1. 1.3

2. Li: To know how to structure unit assessment answers To plan/write a draft answer for the unit assessment workbook

3. Developing Performance 1.3 “Explain two approaches used to develop performance” In your answer, for each approach you must:- 1. IDENTIFY the approach 2. EXPLAIN the advantages of using this approach 3. EXPLAIN the disadvantages of using this approach

4. For example… Interval training can be used to develop the performance of an 800m runner. This has many advantages; it can develop both anaerobic and aerobic capacity and allows high intensity work to be undertaken with limited fatigue occurring. Increasing anaerobic capacity will delay the onset of fatigue and oxygen debt. This allows a runner to maintain a fast pace for a longer period before muscle inhibiting lactic acid builds up. Training can also be made more intense as the performer develops, by quite simply increasing the frequency, duration or speed and decreasing the recovery periods. Additionally, within interval training, not much equipment is required because of its repetitive nature. However, there are some disadvantages to using interval training, for example, the intensity of the training will often cause muscle soreness. The high levels of determination and motivation needed to stay the course after fatigue sets in can cause athletes to give up, or slacken their pace during sessions.

5. For example… One approach to develop cardio respiratory endurance (CRE) is continuous training. This method of training has numerous advantages. One of these is that someone with a low level of fitness can expect achievable goals from day one through this as the training doesn't demand high levels of effort but only requires the performer to work at around 60% maximum heart rate. Using minimal effort means the trainee will be just below oxygen debt levels. As a result of this, the performer will feel more motivated prior to training as the work rate isn't as high as other training methods. For long distance runners this training will definitely improve an athlete's aerobic endurance which will ultimately ease their final performance. Another great advantage of using this method is that this involves little equipment. No exercise machines are needed, only clothing and trainers. Along with these benefits of using continuous training there are disadvantages. A performer can find that using this method can become boring due to the lack of excitement and creativity of the training sessions.

6. For example… One approach used to help manage anxiety is mental rehearsal. Before performing an 800m run with a accurate pacing, application of tactics, overtaking and when to increase speed for a sprint finish, the performer would stop and think or visualise themselves doing each phase correctly, staying in control throughout and without error. This would help them feel more confident, focused and less anxious about the competition and the more confident they felt, the better they would perform. It would help familiarise the athlete with the competition site if they could visualise the sights, smells, sounds and feelings of the race. It can also help the athlete refine their skill and see success. There are some disadvantages to using mental rehearsal, for example, when an athlete is over aroused and focuses on the desired outcome, rather that the actions necessary to achieve the outcome, their thoughts can create pressure and anxiety. However, if an athlete attempts mental rehearsal before a race, the athlete may then experience a low level of arousal which can result in a lack of determination and motivation in some to push themselves during the race.

7. Factors impacting on Performance Now it’s your turn to write an answer… Remember! To explain the advantages and disadvantages of each method, AND… You don’t need to describe your approaches