Preparation of the Body Lesson 4 Int 2 / Higher Grade Physical Education

Lesson 4 Content Peer marking task of homework Phases of Training Types of training Principals of Training Homework In response to peer marking task improve homework answer if necessary One question due Thursday 20 th September

Homework feedback Codes Excellent of the standard expected Satisfactory, some key content / information missing Unsatisfactory, not of the level required – MUST REDO

Homework Peer Marking Task General Data Introduction – data gathering within activity Explain video recording process i.e. video/90mins/teams similar ability Why this process was appropriate Describe time related observation schedule How was time related observation schedule completed Why was this an appropriate method What did the data gathered suggest Specific Data Introduction – specific data gathering out- with activity Why is it appropriate to assess out-with activity Describe the first standardised test you used. Why was this test appropriate Describe the second standardised test Why was this appropriate What did the specific data gathered tell you. Instructions Swap homework jotters with someone else in the class Using the information below traffic light your partners homework to help them improve their answer. Bullet point any content that is missing

Create a six week training programme Task You have just started up your own fitness training business and the athlete opposite has hired you to create them a training programme. Q1. What information will you need to know? Q2. What’s the first thing you will need to do? Q3. What 3 factors will you have to take into consideration when designing their training programme?

Create a six week training programme Q1. What information will you need to know? Activity they participate in Position they play Q2. What’s the first thing you will need to do? Assess current level of fitness Q3. What 3 factors will you have to take into consideration when designing their training programme? Phase of Training Types of Training Principals of Training

Phases of Training Question 1 How many phases of training are there? What is the name of each phase? Preparation period – Pre season Competition period – During the season Transition period – Off season Question 2 What are the objectives of each phase are?

Aim of preparation phase During the preparation phase general fitness work is followed by increasingly more specific fitness work. As you progress through the preparation phase there should be an increase in the intensity of your physical fitness work as the start of the competition phase approaches. As the start of the competition phase approaches, training should become more game like. The fitness work during the preparation phase should be specific to the nature of your activity and your role within the activity.

Types of training Continuous Training Fartlek Training Circuit Training Weight Training Interval Training Flexibility Training

Origins of Fartlek Training The term fartlek is Swedish for - ‘speed play’. Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér. It was designed for the downtrodden Swedish cross-country teams that had been thrashed throughout the 1920s by the Finnish team. He came up with the idea when he began running at different speeds between lamp posts when out for a run.

Benefits of Fartlek training... Develops aerobic fitness from continuous running and anaerobic fitness from short sprints. Fartlek can easily be progressively overloaded. Frequency – increases the number of sessions. Duration – increase the time each run lasts for. Intensity – take out some walking and jogging and add in more mid-paced running and sprinting. 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. Easily linked to cardio training zone, so easy to monitor if you are working at the correct intensity

Your Maximum cardio respiratory endurance benefit is when you work at an intensity of %

Cardio Training Zone Heart Rate measured in beats per minute (BPM) Maximum heart rate = 220- Age = 204 BPM 65% of 204= 132 BPM 70% of 204= % of 204= % of 204= % of 204= 173 Beats per 10 second = BPM/ 6

Interval Training Interval training involves completing several periods of hard work/high intensity work, with rest/low intensity work inbetween each set. Any form of exercise that allows a work to rest ratio to be easily calculated can be used. Interval training normally involves working for: A set time oi.e. 3 x 30s with 60s rest Completing a set amount of work 3 x 100kg with 10s rest 3 x 75% with 10s rest

Benefits of Interval training... Allows you to work at a high intensity with limited fatigue occurring Allow you to complete large amounts of work that you wouldn’t otherwise be able to. Allows you to easily focus on a specific aspect of fitness i.e. Speed Endurance Interval training is easily adaptable to suit: Your level of fitness Activity Position Can easily be adapted to my position. By running at varying intensities and walking during my rest could ensure my work was game like. Interval training can be progressively overloaded by. Increasing the number of sessions in a week (Frequency) Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity). Increasing the number of repetitions/number of runs (Duration)

Homework Task Due Friday 9 th September Fartlek Training Interval Training Question: Write a short description of both highlighted training methods. Structure of Answer Describe what interval/fartlek training is Describe how you used interval/fartlek training – give examples from your programme of work Explain the benefits of interval/fartlek training - i.e. why did you use it.

Principals of Training Specificity Frequency Intensity Duration Progressive Overload Reversibility

Applying Progressive Overload Interval training can be progressively overloaded by. Increasing the number of sessions in a week (Frequency) Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity). Increasing the number of repetitions/number of runs (Duration) Fartlek training can be progressively overloaded by. Increasing the number of sessions (Frequency). Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity) Exercising harder by working at a higher % of max heart rate (Intensity) Increasing the time each run lasts for (Duration).

Homework Task Due Thursday 20 th September Task one In response to peer marking task improve homework submitted today. Task Two Fartlek TrainingInterval Training Write a description of each of the types of training named above. (Two separate descriptions) Structure of Answer Define type of training (i.e. dictionary like definition) Describe how you use type of training – give examples from your programme of work Explain the benefits of type of training