1. Higher PE Preparation of the Body Lesson 7 Tuesday 7 th September

2. Intro Activity The level of intensity for continuous training should be 70-85% of your max heart rate. This can be controlled by wearing a heart rate monitor. Can you think of a way of measuring the intensity you are working at during Fartlek training?

3. Learning Outcomes By the end of this lesson you should all be able to: 1.Describe in detail Fartlek training. 2.Describe in detail interval training. 3.Describe a single training session for your identified weakness.

4. Task 1 Write down a description for fartlek training and interval training on the worksheet you have been given. State what aspect of fitness it can be used to improve and describe exactly how it should be carried out. Be very detailed!!! Enter this as workbox 7 after page 19 of your course notes

5. Task 1 You must ensure you answer the following questions in your descriptions: Which aspect of fitness does it improve? Why it is appropriate for you to use the method? How is the method carried out? How is the method set-up?

6. Fartlek Training This is a Swedish term meaning ‘speed play’. It can take a variety of different forms including varying pace or level of terrain. It involves running for a period of time at different speeds (or levels). These speeds can include: walking, jogging, ½ pace running, ¾ pace running and sprinting.

7. Fartlek Training Example Session: Walk Jog ½ Pace ¾ Pace Sprint 40m 80m

8. Fartlek Training To determine whether or not improvements have been made over time and to ensure that you are working at the correct intensity we can use rating of perceived exertion (RPE) Borg’s Scale - RPE

9. 6 No exertion at all 7 Extremely light 8 9 Very light - (easy walking slowly at a comfortable pace) 10 11 Light 12 13 Somewhat hard (It is quite an effort; you feel tired but can continue) 14 15 Hard (heavy) 16 17 Very hard (very strenuous, and you are very fatigued) 18 19 Extremely hard (You can not continue for long at this pace) 20 Maximal exertion Borg Scale

10. Rating of Perceived Exertion Perceived exertion is how hard you feel your body is working. It is based on the physical sensations a person experiences during physical activity, including increased HR, increased respiration or breathing rate, increased sweating, and muscle fatigue. With experience of monitoring how your body feels, it will become easier to know when to adjust your intensity. There is a link between RPE and heart rate (HR = RPE x 10)

11. Task 2 Discussion: What could you do to increase the INTENSITY of a continuous training session? What could you do to increase the INTENSITY of a fartlek training session?

12. A single training session This should include: A warm up (3 parts) The CRE session Skills practices Small sided games A cool down

13. Task 3 Using the worksheet, describe a single training session for your identified weakness. Once complete enter this worksheet as workbox 8 after page 19 of your course notes.

14. Learning Outcomes By the end of this lesson you should all be able to: 1.Describe in detail Fartlek training. 2.Describe in detail interval training. 3.Describe a single training session for your identified weakness.