1 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY You can use the following checklist to help you plan your studying for the ‘Preparation of the Body’ area of the course. If you are unsure of anything you must ask your teacher to go over it again so that you are fully prepared for the exam.

2 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY Observing Performance and Collecting Data How did you make an initial assessment of your fitness in relation to your performance in the 200m front crawl? Land-based fitness test – 12 min Cooper Test for CRE Pool-based fitness testing – Observation Schedule to gather data on fitness level in relation to 200m front crawl (physical fitness) - Overall time - Split times - Pulse rate - Number of breaths - Stroke Production Ensure you can fully describe the data collection process.

3 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY Skill-Related Fitness Tests for aspects of skill related fitness which are required for performance in 200m front crawl Coordination – 30 sec tennis ball throw off wall Reaction Time – Ruler drop Timing – no test therefore you would explain one of the above

4 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY Analysing the Data What does the data tell you about your level of Cardio- Respiratory Endurance (CRE) in the 200m front crawl? Relate answer specifically to the data, give examples. How does this lack of fitness affect your performance? If asked about effect on performance of skill related aspects you must explain how lack of coordination, reaction time or timing would affect your 200m front crawl

5 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY Mental Aspects of Fitness If you choose a question on mental aspects of fitness you must be able to explain the effect of the following on your performance Level of Arousal Mental Rehearsal Managing your Emotions

6 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY Develop a Plan of Action / Training Programme Ensure that you can full explain why you selected the following  Method of Training: Interval Training - Appropriate method of training for improving CRE - Work:Rest ratio 3:1. This allows for rest time but not too much therefore sustaining heart rate within training zone. - Work at high intensity with limited fatigue for long periods  Approach to Training: Conditioned Approach

7 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY Principles of Training Explain the following and discuss how you considered them when planning the training programme: Specificity Progressive Overload: Frequency / Intensity / Duration Describe an example of a training session using the following acronym: AAim NNumber DDistance FForm (Stroke) IIntensity RRest

8 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY Principles of Training cont’d Aim: to improve level of CRE and time over 200m frontcrawl Number: number of sets of each stroke, start with 3 so that you cover enough distance to improve CRE Distance: Long distances for each set (100m), appropriate as you are trying to improve time over a long distance (200m) Form(Stroke): Mainly front crawl as this is the stroke I want to improve, however the back crawl sets add variety to the training sessions Intensity: 60% of maximum heart rate allows you to improve CRE. Appropriate intensity as you are swimming long distances in your interval training programme Rest: appropriate length of time in relation to distance swam (100m – 60 secs, 50m – 45 secs) rest times are also short enough to sustain heart rate in training zone.

9 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY Phases of Training In order for your performance level to ‘peak’ for competition your training year should be broken down in to three main phases of training: Preparation Period – pre-season, general training, gradually increasing intensity of physical fitness work Competition Period – maintain physical and skill related fitness whilst ‘fine tuning’ your preparation to ‘peak’ for competition, ‘taper down’ prior competition to avoid fatigue Transition Period – after the competitive season you rest during this period which lies between end of one season and beginning of another, maintain general fitness during this time

10 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY Monitoring Performance How and when did you monitor your performance? - Halfway through the programme - Repeat the data collection process from before the programme under identical conditions  Timed 200m front crawl  Observation Schedule - Compare the data to the results from before the programme, have improvements been made? - This information will allow adjustments to be made to the training programme. Either made easier or more demanding/challenging

11 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY Monitoring Performance cont’d - You will have set short and long term targets at the beginning of the programme. Monitoring and re- evaluating will tell you if targets have been met. - If targets are met, if improvements have been made to performance this will motivate you to keep working hard

12 ROSSHALL ACADEMY: PHYSICAL EDUCATION Higher/Intermediate 2 Revision Checklist PREPARATION OF THE BODY Evaluate Performance How did you evaluate the effectiveness of the training programme? - Repeat the data collection process under identical conditions - Compare the data to before the programme and halfway through to determine the improvements that have been made to CRE in 200m front crawl - Explain the effect these improvements have had on you performance in the 200m front crawl