1. HIGHER PE SWIMMING PREPERATION OF THE BODY Lecture 2

2. PREPERATION OF THE BODY Swimming is an all round physically demanding activity. It combines varying levels of fitness along with a complex series of movements over set distances. Swimming is an all round physically demanding activity. It combines varying levels of fitness along with a complex series of movements over set distances. Body positioning Body positioning Arm action Arm action Leg action Leg action Breathing technique Breathing technique Speed, endurance or both Speed, endurance or both

3. AREAS OF FITNESS Fitness Physical Mental Skill Related

4. Physical Fitness Swimming, therefore, has the following specific, physical fitness demands: 1. Cardiorespiratory endurance: This is connected with aerobic fitness. It is the ability of the performer to last the duration of the race whilst maintaining high levels of skill, concentration and ability to perform all the performance requirements already stated. Aerobic fitness will also allow performer to recover quicker after periods of intense effort. 2. Speed or speed endurance: Speed is the ability of a performer to move their whole body quickly over a specific distance. Speed endurance is required to make repeated movements over many laps of the pool.

5. Physical Fitness 1. Explosive speed or acceleration: This is the ability to get off the mark quickly which is important for short sprints – dive starts. 2. Strength: This is the maximum force that can be produced by a muscle or group of muscles in a single contraction; arm pull in any given stroke 3. Strength + Speed = Power : Which is required for any fast action that requires strength i.e. arm action or leg action Flexibility: Range of movement around joint – shoulder or hip movement Flexibility: Range of movement around joint – shoulder or hip movement

6. Skill Related Fitness Skill related aspects of fitness are closely related to physical aspects of fitness and can be developed in a similar way Skill related aspects of fitness are closely related to physical aspects of fitness and can be developed in a similar way The following are skill related aspects of fitness the are important in swimming: 1. Balance: in swimming is the ability to maintain control of body during movement. Streamlined body position in water must be maintained 2. Coordination: is the ability to perform controlled and accurate motor tasks. Needed to skilfully control are or leg movements at the same time as each other.

7. Skill Related Fitness 1. Reaction Time: is the ability to quickly react to a stimulus e.g. at the start of a race 2. Timing: is the ability to perform with accuracy at appropriate time and with appropriate weight - Arm pull in breaststroke working in time with leg kick to maximise glide phase.

8. Mental Aspects of Fitness Mental aspects of fitness are concerned with a performrs ability to manage their own emotions and cope with the challenges of performance. Mental aspects of fitness are concerned with a performrs ability to manage their own emotions and cope with the challenges of performance. The following are important mental aspects of fitness for swimming The following are important mental aspects of fitness for swimming 1. Determination: performer must be determined to keep working to required level and to compete with others 2. Motivation: this is the performers desire to succeed which encourages a positive attitude - training 3. Concentration: This allows the performer to remain focused and shut out external distractions i.e. stroke technique or crowd in a race

9. Mental Aspects of Fitness 1. Level of Arousal: This is linked to how interested you are, at any given time, and can depend of factors such as stress and fatigue. 2. Stress Management: is very important for successful performance in swimming. You must be able to control anxiety and outside pressure in order to maintain concentration. Performers can develop techniques to focus on performance way from things that distract. These include goal setting, mental imagery/rehearsal, relaxation techniques and “self talk”

10. Role Specific Fitness Fitness within team games Fitness within team games Depending on what role you play within the team, you will require different aspects of physical, skill related and mental aspects of fitness to different extents. Depending on what role you play within the team, you will require different aspects of physical, skill related and mental aspects of fitness to different extents. In the practical sessions of football, we have focusing on different roles within structures In the practical sessions of football, we have focusing on different roles within structures Take one position and list which aspects of fitness would be most important and the reasons why. Take one position and list which aspects of fitness would be most important and the reasons why.

11. HOMEWORK Complete the handout and complete Q1 and Q2. In Q1 keep the description brief and for the Physical elements can you name a test that can measure your level of fitness Complete the handout and complete Q1 and Q2. In Q1 keep the description brief and for the Physical elements can you name a test that can measure your level of fitness Look at the example on next slide Look at the example on next slide

12. CARDIO RESPIRATORY ENDURANCE