Higher PE

1. Higher PE Preparation of the Body

2. Physical, skillrelatedand mental fitnessare all required for successful performance. With reference to your chosen activity, explain why one aspect of each of these types of fitness is important. Identify Key words… One aspect of each of these types – Physical, Skill Related and Mental • Structure of Answer • Introduction – Explain that football is fast fluctuating game, each position has different requirements. • Name the position you play. Explain what your main responsibilities are • Explain that ____________ is main aspect of physical fitness. • Define what ____________ is. • Give performance related examples of why you need ____________. • Explain that AGILITY is main aspect of skill related fitness. • Define what AGILITY is. • Give performance related examples of why you need agility. • Explain that ____________ is main aspect of mental fitness. • Define what ____________ is. • Give performance related examples of why you need_____________.

3. Physical fitness example As a central midfield player having a high level of CRE is very important for effective performance. CRE is concerned with the efficiency of the heart and lungs. If I have good CRE then I can ensure a sufficient supply of oxygen reaches the working muscles over the entire 90 minute game. This is particularly important to my role as a central midfield player because I am expected to cover large areas of the pitch. It is my responsibility to track opponents back into defence in addition to having the energy to get up the pitch and support the attack when we win the ball back. If my CRE is better than my opponents then towards the end of the game I will be able to get away from them more easily making me an unmarked option in attack. Physical, skill related and mental fitness are all required for successful performance. With reference to your chosen activity, explain why one aspect of each of these types of fitness is important.

4. Skill Related fitness example An aspect of skill-related fitness which is important in my role as central midfielder is agility. Agility is the ability to move the body quickly and precisely. It requires both speed and flexibility. Good agility helps me to quickly change direction and accelerate into a space. This could make me available for a pass from my team-mates and could help create an overload in attack because I have lost my marker. Being agile also helps me dribble past opponents as I can change speed and direction more quickly. Physical, skill relatedand mental fitness are all required for successful performance. With reference to your chosen activity, explain why one aspect of each of these types of fitness is important.

5. Mental fitness example In my role as central midfielder in football it is important that I keep my level of arousal at a moderate level. Arousal refers to how motivated you are during your performance. If my arousal is too low, maybe due to fatigue or my mind being elsewhere, then I may not try hard enough to make the long runs up pitch to support the attack making my team less likely to score important goals. In addition being overly aroused could result in me being anxious or stressed. This would be bad because I need to be calm and composed on the ball to execute my passing game effectively. Physical, skill related and mental fitness are all required for successful performance. With reference to your chosen activity, explain why one aspect of each of these types of fitness is important.

6. Select an aspect of physical fitness. Describe the methods you used to gather information on this aspect. Explain why the methods were appropriate. Identify Key words… Describe methods you used - Why methods were appropriate • Structure of Answer • Introduction • Two methods of testing… Outwith and Within… • Firstly tested… Within... • Describe how you used Time Related Observation Schedule. • Explain why Time Related Observation Schedule was appropriate • Secondly tested… Outwith… • Describe the two standardised tests. • Explain why each was appropriate.

7. How you used Time Related Observation Schedule Why you used Time Related Observation Schedule

8. WHY you used the two Standardised Tests HOW you used the two Standardised Tests • Cardio Respiratory Endurance • 12 Minute Cooper Run (CONTINUOUS TEST) • Multi Stage Fitness Test (MAXIMAL TEST) • Speed Endurance • 10,25,50m sprint tests • KHS Derived Speed Endurance Test • Knowledge of activity doesn’t influence performance in test. • Unlike actual game no variables that you can’t control. • Specific to aspect of fitness. • Raw quantitative data. Measure and compare scores with retest data. • Are standardised results, compare with national averages. • Raw scores can be used to set intensity in week 1+2 of training programme.

9. Describe, in detail the content of a training programme where you focused on the aspect of fitness identified in Part (b) to develop your performance. Identify Key words… Content of a training Programme • Structure of Answer • Introduction – Activity, position, phase of season, aspect of fitness being developed • Method of training • Define the method (don’t describe your programme) • Why appropriate – Activity, Position, Phase of season, Benefits of method • Target setting linked to training outwith activity • Principles of training – Specificity, Duration, Frequency, Intensity • Example of Week 1&2 of training session • Applying Progressive Overload – Describe Weeks 3&4 • Two weeks from Competition Phase of Season, so training very game like – Describe Weeks 5&6

10. I am in the Preparation phase of my training year, this is where I carry out general fitness work followed by more specific fitness work. As I progress through my programme of work there was an increase in the intensity of my work as the start of the new season approached. As the season approaches, my training should became more game like. As a ………… the fitness work I carry out should be specific to the activity of football and my role. The aspect of physical fitness I identified as being in need of improvement was .................. To develop my ………… I used ………… Training. ............... ...............Fartlek training involves continuously working for a period of time. Within this time the intensity at which you works varies. Usually it involves continuously running with short sprint bursts followed by a slower recovery and then more continuous paced running. However any exercise which allows you to work at differing intensities can be used i.e. cycling, swimming ............... Interval training involves working for a period of time/ completing a set amount of work – resting - then working again. Any form of exercise that allows a work to rest ratio to be easily calculated can be used.

