1. 2.4

2. Li: To know how to structure unit assessment answers To plan/write a draft answer for the unit assessment workbook

3. Factors impacting on Performance Unit 2.4 “You must record and monitor your progress during your performance development sessions.”

4. Your answer must... Identify WHAT method you used to monitor performance development Provide 3 progressive examples of HOW you monitored your performance development. For example, your training diary needs to include: 1. Session targets 2. How you felt before/during/after 3. Heart rate inside Training Zone 4. How you found the session (Easy-Hard) 5. How you performed in the session 6. Highlight any adaptations through progressive overload Explain WHY you used a training diary

5. Week 1, Session 1:03.09.13 To monitor my training programme for performance development of the 800m, I used a training diary. My short-term target for this session was to increase my training zone from 60-65% of my maximum. It was important to record my targets as part of my training diary as it kept me focussed on my training, motivated me to achieve and allowed me to easily track my progress. Before the start of my session, I felt anxious about training as it was my first session and I wasn’t sure how I would cope. My training session was a continuous run which consisted of working within my training zone at 65% for 20minutes. (ADD IN PROGRESSIVE EXAMPLES-This was different to the previous training session as a result of progressive overload as I was now ____.) During the session I felt that the training was challenging but that I was coping better than I initially thought I would. At the end of the session, I recorded my heart rate which was 134bpm and showed that I was working at 65% inside my training zone. This helped to identify that I was working at the correct intensity, improving my fitness and will show when my body starts to adapt to training. Finally, I evaluated how I felt at the end of the session, how I found the session based on a scale of 1-10 with one being easy to ten being hard and how I felt I had performed. I felt tired by the end of the session as I had not pushed my body to run for that length of time in a while and although the session was about a 7 in difficulty, I felt I performed well. I am looking forward to continuing with my training. The training diary was an effective monitoring tool as it evidences my progress, highlights any improvements, helps to recognise if training is too difficult or too easy and if the training programme is being effective.

6. Factors impacting on Performance Now it’s your turn to write an answer… Remember! To follow the structure provided