Int 2 / Higher Grade Physical Education

1. Int 2 / Higher Grade Physical Education Preparation of the Body Lesson 4

2. