Developing the Physical Factor National 4/5 Physical Education

PHYSICAL FACTOR The Impact of the physical factor is arguably the most noticeable impact on a performance as it can be easily seen in a performance The Physical Factor breaks down into 3 different categories Physical Fitness Physical Skill Physical Tactics

PHYSICAL fitness The main features of Physical Fitness are: CRE, Speed, Agility, Strength, Flexibility, Power and Local Muscular Endurance (LME) We are going to discuss the IMPACT these features on your performance We are also going to discuss how to gather information on each of these features and development approaches (The Cycle of Analysis)

Cycle of Analysis The method(s) you use to identify factors (which are strengths and weaknesses) in your performance is the first stage of the cycle of analysis. Once you collect this information you can plan a programme to try and improve upon your weaknesses. To develop your performance effectively you must understand and follow the ‘Cycle of Analysis’ The ‘Cycle of Analysis’ is used to develop all of FOUR factors (Mental, Emotional, Social and Physical) but for this section we are going to solely focus on the Physical Factor

Cycle of Analysis Observe Performance and Collect Data Collect Results and Identify Strengths and Development Needs Plan a training programme which focuses on improving your development need Carry out a training programme and monitor your progress

Principles of Training Another principle you must consider when starting a training programme is ‘The Principles of Training’. This can be remembered by the acronym SPORT Specific – Is your training programme specific to what you want to improve? Progressive – Are you advancing your training to match your level of progress Overload – How are you going to make it more difficult Reversibility – If I miss or stop training how much of my level of fitness will I lose Tedium – How can I keep my training interesting so that I remain motivated

PHYSICAL fitness - CRE CRE – This is the ability of your heart and lungs to deliver oxygenated blood to your working muscles. A strong and healthy heart can deliver more oxygenated blood around the body with each beat. This allows your muscles to receive the oxygen that they need to continue to work. How do you think having a good/ poor level of CRE can either positively or negatively impact on your performance? Explain by giving an example in an activity and how it can effect you’re the overall game/match

PHYSICAL fitness - CRE What methods of gathering information can we use to collect information on CRE? Multi Stage Fitness Test (Bleep test) 12 Min Cooper Run Both these tests are standardised tests. This means that you set them up under the same conditions and the same way each time. You will also have a table of norms which you will be able to compare you score against.

Method of Gathering Data PHYSICAL fitness - CRE There are a number of different training approaches for developing CRE. For further details of each of the methods of training refer to the Physical Booklet on the PE Blog under Physical Fitness. Feature Method of Gathering Data Development Approach CRE Multi Stage Fitness Test FARTLEK Training 12 Min Couper Run Interval Training Continuous Training

PHYSICAL Fitness – Speed/ Agility Speed is how quickly you can travel between two points This might be used to generated power when running towards a trampette, to strike a ball or outpacing an opponent Agility however is how quickly you can change direction This might be used to get yourself back into position after playing a badminton shot, losing a marker at a corner or being able to change direction with the ball to mislead an opponent in basketball

PHYSICAL Fitness – Speed/ Agility Methods of Gathering Data: Standardised Tests Feature Method of Gathering Data Development Approach Speed Sprint Test (10m) Sprint Training Agility Illinois Agility Test Speed Agility Quickness Training (SAQ) Agility ‘T’ Test Plyometric Training

PHYSICAL Fitness – Strength/ Power Strength – is the maximum force a group of muscles exert in one movement This could be used to hold a balance, strength to hold off an opponent when in possession or strength to push against an opponent in a scrum Power – is the combination of strength and speed. It is an explosive movement which happens quickly with a lot of force This could be striking a shuttle or ball, power in your legs when jumping or your arms when punching during boxing/ MMA

PHYSICAL Fitness – Strength/ Power Again the main methods of gathering data for these two features are Standardised tests. Below is a list of different standardised test and development approaches for Strength and Power Feature Method of Gathering Data Development Approach Strength One Rep Max Tests Resistance Training Grip Dynamometer Power Standing Long Jump Plyometric Training Standing Vertical Jump Power Circuits

PHYSICAL Fitness – Flexibility Flexibility is the range of movement a body part has around a joint This could allow you stretch to reach a shuttle/ball keeping yourself in a rally, allow to you get into a more complex gymnastics position to score higher difficulty points or allow to have a greater range of movement to swing your leg back further to generate more power when striking a ball

PHYSICAL Fitness – Flexibility Again standardised test are mainly used to gather information on this feature. Below is a table showing both development approaches and methods of gathering data Feature Method of Gathering Data Development Approach Flexibility Sit and Reach Test Yoga The Rope Test Static Stretching Pilates

PHYSICAL Fitness – Local Muscular Endurance (LME) Local Muscular Endurance is the ability of a muscles or group of muscles to work continuously during exercise This is beneficial for sports were you require to perform the same action repeatedly such as badminton, volleyball, basketball etc. This will allow you to perform the same action over and over without tiring

PHYSICAL Fitness – Local Muscular Endurance (LME) The table below shows the standardised tests and development approaches Feature Method of Gathering Data Development Approach LME One Min Press Up Test Circuit Training One Min Sit Up Test