1. Preparation of the Body Lesson 4/5

2. Lesson Objectives  To introduce mental-related fitness.  To introduce different methods of training.

3. Mental Fitness  Mental fitness/preparation is just as important to a successful performance as physical and skill-related fitness.  Aspects of mental fitness include managing emotions and rehearsal.

4. Managing Emotions  If you are in a demanding situation you will need to be able to control your emotions so that your skill level is not affected.  By controlling your emotions you will be able to concentrate on the requirements of the situation.

5. Inverted U Theory of Arousal As arousal increases, so does performance, but only up to a certain level. Further increases in arousal cause a decrease in performance Performance Arousal Peak performance

6. Managing Emotions  During a match you need a high level of concentration to stay focused on the game.  You need to concentrate to anticipate where your opponent is going to play their shots and to react quickly.  You need to concentrate so you do not start making unforced errors.

7. Rehearsal  Rehearsal involves running over what you intend to do at different stages of a match e.g. winning or losing.  Your plan will involve analysing your opponents strengths and weaknesses.  The more you run over your game plan the more comfortable you will be when having to carry it out.

8. Methods of Training  Read over the different methods of training on pages 68-71.

9. Methods of Training  Match the methods of training with the correct description, benefit and activity.

10. Continuous Training  Includes any exercises (e.g. running, swimming and cycling) that ensure that the heart rate is operating in your training zone for approximately 20 to 30 minutes for three to four sessions per week  Venue – indoor, outdoor or pool-bsed  Benefits  Develops cardiorespiratory endurance  Develops aerobic capacity  Straightforward to plan  Progressive overload achieved by exercising more often (increasing frequency), by exercising faster (increasing intensity), or by training for longer (increasing duration).

11. Fartlek Training  Includes continuous running or swimming with short sprint bursts followed by a slower recovery and then more continuous paced running or swimming  Venue - Indoor, outdoor or pool-based  Benefits  Develops aerobic fitness (e.g. by continuous running) linked to training zone requirements; develops anaerobic fitness (e.g. by short, speed- endurance sprints)  Can be varied to suit your own requirements; can be adapted to terrain (e.g. using short hills for speed endurance sprints during a longer aerobic run)  Progressive overload achieved by exercising more often (frequency), by exercising faster (intensity) or by exercising for longer (duration).

12. Interval Training  Includes any form of exercise that allows a work/rest interval to be easily calculated (e.g. swimming, provided that you can swim reasonably well).  Venue - Indoor, outdoor or pool-based  Benefits  Enables high intensity work to be undertaken with limited fatigue occurring.  Develops both aerobic and anaerobic capacity  Progressive overload achieved by carrying out the programme more often (frequency), by working faster or by decreasing rest intervals (intensity) or by exercising for longer (duration).

13. Circuit Training  Includes a fixed circuit of set tasks or individual circuit based on individual’s requirements  Multi-station circuit. Stations could include specific or general exercises (e.g. bench jumps, squat thrusts, and sit ups)  General exercises alternating between different muscle areas.  Planned circuit focusing on specific fitness development.  Venue - Indoor or outdoor  Benefits Develops both general and specific fitness Develops both general and specific fitness

14. Flexibility Training  Includes forms of flexibility or mobility exercises which allow active or passive stretching or resistance.  Venue - Indoor or outdoor  Benefits Enables exercises to be completed which are designed to increase a range of movement around a joint. Enables exercises to be completed which are designed to increase a range of movement around a joint. Increase a range of movement around a joint Increase a range of movement around a joint Progressive overload achieved by carrying out the programme more often (frequency), by working at more advanced and demanding stretching exercises (intensity) or by exercising for longer (duration). Progressive overload achieved by carrying out the programme more often (frequency), by working at more advanced and demanding stretching exercises (intensity) or by exercising for longer (duration).

15. Weight Training  Includes isotonic exercises in which you move the weight through the range of movement required.  Isometric exercises in which you hold and resist against the weight.  Free standing weights and weight machines can be used for both isotonic and isometric exercises.  Venue - Indoor  Benefits Develops both general and specific muscles. Develops both general and specific muscles. Develops muscular endurance as well as strength and power. Develops muscular endurance as well as strength and power. Straightforward to calculate personal values for exercises. Straightforward to calculate personal values for exercises. Progressive overload achieved by increasing weight (intensity) or by increasing repetition (frequency) Progressive overload achieved by increasing weight (intensity) or by increasing repetition (frequency)

16. Homework  Choose an activity  Choose an aspect of physical fitness (1)  Describe the tests you used to test this aspect of fitness. (6)  Choose an aspect of skill-related fitness (1)  Describe the tests you used to test this aspect of fitness. (6)