Preparation of the Body Lesson 7

Lesson Objectives Warm-ups/ Cool downs Complete Outcome 2 of the NAB. Learn how we designed our training programme using the Principles of Training. Write a description of our training programme.

Effective Warm Up includes: Whole body movement (e.g. Jogging) 3 stages of a warm up Effective Warm Up includes: Whole body movement (e.g. Jogging) = raises Heart Rate Stretching = Loosens muscles Activity specific work = Get familiar with skills Warm Up gets you physically and mentally prepared for activity. Prevents injury. 3

Cool down/ Warm down Warm Down- 2 stages Whole body movement Stretching Warm Down prevents injury by gradually reducing your Heart Rate to its resting rate. You also stretch your muscles to avoid the build up of Lactic acid which can cause tightness after exercise. 4

Outcome 1 – Question 3 What did the scatter gram show? Where were you able to move to and play successful shots from at the start but not at the end? What could be causing this? LME. Results of the standardised tests showed… Weakness…LME (scores?)

Outcome 1 – Question 4 What aspect are you focusing on for improvement? LME!! Give a definition of LME. What will improved LME allow you to do during the game? DON’T JUST WRITE LAST LONGER! Relate it to what you have to do to be successful in badminton i.e. move, reach, lunge.

Outcome 2 You can use your homework and candidate guide to help you. REMEMBER NOT TO TALK ABOUT YOUR PERSONAL TRAINING. Discuss what you plan to do!!

Question 5 Testing can be outwith or within game. Within – allows you to measure your fitness under game conditions. Outwith – standardised testing – focused data on a specific aspect of fitness. Accurate data allows us to identify our current fitness levels, plan a TP specific to our needs, effectively monitor our progress. Standardised test results can be compared to national averages. Data can be accurate by repeating the test and videoing performances.

How did you design your programme of work? Using the results from my initial and focused tests I was able to accurately set a programme based on my current level of ability. I developed my 6 week training programme to improve my LME.

How did you design your programme of work? I used the principles of training to help design my training programme. I chose circuit training as it could specifically develop LME.

How did you design your programme of work? I trained 3 times a week. If I trained any more frequently it would be too difficult for me at the start. I had rest days in between each session to help my body recover.

How did you design your programme of work? I trained for 6 weeks (duration) so it would be long enough for my fitness to improve. Assessing my test results allowed me to set a realistic work to rest ratio (intensity).

Describing your training programme What aspect of fitness were you trying to improve? What method of training were you using? How many weeks did you train for? How were these weeks broken down?

HOMEWORK due 03/03/09 Write in the first 4 weeks of work you have completed during your training programme. Use your training diary to help you. Complete the homework due 19/2 (see next slide as a reminder)

Homework Choose an activity Choose a method of training Describe the principles of training, give examples from a training session you have participated in, in class. (6)

Classroom Basketball When you receive the ball you have to mention something we have covered during this block of lessons. If what you say is relevant then you pass the ball to a classmate and then sit down. But if you say something that is not relevant to today’s lesson then you have to pass the ball on and wait for another go before sitting down. 16