11. I choose to use fartlek training as it allowed me to easily focus on CRE. It could be easily adapted to suit my position. By working at three different intensities, walk-jog-sprint I could ensure my work was game like. Fartlek training is beneficial as it develops aerobic fitness by continuous running and anaerobic fitness by short sprints. In relation to aerobic fitness it can be linked to my training zone, enabling me to easily monitor my training and ensure I was working at the correct intensity. Fartlek training can be progressively overloaded by increasing the number of sessions (Frequency). Exercising harder by taking out some walks and adding more jogs or replacing jogs with sprints (Intensity). Also I can work at a higher % of my max heart rate (Intensity). I could also increase the time of each run. I choose to use interval training as it allowed me to easily focus on speed endurance. It could also be easily adapted to suit my position. By running at varying intensities and walking during my rest intervals I could ensure my work was game like. Interval training was beneficial to developing my speed endurance as it allowed me to work at a higher intensity with limited fatigue occurring. Interval training can also be progressively overloaded by increasing the number of sessions in a week (Frequency). Exercising harder by increasing the intensity of my runs or decreasing the rest intervals (Intensity). I could also increase the number of repetitions/number of runs (Duration).

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.

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 specificity, duration, frequency, intensity 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........................ To ensure I was ready for the competition phase my programme lasted 6 weeks. I split my training programme into 3 x 2 week sections. To ensure Weeks 1&2 were specific to my initial level of fitness I used my initial test results from the ........................ and 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. 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.

14. In Week 1&2 I completed .......... (describe your programme, fartlek remember a picture paints a thousand words.) Progressive overload was implemented by increasing the intensity, frequency and duration of my programme. In Week 3&4 I applied progressive overload by making the following changes…….. (you must describe the changes you made in Weeks 3&4) During the last 2 weeks my programme was difficult, but it was very game like, this was important as I was close to the start of my competition phase. I increased the frequency of my programme by working 4 days a week after only completing 3 sessions a week. To further overload my programme I also adapted the…….. (you must describe the changes you made in Weeks 5&6)

15. Identify Key words… Why important - Monitor and Review – Programme of work Why is it important to monitor and review your programme of work. • Structure of Answer • Introduction • How you monitored your performance • Interim testing – what are the benefits • Training diary – what are the benefits • Why it was important to monitor and review • Specificity – set work level • Progression – how much to overload by / when to overload • Record of work • Motivation

16. To keep track of both the work I completed and how I intrinsically felt I kept a training diary. This at times allowed me to see over the micro cycle of a week how I felt and tracked my progression towards the next part of my six week programme and eventually the competition phase of the season. During a training session I was able to get internal feedback and record this in my diary at the end of each training session or pre season game. To set my initial work level I used my initial test scores from the ................ and ................ This ensured that I was working at the correct intensity and ensured my programme was specific to my current level of fitness. As I worked through my six week programme it was vital that I monitored and reviewed my progress check to that my training method was appropriate and set at the correct level. Monitoring my programme enabled me to apply progressive overload at the correct times, ensuring my programme remained specific to my needs as my level of fitness improved. Without doing this my fitness could begin to plateau.

17. I also carried out interim tests at the end of week 2 and week 4 and retested my performance at the end of week 6. By carrying out interim testing I could compare the raw scores I got at the end of week 2 with my initial test scores. This would tell me if my initial intensity levels had been set correctly and enable me to easily gauge my how much my ...................... had improved. As I had set my self short and long term targets I found it very motivating to discover that I was achieving my short term targets and made me feel positive about achieving my long term aim. Comparing my results also meant that I could accurately apply progressive overload in weeks 3 & 4 and ensure my programme remained specific to my new improved fitness levels. With my second set of interim test results I could see clearly that the overload I had applied in weeks 3 & 4 had worked and that my ............. was improving as I progressed through my programme of work. I found this to be very motivating as I worked towards my overall goal. To ensure my overload was progressive and set to my current level in weeks 5 & 6, I again used the data from my interim testing to guide the levels/degree of overload applied in the final two weeks of my programme. This ensured I was progressing smoothly and that my training was based on my current level of ability and attainment as I moved towards the competition phase.