1. Preparation of the Body
Lesson 6/7

2. Questions Choose an activity. Name an aspect of physical fitness.
Describe the tests you used to assess this aspect of physical fitness.
What method of training did you use to develop this aspect of fitness?
Describe a training session from the start of your training programme.
As your programme progressed, how did you make our sessions more difficult? Make reference to the principles of training.

3. Choose an activity
BADMINTON!

4. Name an aspect of physical fitness.
LOCAL MUSCULAR ENDURANCE!

5. Describe the tests you used to assess this aspect of physical fitness.
I used a standardised test called the ‘Harvard step test’
The test is conducted as follows:
1. Step up on to a 45cm high gym bench once every two seconds for five minutes (150 steps)
2. Have someone to help you keep to the required pace
3. One minute after finishing the test take your pulse rate (bpm) for 30 seconds – Pulse 1
4. Two minutes after finishing the test take your pulse rate (bpm) for 30 seconds – Pulse 2
5. Three minutes after finishing the test take your pulse rate (bpm) for 30 seconds - Pulse 3
The three pulse rates are then used in a calculation to rate your level of fitness against national averages.
Your level of fitness is based on your rate of recovery after exercise.

6. Describe the tests you used to assess this aspect of fitness.
To gather data on local muscular endurance specifically related to badminton I completed a scatter gram.
I played a 12 minute game against a partner of similar ability.
The positioning of my shots was marked on a scatter gram by my partner.
Shots played in the first 4 minutes were marked with a red pen, the second 4 minutes with a black pen and the last 4 minutes with a blue pen.
This showed the quality of my shot placement and court movement as the game progressed.

7. What method of training did you use to develop this aspect of fitness?
CIRCUIT TRAINING!

8. Describe a training session from the start of your training programme.
I completed a 10 station circuit
Week 1/2 30 seconds work, 60 seconds rest. Week ¾ 30 s: 30sWeek 5/6 45s: 15s
Stations worked major muscle groups used in badminton e.g. arms (bicep curls, shoulder press etc) and legs (step ups, running squats etc)
I performed as many repetitions as possible in the 30 secs.

9. As your programme progressed, how did you make our sessions more difficult? Make reference to the principles of training.
I used Progressive Overload to make my sessions more difficult, these are intensity, frequency and duration.
Frequency – I increased the number of training sessions from 2/3/4.
Duration – increase the length of training sessions .
Intensity – increase the work/rest ratio. Work for 30 seconds, rest for 45 secs.