1. S3 PE Studies Swimming – Factors Impacting on Performance

2. Factors Impacting on Performance There are many Physical Factors and Mental Factors which impact on performance. Through this block we are going to look closely at the impact CRE has on performance and the impact Concentration has on performance. We will also look at other factors that impact on your performance.

3. Factors Impacting on Performance Physical - CRE CRE can positively impact on performance as if your CRE levels are high you will be able to; Maintain an even pace (split times) throughout your swim Maintain an effective technique at all times throughout your swim meaning that your body remains streamlined and as a result your body does not drag through the water which means you are able to move more efficiently through the water. Delay the onset of fatigue meaning that you will not tire as you progress through your swim which means you can perform to the best of your ability throughout as you are able to maintain your technique. CRE can also negatively impact on performance as if CRE levels are low you will not be able to; Maintain a high skill level – your technique will begin to be less effective as you tire. Maintain even split times. Make effective decisions towards the end of your swim. The performer will have to take more breaths to take in more oxygen to allow the muscles to continue working which affects your technique.

4. Physical - Co-ordination Co-ordination can have a positive impact performance as if you have good co-ordination then; You will be able to co-ordinate your arms, legs and breathing which will allow you to move efficiently through the water whilst creating less drag or resistance meaning you can move more quickly. Co-ordination can also have a negative impact on your performance as if you have poor co-ordination then you will not be able to; Execute your stroke effectively as you will be unable to co-ordinate your arms, legs and breathing to move at the correct time meaning you will increase drag and resistance in the water meaning you will go slower.

5. Mental – Concentration A lack of concentration can negatively impact on performance as: A swimmer needs to be able to concentrate on their technique throughout the swim as this will allow to ensure that their technique is effective as they will be focusing on how their arms and legs are moving to pull them through the water. A swimmer also needs to concentrate on their pacing as if they swim too quickly at the start of the race then they will not be able to sustain this pace for the duration, meaning towards the end they will begin to tire and will slow down – possibly allowing their competitors to overtake them. If a swimmer is not concentration they will not be ‘in the zone’ and so are more likely to make mistakes and be less control in of their performance. If a performer is concentrating on performance they: Will be able to focus on their technique, limiting drag and resistance meaning they can move quickly through the water. They will be able to adapt their pacing to allow them to maintain a consistent pace throughout the swim.

6. Methods of Gathering Data We need to name and describe methods of gathering data on performance and explain why these are good methods of gathering data. With the person next to you can you write down the name of the two tests we completed in class. GOS T10

7. Description – What did you do? With a partner, write down bullet points describing what you did to complete the General Observation Schedule. Example The performer had to swim 400m as quickly as they could (it was a race). The performer takes note of their heart rate before and after the swim. Whilst they were swimming, the observer wrote down their stroke count (for 2 lengths), cumulative time (every 2 lengths), number of breaths (every 2 lengths – which the swimmer tells them), heart rate (before the race and after the race) and provides comments on the performers technique (body position (balance), arm action and leg action (co-ordination) starts to deteriorate (muscular endurance)). General Observation Schedule

8. Advantages of a General Observation Schedule – why we use it. It is a reliable method as it can be completed in the most demanding context i.e. 400m race meaning that performers are trying their best. It provides valid data on various features of Physical Fitness which are specific to the activity such as CRE and Co-ordination. It provides factual/hard data (qualitative information) which is valid and reliable. It provides valid data which is a permanent record which allows you to look back on and compare results to check for improvements after you have completed your training programme. The information gathered can be used to identify strengths and weakness to allow for a suitable training programme to be developed which is specific to the performer. It can be used in conjunction with video to make the gathering of data even more reliable as you can stop it and start it to make sure you haven’t missed any data.

9. T10 – Standardised Fitness Test Description – What did you do? With the person next to you, discuss what we did to complete the T10. Example When completing a T10 the performer swims as many lengths of the pool as possible in 10 minutes. As they are swimming, the observer records their cumulative time every every40m as well as noting comments about the performers technique ( how their arm action, leg action, breathing, hip alignment etc is). The Observer also keeps a record of the total distance swam. At the end, the total distance swam is then compared with class-mates and national average ratings to show level of CRE. The performer also takes their heart rate before the test is taken and after the test is taken and is compared to give an indication of work- rate.

10. T10 – Standard Fitness Test Advantages of a T10 – Why we use it The test is valid as it is a recognised method for gathering information on Cardio-Respiratory Endurance (CRE) Tests are widely recognised, and often provide established norms and/or ratings to compare your performance against. This means they are reliable. This can also aid motivation. Each test provides objective, accurate and quantitative information about the performer increasing reliability. It provides you with a permanent record of your performance which can be used to plan a training programme and also as a base point for comparing subsequent test results to measure progress. Tests can be used to set targets and motivate the performer to improve.

11. Training Approaches – Methods of developing performance To improve CRE there are different methods we can use. To improve our CRE we are going to use INTERVAL TRAINING. Interval Training involves using a work/rest ratio – for example, working for 30seconds/resting for 15 seconds. Advantages of using Interval Training – Why we use it. The rest period gives the heart and lungs time to recover but should not allow the heart rate to drop out of the training zone – limiting fatigue. Training sessions can be of a high intensity without the performer becoming too tired. Training can be set at a suitable level to suit the performer. This means they are able to complete the sessions and are not working too hard. As the performer improves, sessions can be made harder by increasing the number of lengths, decreasing rest times or working for longer. This means the performer continues to work in their training zone. Interval training is more interesting than land training so motivation and interest is maintained

12. Training Approaches – Methods of developing performance To improve Concentration we use a Mental Imagery Script. A mental imagery script involves the performer creating a detailed picture in their mind of what the performance may look like. Such details will include what the performer can hear, see, feel and smell during the performance. Advantages of Mental Imagery Script – Why we use it. It improves concentration by creating a detailed image of your performance in your mind which will allow you to get better at paying attention to the relevant details which will allow for success in your performance. It allows the performer to become familiar with the competitive environment and the play, pattern or routine. Reduce negative thoughts and stress related reactions (e.g. muscular tension) by focusing on positive outcomes. It allows performers to concentrate on their technique as they can create a picture of them performing each part of a particular skill or technique correctly