1. Preparation of the Body Lesson 5 Int 2 / Higher Grade Physical Education

2. Lesson 5 Content Homework feedback Cooperative Learning Task – Principles of training Describing training programme Homework

3. Homework feedback Homework codes used in PE Excellent of the standard expected Satisfactory, some key content / information missing Unsatisfactory, not of the level required - REDO

4. Homework feedback Some. But a very high number of very disappointing. A number of people are regularly getting Improvements required Must give performance related examples from your training programme to support answer. Not good enough to simply say that you increased the duration. Commonly missed out content Explanation of how you created week 1 & 2 – a number of people jumped straight to discussing how they applied progressive overload. Not discussing duration in relation to the length of training programme, i.e. three two week cycles, with interim testing and progressive overload every two weeks. Forgetting than frequency relates to how many times you train a week and an explanation as to why you trained Monday, Wednesday, Friday.

5. Cooperative Learning Task Instructions Get into a group of five Number yourself 1-5 Read the answer provided – pay particular attention to the paragraph which corresponds to your number. Each person should take it in turn to explain to their group what their paragraph concerns. Each person should decide whether their understanding is Each person should now join up with those individuals in another group who are of the same number as them. Re-read your specific paragraph Discuss as a group your understanding of the paragraph Return to your original group and feedback on your specific paragraph

6. Phases of Training What are the THREE PHASES of training.PHASES OF TRAINING PREPARATION PHASE (Pre-season) COMPETITIONPHASE (During the season) TRANSITION PHASE (End of season)

7. Aim of preparation phase Training programme takes place during the preparation phase. In other words our training programme is an example of a pre-season training programme. During the preparation phase general fitness work is followed by specific fitness work. As you progress through your programme of work there should be an increase in the intensity of your physical fitness work as the start of the new season approaches. As start of season approaches, training should become more game like. The fitness work during this phase should be specific to the nature of your activity and your role within the activity.

8. Why use chosen methods of training during preparation phase? Both FARTLEK and INTERVAL training allow us to easily focus on a specific aspect of fitness. Could easily adjust my programme using overload as my body adapted and increase the intensity of our training programme as the start of the season approaches. Can ensure that our work is specific to the nature of football and our role within the game. Working outwith the activity made it easier to monitor my progression and made it easier to focus solely on my physical fitness improvement. This was vital during the early parts of pre season as it was important that my fitness would not continue to make my skill level deteriorate during matches.

9. Question. Describe your programme of work Possible add on to this question… Specific to a phase of training Specific to a type of fitness Specific reference to the principles you considered

10. Introduction Phase of training Method of training Target setting linked to training outwith activity Principles of training Example of a training session Progressive Overload Describing your programme of work/training programme

11. I am in the Preparation (pre season) phase of my training year, this is where I......... (explain objective of preparation phase) The most important aspect of fitness I have identified for the position of.............. midfield is.................. Introduction and Phase of Training Method of Training To develop my.................... I used....................... Training................ Training involves................. (brief description of method of training – not a description of training session).

12. Before I started my training programme I set targets for my improvement so that I would remain motivated and focused throughout my programme. This also encouraged me to monitor my performance to see if my training was being effective, i.e. set at the correct level to reach my targets Working outwith the activity made it easier to monitor my progression and made it easier to focus solely on my physical fitness improvement. This was vital during the early parts of pre season as it was important that my fitness would not continue to make my skill level deteriorate during matches. Target Setting Linked to Training Outwith Activity

13. When designing my training programme I had to consider the principles of training to ensure my programme was effective. The principles I considered were........... I firstly considered specificity. To ensure my training programme was specific I selected....................... training to work on my........................ I considered this to be an appropriate method because................................................................................................................................................................................................................. See previous slides to explain why................ Training is specific to preparation phase. Also look back at the benefits of chosen training methods to explain why the method you choose was specific to activity and position Principles of Training

14. I split my 6 week training programme into 3 x 2 week sections To ensure Weeks 1&2 were specific to my initial level of fitness I used........................................ from the...............................To set my level of work. Splitting my programme into 3 two week blocks allowed me to monitor my programme every two weeks and add overload between each section ensuring the level at which I worked was always specific to my fitness level. The next principle of training I considered was Frequency. During weeks 1 & 2 I trained 3 times per week because bellow 3 times a week would not train my body hard enough for adaptation to occur. I ensured I had rest days between my training days so that I had overcome fatigue and worked hard during my sessions

15. During a training session I completed......... (add in your programme, fartlek remember a picture paints a thousand words.) Week 1 and 2 Set 16 x 40m @ 80 %15 seconds rest Set 2 6 x 40m @ 80 %15 seconds rest Set 36 x 40m @ 80 %15 seconds rest Set 46 x 40m @ 80 %15 seconds rest Set 5 etc etc etc... Week 1 and 2- 3 x 8 min @ 65% (10 sec pulse count 22) 40 sec rest Week 3 and 4- 3 x 10 min @ 70% (10 sec pulse count 24) 30 sec rest Week 5 and 6- 3 x 11 min @ 75% (10 sec pulse count 26) 20 sec rest As you can see the intensity and work to rest ratios are set to directly work my body to improve the aspect of fitness my data showed was a weakness (Fartlek Only) I monitored I was in my training zone by…........................................... (doing what during your rest interval) Example of Training Session

16. Progressive overload was implemented by increasing the intensity, frequency and duration of my programme. I increased the frequency of my programme by.................(working for 4 days a week during weeks 5&6 after only completing 3 sessions a week during weeks 1& 2) During weeks 3&4 and 5&6 I further developed the overload in my programme by increasing the intensity and duration. I did this by…............... (give examples from your training programme) During the last 2 weeks my programme was difficult, but it was very game like. (Explain how it was game like) This is appropriate as I was close to the start of my competition phase. Progressive Overload

17. Homework Task 5(a) Due - Wednesday 21 st September Describe in detail a programme of work you followed to develop an aspect of fitness which was identified as a weakness. Structure of Answer Introduction Phase of training Method of training Target setting linked to training outwith activity Principles of training Example of a training session Progressive Overload