Higher PE Preparation of the Body Lesson 6 Wednesday 1 st September

Intro Activity For the following 3 aspects of fitness what method of training do you think is most appropriate? Cardio-respiratory endurance Speed Agility

Learning Outcomes By the end of this lesson you should all be able to: 1.Describe the methods of training used to improve speed, cardio-respiratory endurance and agility. 2.Explain which method of training you are planning to use and why. 3.Explain what factors must be considered with training over time.

Cardio-Respiratory Endurance Methods of training: Continuous training – Running continuously for a minimum of 20 minutes at 70-85% of your maximum heart rate (how is this calculated?) Fartlek training – Running at a variety of speeds including walking, jogging, ¾ pace and sprinting. Again this should be for a minimum of 20 minutes

Continuous Training This involves running at a constant speed for a minimum of 20 minutes at an intensity of 70 – 85% of your maximum heart rate. As your CRE improves, the distance you can cover in a set time should increase. In order to improve your performance further you should gradually increase the length of time you work for.

Maximum Heart Rate This is the maximum number of beats it is possible for your heart to beat in a single minute. Everyone’s maximum heart rate is different, it is particularly dependent on age. As you get older your maximum heart rate gets lower.

Calculating Maximum Heart Rate A number of calculations have been suggested to accurately determine maximum heart rate e.g. MHR = 220 – age MHR = – (0.711 x age) MHR = 217 – (0.85 x age) MHR = – (0.67 x age)

Calculating Maximum Heart Rate The most accurate way to determine your own maximum heart rate would be to do a maximal fitness test e.g. the multi-stage fitness test. For simplicity, however, we will use 220 – age.

Training Zone To improve CRE you must train at an intensity of 70 – 85% of your heart rate max. 220 – 16 = 204bpm 70% of 204 = 142.8bpm 85% of 204 = 173.4bpm The Training Zone for a 16yr old = 143 – 174bpm

Training Zone How could you make sure you stayed within the training zone? What would you expect to see over a period of time if you trained regularly?

Fartlek Training This is a Swedish term meaning ‘speed play’. It can take a variety of different forms including varying pace or level of terrain. It involves running for a period of time at different speeds (or levels). These speeds can include: walking, jogging, ½ pace running, ¾ pace running and sprinting.

Fartlek Training Example Session: Walk Jog ½ Pace ¾ Pace Sprint 40m 80m

Average Distance Covered

Speed Although you may only sprint for around 11% of a game why do you think it is so important to have high levels of speed in hockey? Studies show that over the course of a game a player may sprint around 60 times at an average distance of 15 metres. What implications do you think this has for speed training?

Speed Training In order to improve speed we would do sprint training or interval training. Sprint training would involve a variety of techniques use to improve speed over certain distances and may work on improving running technique. It is vital that after each sprint time is give for complete muscle recovery.

Interval Training Interval training is the most common form of training used to improve speed or speed endurance. It is important that when working to improve speed specifically the work:rest ratio is 1:4 or higher. This means that for 10 seconds rest you should get 40 seconds recovery.

Interval Training When you are focusing on improving speed endurance the work:rest ration may not be so high and the recovery will take more of an active form.

Interval Training (Speed) Example: REPETITI0NSDISTANCETIMERECOVERY 440m8 secs32 secs 530m6 secs24 secs 620m4 secs16 secs

Interval Training (Speed Endurance) Example 1: (X4) SprintJog 40 m

Interval Training (Speed Endurance) Example 2: (1st) (2nd) (3rd) (4th) Sprint 40 m Pyramid – Move up and then work back down.

Agility To improve agility we must work on developing the ability of the body to move quickly and change direction. This can take the form of fast feet ladders, small hurdles, moving between cones etc. Small bursts of speed and movement are interspersed with longer rest periods. It is all about short, sharp movements.

Methods of Training Tomorrow you will get the opportunity to experience some of the methods of training mentioned today. You must select what method of training you are going to use on Monday.

Homework Complete homework 3 for Wednesday 8 th September