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Intermediate 1 Preparation of the Body. Describing how you assessed your performance Considerations when creating a training programme Methods of Training. Describing How You Assessed Your Performance. Using the keywords below answer the following question in your jotter.

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intermediate 1 preparation of the body

Intermediate 1 Preparation of the Body

Describing how you assessed your performance

Considerations when creating a training programme

Methods of Training

using the keywords below answer the following question in your jotter
Using the keywords below answer the following question in your jotter

KeywordsTime related movement observation schedule Similar ability maximal test standardised test broke my performance down video recorded continuously running laps of 150m course 12 minute cooper run competitive game national averages multi-stage fitness test partner records laps and cones levels get progressively faster 2 cones 20m apart

  • Describe the steps you took to gather information on your performance.
q describe the steps you took to gather information on your performance
Q. Describe the steps you took to gather information on your performance.
  • Structure of Answer

Gather general information by assessing within the game.

Assess within the game = Time Related Movement Observation Schedule

Identify Weakness = Cardio Respiratory Endurance

Gather specific/focussed data by completing standardised tests.

Standardised tests = 12 minute cooper run and multi-stage fitness test.

time related movement observation schedule
Time Related Movement Observation Schedule

To gather general information I assessed my fitness within the game of football. I was video recorded playing midfieldduring a competitive game against a team of similar ability.

After playing I used the video to complete a time related movement observation schedule, which broke my performance down into five minute intervals.

In these five minute intervals I recorded how many times I walked, jogged, mid pace ran and sprinted.

12 minute cooper run

25m

25m

25m

25m

25m

25m

12 Minute Cooper Run

Test for Cardio Respiratory Endurance

Continuous test, requires you to run continuously at your own pace for 12minutes.

Set out six cones in a hexagon 25m apart.

Record total number of laps and cones completed in 12 minutes.

Standardised test compare your results to national averages to assess your level of fitness.

multi stage fitness test
Multi stage fitness test

Test for Cardio Respiratory Endurance (CRE)

Test is a maximal test

This means the test will get progressively harder (faster until you cannot continue)

Each level lasts approximately 1 minute

Each time a ‘bleep’ sounds you must run one 20m shuttle

one foot must cross the line each time

When an athlete does not cross the line before the beep on two consecutive lines, the test is over

Your score can then be recorded and compared tonational averages

slide9

Within

Activity

Develop

Fitness

Specific

Position

Specific

Aspects of

fitness

Test Fitness

Outwith

Activity

After identifying and testing the specific aspects of fitness relevant to your position you can set about developing your identified weakness.

phases of training
Phases of Training
  • Before selecting a method of training and creating a training programme it is important to consider what PHASE of TRAINING you are working in.
  • There are THREE PHASES of training.
phase of training
Phase of Training

PREPARATION PHASE = PRE SEASON

Our training programmes will take 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.

The fitness work during this phase should be SPECIFIC to the nature of your activity and YOUR ROLE within the activity.

physical fitness training methods

Develop

Fitness

Phase of

Training

Preparation

Phase

Method of

Training

Physical Fitness Training Methods

After identifying the specific aspect of fitness you are going to develop and deciding which phase of the season you are going to be training in you need to select the appropriate method of physical fitness training.

physical fitness training methods1
Physical Fitness Training Methods
  • There are FIVE methods of physical fitness training.
what is interval training
What is Interval Training
  • Interval training involves working for a period of time / resting then working again.
  • Any form of exercise that allows a work/rest ratio to be easily calculated can be used.
  • During week 1 of your training programme you had to run for a certain time at a specific intensity then rest before completing another two runs.

Programme of Work

3 Groups, groups created from 12 minute cooper test results

Group 1 = 9-12 laps Group 2 = 13-15 laps Group 3 = 16-30 laps

Group 1: 3 x 5min 50s rest @ 65%-70% (22-24 beats 10s)

Group 2: 3 x 5½min 50s rest @ 65%-70% (22-24 beats 10s)

Group 3: 3 x 6min 50s rest @ 65%-70% (22-24 beats 10s)

benefits of interval training
Benefits of Interval training...
  • Allows you to easily focus on a specific aspect of fitness.
  • Allows you to work at a higher intensity with limited fatigue occurring.

For example you would not be able to complete the following programme of work at a high intensity.

18 minute run @ 65%-70% (22-24 beats 10s)

But you could complete

3 x 6min 50s rest @ 65%-70% (22-24 beats 10s)

i.e. 6 min run – 50s rest – 6 min run – 50s rest – 6min run

benefits of interval training1
Benefits of Interval training...
  • Interval training is easily adaptable to your position in football.
  • Interval training can be progressively overloaded by.
    • Increasing the number of sessions (Frequency).
    • Increasing the number of runs (Duration).
    • Exercising harder by working harder/increasing 10s pulse count or decreasing the rest intervals (Intensity).
what is fartlek training
What is Fartlek Training
  • Fartlek training involves continuously running for a period of time.
  • Continuously run with short sprint bursts followed by a slower recovery and then more continuous paced running.

Jog

Jog

Sprint

Walk

Walk

Sprint

Start

Jog

Jog

benefits of fartlek training
Benefits of Fartlek training...
  • Develops aerobic fitness by continuous running. Can be linked to CRE training zone requirements.
  • Develops anaerobic fitness by short sprints.
  • Fartlek training is easily adaptable to your position in football
  • Fartlek training can be progressively overloaded by.

– Increasing the number of sessions (Frequency).

    • Increasing the time each run lasts for (Duration).

- Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity)

why use these methods
Why use these methods?
  • Training during the PREPARATION phase.
  • Both FARTLEK and INTERVAL training allow us to easily focus on a specific aspect of fitness.
  • We can easily 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.
homework due thursday 19 th college pupils must submit homework before going to college
HomeworkDue: Thursday 19thCollege pupils must submit homework before going to college

Questions

  • Describe the methods you used to collect data on your performance.
  • Why were each of the methods you used considered appropriate.
  • Describe the main differences between the 12 minute cooper run and the multi stage fitness test.
  • Create a poster explaining how to carry out either the 12 minute cooper test or multi-stage fitness test.
  • What two factors do you need to consider when creating a training programme.
  • Name and describe two methods of training you could use to develop cardio-respiratory endurance.