Before we begin any programme of work, it is vital that we collect data on our performance to identify our strengths and weaknesses. We can collect this data using a variety of different methods.
There are a number of ways we can collect data on our spped out with the activity. These include.
100m sprint
80m sprint
40m sprint

30. Describe Task
Describe a method you used to collect data on speed.

31. Describe Question
'Describe' questions are asking you to present a series of precise details about an element of the course in lots of short and sharp sentences. In doing this, you may be asked to provide information about how something looked or how it was carried out in chronological order. TIP: Think about Who, When, Where, What, How. Imagine you are writing your answer for someone who has never seen or heard of your method/approach. By the end of your answer, they should be capable of drawing it/setting it up and then carrying it out in chronological order.

32. Muscular Endurance
The ability of a muscle, or certain group of muscles, to perform the same action over and over again without fatiguing.
Think about Andy Murray. Andy Murray is able to sustain long rallys and her deltoids, biceps and triceps are continuously being worked. These rally's can often last well over 20 shots and Andy wants to be able to be as strong at the end of the rally as he was at the start.

33. Positive example
Having high levels of muscular endurance helped me fulfil my role and responsibilities as a lifter in lineouts at rugby. Having good muscular endurance in my upper leg muscles and my arms helped me continuously squat down and lift my jumper over and over again. This lead to our jumper continuously being able to get higher than the opposition jumper, securing the ball and playing it to our scrum half to start a new attack

34. Negative Example
Having low levels of muscular endurance hindered my performance when blocking in volleyball. Having poor muscular endurance meant that as the game went on, my quadriceps and hamstrings started to tire at the repeated jumping required for spiking and blocking at the net. This meant that in the latter stages, I was not able to jump high enough when trying to block as my muscles were tired and my opponents spike went over my hands and bounced into the court to win the opposition a point

35. Task: Impact Question
In an activity of your choice give one positive and one negative example of Muscular Endurance on your performance.
Use the example answers as a guide.
Ensure to include So What.
Expand on your answer and ensure that it is finished.

36. Muscular Endurance: Collecting Data