1. Improving my performance in Ultimate Frisbee

2. What biophysical aspects will you be focusing on? In my training program I will be focusing on the following biophysical aspects Continuous training Interval training Frequency Duration Intensity Aerobic energy system Intro

3. MonTuesWedThursFriSatSun AMWater polo Gym session School5 km runInterval training Ultimate games PMSoccer training Walk with mum My training program (week 1)

4. MonTuesWedThursFriSatSun AMWater polo Gym session School5 km runcrossfitUltimate games PMSoccer training Walk with mum My training program (week 2) Need a 4 week program

5. Definitions for all of the biophysical aspects you are using will go here. Continuous training No rest periods Usually low to med intensity Greater than 20 mins Predominately uses aerobic energy system E.G - Running cycling swimming Definitions

6. How and why have you applied each biophysical aspect to your training program? Again cover all aspects Continuous training 5km run on Tuesday at school usually takes me 30mins Our soccer trainings usually end up with a game that takes around 25 – 30mins. I am working continuously. In Ultimate Frisbee I am using my aerobic energy system to train this I need to train continuously. I need a good base aerobic fitness. Application

7. Relate biophysical aspects together but focus on 2 to 4 aspects at a time. E.g. link continuous training, aerobic energy system and intensity This is important for M or E!! These answers may be a little bit longer See next slide for example (continuous training, aerobic energy system, duration and intensity Linking aspects (interrelating)

8. I used continuous training to train my aerobic energy system. Every week I would include a 5km run. This took me about 30mins to complete I knew that I was using my aerobic energy system as I was breathing quite hard increasing my oxygen intake to help fuel the system. I measured my intensity through the use of time (6min kms) giving the overall duration of the session at 30mins. This felt quite comfortable and I was able to sustain this pace for the 5km run. Linking aspects (interrelating)

9. List the positives of your program Specific to ultimate Frisbee Adequate rest periods Focused mainly on aerobic endurance Trainings became easier Increased energy levels Helped my motivation Made new friends Positives of program

10. List the negatives of your program 5km runs became a bit boring Need to incorporate more strength conditioning components Easy to follow at school, hard at home Didn’t train hard enough at times Hard to juggle school and training Negatives of program

11. Overall my program was successful. I increased my aerobic endurance as seen in my 3km run time decreasing from 15.36secs to 13.45secs. I was able to complete my 5km run sessions faster as I progressed through my program. Using continuous training was effective for me. Evaluation

12. Next time I would increase the frequency of my 5km runs to 2 or 3 a week (with adequate rest). This may result in faster training gains. Try to cover most of the biophysical aspects you have focused on over the program Evaluation cont’d