Intermediate 1 Physical Education

1. Intermediate 1 Physical Education Preparation of the Body Athletics

2. Purpose The purpose of this part of the course is to see how developing a specific aspect of fitness can have an impact on performance in a particular athletics activity. For the purpose of our investigation we will focus specifically on improving our 1500m run by entering into a training programme specifically designed to improve on our cardio respiratory endurance.

3. Methods of Gathering Information/data on your Fitness • Personal Reflection • What you think about your performance • This judgement is based solely on your opinion • You need to know what good fitness in this activity should look like in order to guage where you think you are, SUBJECTIVE DATA. • Identifies your strengths and weaknesses at this precise moment which you can use as a starting point (BENEFIT). • General (Basic) Observation Schedule (MOVEMENT ANALYSIS) • Watches your whole performance in an activity. • Marks your fitness against a pre-set criteria. • Gives you objective data • Benefits • Cheap and simple to use • Gives you a permanent record to look back at and refer to. • Objectively identifies your Strengths and Weaknessess. • Draws you to a specific aspect of your performance that requires attention

4. Methods of Gathering Information/data on your Fitness • Specific Observation Schedule • Observed on a specific aspect of fitness • Fitness is judged against a pre-set criteria • Success/failure is recorded. • Same benefits as GOS only more specific to 1 particular aspect. • Fitness Testing/ Standardised Norms • Standardised tests specifically designed to test one particular aspect of fitness. • Standardised means that comparisons can be to already established NORMS for particular groups (BENEFIT). • Fitness tests are normally very easy to set up and run (BENEFIT). • SAME fitness tests used at the end – comparisons can be drawn very easily. • Examples • Timed 1500m Run (CVE) • 12 Minute Cooper Test (CVE) • Multi Stage Fitness Test/ Beep Test (CVE) • Illinois Agility Test (Speed/ Agility) • Sit and Reach test (Flexibility, Suppleness)

5. All the methods of gathering data that you use will help you to understand your current level of Fitness This in turn allows you to plan a suitable training programme that is specific to YOUR needs.

6. Types of Fitness PHYSICAL SKILLRELATED MENTAL Skilled Performer

7. Mental Fitness Determination – keep trying, keep pushing for success throughout process. Motivation - want to do well and improve Level of Arousal Concentration – focus, stay on task, pay attention throughout Ability to mange Emotions

8. Skill Related Fitness Co-ordination - the ability of the brain to link senses such as sight and hearing to parts of the body in order to produce smooth, quick movements Reaction Time - the ability of the brain to respond to a signal or stimulus. Agility - ability of the body to move and change direction quickly Balance - ability of the body to remain stable even when moving. This involves you being able to keep your centre of gravity over the supporting base.

9. Physical Fitness • Cardio-Vascular Endurance • Power • Strength • Flexibility • Muscular Endurance • Speed

10. The aspect of fitness that we focused on was improving our levels of Cardio respiratory Endurance. Cardio respiratory endurance is.................The ability of the heart (Cardio) and lungs (Respiratory) to maintain a plentiful supply of oxygenated blood to the muscles enabling the athlete to maintain near maximal effort over a long period of time. A 1500m run requires good levels of cardio respiratory endurance

11. Data Collection INVESTIGATE Observe/test your performances) by collecting data REVIEW/EVALUATE ANALYSE Identify improvements Collate results through re-testing and identify and collecting strengths and new data weaknesses DEVELOP Design a suitable, specific Programme to develop area Of weakness The ‘Cycle of Analysis’ is a useful way on analysing and improving performance. The first stage requires us to collect and record data during performance. After doing this you are able to identify what your strengths are and what areas of weakness require development.

12. We collected data on our current CV levels by using the following methods Personal Reflection – What you think about your levels of fitness, your opinion of where you are. Then........... • These are specifically designed to test particular Aspects of Fitness(CVE in this case) • These tests are STANDERDISED (meaning that they are always the same and follow the same test procedures). Results from these tests can then be used to compare against STANDARDISED NORMS (already established standards) to gain a better understanding of where you are. Timed 1500m run - Multi Stage Fitness Test -

13. You need to know your Acronyms!!!!!!! Specificity – Relevant and Meaningful – Why? Progressive Overload – F.I.T!!!!! Over training – rest and recovery during training Reversibility – ensuring that the benefits are long term – if you stop, your body will go back to the condition it was in before you started very quickly. Tedium – must be varied and interesting training, keep training challenging.

14. Monitoring, Reviewing and Evaluating Progress • As you develop your fitness for your activity, it is important that you plan and monitor your progress as you move towards your personal goals (These are set before your development programme begins) • Throughout your development programme (after every training session) you completed your training diary. This is a particularly important part of the whole process. • Questions to specifically get you thinking about your progress • What things went well today?? • This type of question helps you to plan your next sessions.

15. Methods of Training Fartlek Training – Mixture of Continuous and Interval Training – Continuous steady paced work with short intense bursts followed by an active (slower) recovery. Circuit Training – Fixed Circuit of set tasks based on the specific type of fitness you are looking to develop (Aerobic Circuits). Interval Training – Any form of exercise that allows a work/rest ration (interval) to be easily calculated. E.g 2 mins run, 1 min rest. 2:1 work to rest ratio. Continuous Training – Any exercises that get your heart rate operating in your training zone for 20-30 mins for 3-4 sessions per week (Swimming, jogging, cycling, rowing).

16. Training Zones and Thresholds Training Thresholds and zones are determined by heart rate. MHR must be calculated before training thresholds and zones can be established. By Understanding Training thresholds and Training Zones you can ensure that you train the correct energy system at an appropriate intensity.

17. Training Zones and Thresholds • a THRESHOLD is a LINE • a ZONE is an AREA. • In order to improve our CVE, we needed to ensure that we were working within our AEROBIC training zone. • MHR (220) minus age (Mr B 37) = 183 • Multiply that by 0.7 (70%) and you now have your aerobic threshold ( the line where you must be working above) • Add your pre-calculated resting HR to this in order to find the top line of your TZ (anaerobic threshold)

18. Warm Ups and Cool Downs • Purpose – gradually get your whole body prepared for the work ahead • Gradually raising body temperature • Gradually increasing the blood supply to your muscles by gradually raising pulse rate • Gradually preparing muscles for the movements they will be expected to perform.

19. Warm Ups and Cool Downs Warm ups should be organised into 4 stages Gentle Aerobic exercise such as jogging, side stepping, hopping etc Static stretching to increase the length of muscles and improve flexibility of joints. Stronger aerobic/anaerobic exercise to increase body temperature and HR. This may involve a practice of the movements of the activity combined with dynamic stretching activities. Preparing your mind mentally for the activity ahead