Preparation of the Body

1. Preparation of the Body

2. aspects of fitness, this will include not only your physical fitness but your skill and mental related fitness needs monitoring your fitness by comparing your performance and that of others before, during and after training, by using a variety of testing and recording methods various training methods that will help you to improve ALL aspects of your fitness how your body adapts to training in the short and long term In this area, Preparation of the Body you will investigate the specific fitness demands of activities. You will learn about

3. Key Concepts Key Concept 1 Fitness assessment in relation to personal performance and the demands of activities Key Concept 2 Application of different types of fitness in the development of activity specific performance Key Concept 3 Physical, skill-related and mental types of fitness Key Concept 4 Principles and methods of training Key Concept 5 Planning, implementing and monitoring training

4. How fitness assessment can contribute to performance and training through any of the following: The accurate collection and recording of data in standard tests or in full performance context. Identifying strengths and weaknesses in relation to physical, mental or skill-related fitness. Providing comparisons with standard test norms and previous tests. Key Concept 1Key Feature 1

5. Through testing it is possible to identify the strengths and weaknesses of the athlete provide baseline data for monitoring performance provide the basis for training prescriptions assess value of different types of training and help to modify training programmes predict physiological and athletic potential provide comparisons with previous tests and other performers enhance motivation Fitness Testing

6. Aerobic Endurance: 20m Progressive Shuttle Run Test, Cooper 12 minute Test, Harvard Step Test Strength: Handgrip dynamometer, 1 x Rep. Max. in weights room Strength Endurance: Abdominal Bleep Test Speed: 30m sprint test Power: Standing Broad Jump/Standing Vertical Jump Flexibility: Sit and reach Agility: Illinois agility run Balance: Stork Stand (Static) Mental: Questionnaires or self evaluation tests. Recognised Tests Physical Skill Mental

8. The importance of analysing and interpreting test results and using them effectively to inform the preparation and monitoring of training programmes. the preparation and monitoring of training programmes. Key Concept 1Key Feature 2

9. Firstly find out where the problem lies by examining general data, then specific data to show the reason for the problem. Having collected data you would then use it to plan your training. This will allow you to start at the correct point and make sure your training is at the right level. Data then can be used to compare against national standards, before and after programme, so that motivation can be maintained. Example of data collected about movement in a football game.

10. I watched a video of a 40 minute match concentrating on my performance. As I watched the video I filled in a checklist to record my movement throughout the game. I recorded each occasion when I saw myself performing each of the movements.

11. The investigation of performance requirements and related fitness needs specific to selected activities role related responsibilities Key Concept 2Key Feature 1

12. If you wish to improve the condition of your body and so improve your performance in an activity it is necessary to consider several performance-related fitness requirements. It is necessary to maintain a high standard of skill, to be able to maintain a high level of work and be in the right place at the right time. Cardiovascular endurance has a bearing on your ability to do this. The better your cardiovascular endurance, the longer you can maintain your level of play. You may be required to dribble in hockey, to do this effectively you require muscular endurance. If your level of muscular endurance is low, your dribbling will be less successful. You will require strength in rugby to tackle effectively. A goalkeeper will need to move quickly in different directions to save goals, therefore requiring agility.

13. When planning a training programme it is specific to you and the following require careful consideration. Is your proposed training programme suitable for the specific activity? Does it reflect the requirements of that activity? What role will you perform in the activity? Different roles can have different requirements? What is your level of performance? Your training programme should require you to work hard to improve your fitness but still allow you to complete it.

14. Importance of selecting specific training related to identified needs and personal level of performance. For example: in the activity (conditioning) out with the activity or a combination of both Key Concept 2Key Feature 2

15. Frequency Physical fitness training programme Specificity Progressive Overload Duration Intensity Frequency This diagram outlines two models available for physical and skill related training. Duration Conditioning training programme Specificity Progressive Overload Varying fitness demands Intensity Skill development considerations

17. Key Concept 3Key Feature 1 Components of Fitness The term ‘fitness’, incorporates three main areas which are as follows: Physical Skill Mental

18. Aerobic Endurance Anaerobic Endurance Flexibility Power Strength (Endurance) Speed Physical Aspects of Fitness

19. Aerobic Endurance: The ability of our heart and lungs to cope with activity over a period of time. It is important during long periods of strenuous activity, using the whole body, to keep our active muscles supplied with energy and to get rid of waste products. Anaerobic Endurance: The ability of muscle or muscle group to work very hard for limited period of time. An oxygen debt is formed as a result of this is this type of exercise and lactic acid is produced, causing the onset of fatigue. Physical Aspects

20. Strength: The ability of muscle or muscle groups to overcome resistance or exert force. Speed: The ability to move all or a part of the body as quickly as possible. Power: The combination of both speed and strength. Flexibility: Range of limb movement around a joint. Physical Aspects

22. Agility Movement Anticipation Reaction Time Co-ordination Balance Timing Skill Aspects of Fitness

23. Agility: The ability to change direction at speed. It is the combination of speed, balance, power and coordination. Reaction time: The time taken between a stimulus (starting gun) and a response (drive out of blocks). Balance: The ability to keep our body in equilibrium when stationary or moving. Two types are static: e.g. in gymnastics dynamic: e.g. a surfer on a surf board Skill Aspects

24. Timing: The ability to perform skills at exactly the right time, with the right amount of emphasis. Co-ordination: The ability to carry out a series of movements smoothly and efficiently. It depends on our nervous and muscular systems working smoothly together. Movement anticipation: The ability to predict accurately the next set of movements that you need to make Skill Aspects

26. Control Stress Manage Emotions Motivation Self-discipline Determination Focus Mental Aspects of Fitness

27. Control Stress/Managing Emotions: The ability to stay in control even in demanding situations. e.g.-taking a penalty, rock climbing, clash of personalities in a team. Arousal- the preparation of the body for action. When threatened with danger the body prepares to react. This nervous reaction is made use of when preparing athletes for performance. Coaches may psyche up an athlete for an important event or may need to calm down a nervous athlete. If we can become aware of this we can can control our own level of arousal. Additionally, if you are tired your level of arousal may be low. Mental Aspects

28. Mental Aspects This diagram shows the relationship between arousal and performance. High Medium Level of Performance Low Low Medium High Level of Arousal

29. Determination: The ability to stay focussed on the task and see it through to the end. Focus: The ability to concentrate on relevant cues and not uncontrollable external factors e.g. the weather or losing the game. Mental Aspects

30. Self Discipline: The ability to control ones emotions and direct any aggression into positive action. This is the combination of managing emotion and focus. Motivation: There are two types: Intrinsic: Self motivation, comes from our own inner drives. Extrinsic: Comes from rewards and outside pressures Mental Aspects

32. The relationships between different types/aspects of fitness in the development of activity specific performance. Key Concept 3Key Feature 2

33. When playing in the midfield, a player must have a good aerobic base level. This will allow him/her to perform consistently well throughout the game. He/she must also have good muscle endurance to cope with the demands of short sprints when moving between defence and attack. If their aerobic base level is low then concentration and focus will be affected and their rate of recovery will be slow.

34. Principles of Training Key Concept 4Key Feature 1

43. Methods of Training Key Concept 4Key Feature 2