1. Preparation of the Body Lesson 4

2. Lesson Objectives  To introduce mental aspects of fitness.  To introduce different methods of training.  To outline the benefits of circuit training.  Introduce what circuit we will be completing for training.

3. Class Task  In groups of 4 make a poster for one of the data gathering methods you have used.  It should include:  Name of test  Aspect being tested  How you completed the test (inc. diagrams)  How you worked out your score  The benefits of the data gathering method

4. Mental Fitness  Mental fitness/preparation is just as important to a successful performance as physical and skill-related fitness.  Aspects of mental fitness include: 1. managing emotions 2. rehearsal.

5. 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.

6. 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

7. 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.

8. 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.

9. Methods of Training  There are lots of different ways to train.  These include:  Continuous training  Interval training  Fartlek training  Circuit training  Flexibility training  Weight training

10. Methods of Training  The method you choose should be specific to your activity and the aspect of fitness you want to develop.  Why choose Circuit Training?  It involves short bursts of activity followed by short rest periods – similar to a badminton rally.  Each station of the circuit requires a certain muscle group to repeat an action. This will develop your LME.

11. 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 Progressive overload achieved by carrying out the programme more often (frequency), by increasing the weight lifted or by decreasing rest intervals (intensity) or by exercising for longer (duration). Progressive overload achieved by carrying out the programme more often (frequency), by increasing the weight lifted or by decreasing rest intervals (intensity) or by exercising for longer (duration).

12. The Class Circuit 1.ARM CURLS 2. STEP UPS 3. SIT UPS 4. SHUTTLE RUNS 10.SKIPPING 9. SQUATS8. BURPEES 7. BOXING HOOKS 6. SPEED BOUNCE 5. UPRIGHT ROW

13. The Class Circuit  Work = 30 seconds  Rest = 30 seconds  Work-to-rest ratio = ?  30 secs work : 30 secs rest

14. Training Diary  What is a training diary?  A training diary is a record of the work you completed during your training programme.  It should show when and how you developed your training programme.  It also record of how you felt during and after each session

15. Training Diary  Why keep a training diary?  It is a permanent record of the work you have completed.  It allows you to monitor how you felt after each session and see whether you are improving your fitness.  It helps you progressively overload your training based on the information collected.  It helps you set realistic training targets that keep you motivated and focused.

16. Homework due Tues 10 th  Name the aspects of mental fitness. (2)  Explain why one is important for successful performance. (2)  What method of training have you used to develop your LME. (1)  Why is this method appropriate? (3)  Submit your training diary for Week 1.