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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Describing how you assessed your performance
Considerations when creating a training programme
Methods of Training
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
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.
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.
25m12 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.
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
After identifying and testing the specific aspects of fitness relevant to your position you can set about developing your identified weakness.
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.
TrainingPhysical 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.
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)
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
– Increasing the number of sessions (Frequency).
- Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity)