Higher PE Preparation of the Body Lesson 10 - Monitoring Training Programme - Applying progressive overload

Today we will Homework feedback – methods of training Explain how you _________________________________ Explain why you _________________________________ Applying progressive overload Describe how you applied progressive overload Lesson 10- _______________________ - Applying Progressive Overload

Homework – Due Friday 3 rd Oct Question To improve your identified weakness you will have completed a training programme. Describe the method of training you used and explain why it was appropriate.

Question To improve your identified weakness you will have completed a training programme. Describe the method of training you used and explain why it was appropriate. Structure Introduction+ Name identified weakness + Phase of season + Name method of training Define method of training+ What is ‘fartlek training’ Describe how you used+ Describe how you used fartlek training Why it’s appropriate+ Explain benefits of fartlek

Introduction Name identified weakness: Phase of season: Name method of training:

The term fartlek is Swedish for - ‘speed play.’ Fartlek training involves continuously working for a period of time. Within this time the intensity at which you works varies. Usually it involves continuously running with short sprint bursts followed by a slower recovery and then more continuous paced running. However any exercise which allows you to work at differing intensities can be used i.e. cycling, swimming Define method of training+ What is ‘fartlek training’

Describe how you used+ Describe how you used fartlek training As a central midfielder I used fartlek training to improve my cardio respiratory endurance. My programme of work required me to run continuously for a specific period of time. Within this time the intensity at which I ran altered every 25m. I would either sprint, jog or walk. My first set of work was 3 x __ minutes with 60 seconds rest at an intensity of 70% - of max HR, (10s pulse of 24 beats). In this ____ minutes I had to continuously repeat the circuit below. After the ____ minutes were up, I would rest for 60s and monitor my performance by checking my 10s pulse count to ensure I was working at the correct intensity. I would then repeat another two times.

1.Fartlek is easily adaptable to suit: Your level of fitness Activity Position Example: a defender may have more walking and jogging with occasional sprints in comparison with a midfielder who would have more jogging and mid-paced running with occasional sprinting and walking. 2.Easily linked to cardio training zone, so easy to monitor if you are working at the correct intensity by taking a 10s pulse count 3.Develops aerobic fitness from continuous running and anaerobic fitness from short sprints. Why it’s appropriate+ Explain benefits of fartlek

4.Fartlek can easily be progressively overloaded. Frequency– increases the number of sessions Duration – increase the time each run lasts for Intensity – take out some walks and jogs or take out jogs and add more sprints 5.Work out-with the activity: Focus is specifically on improving fitness, footballing ability doesn’t impact on improvements Sessions are specifically tailored to me Don’t need a great deal of equipment, markers and a stop watch Don’t require any teammates for training to take place If injured, sessions can be easily adapted 6.Appropriate for the preparation phase as initial fartlek sessions focus on general CRE improvement. Sessions gradually become more specific over the weeks as there will be an increase in the intensity of physical fitness work.

Group Task Task 1 Review each of the statements provided. Question Which topic area do you think the statements relate to Task 2 Sort each of the statements into an order that would help you answer a question on how you monitored your programme of work Task 3 Divide the statements provided evenly between your group members Each member should write a short response which explains which each statement is appropriate/beneficial/important Stick each statement and response to the flip chart provided

Individual Task Question During your training programme you will have monitored your progress. Describe the steps you took and explain why it was essential to monitor your programme of work (6) Structure Introduction - How did you set initial intensity - Name 3 methods of monitoring Para 1- Training diary – internal comments Para 2- 10s Pulse count Para 3- Interim testing Para 4- Why monitor

Quick Fire Questions Q.How did we make sure our training was specific to activity, position and level of fitness. A.Used an appropriate method of training. Tailored training to suit position. Used initial test scores to set Weeks 1+2 of training programme Q.As level of fitness improves, how do we ensure it continues to improve and doesn’t plateau? A.Progressively Overload programme of work Q.How will we know it’s the correct time to overload our programme, and how will we know how much to overload it by? A.By monitoring our progress

Applying Progressive Overload Partner Task Bullet point how any fartlek training programme could be progressively overloaded Principles of Progression & Overload Overload any fartlek session by Duration Frequency Intensity

Applying Progressive Overload Individual Task Draw out and complete the three diagrams below __ x __ minutes ___s Rest 10s HR of __ (__ % Max HR) __ x __ minutes ___s Rest 10s HR of __ (__ % Max HR) __ x __ minutes ___s Rest 10s HR of __ (__ % Max HR)

Applying Progressive Overload Group Task Bullet point how you overload your fartlek training programme Principles of Progression & Overload Overload any fartlek session by Week 1 & 2 Duration Frequency Intensity Week 3 & 4 Duration Frequency Intensity Week 5 & 6 Duration Frequency Intensity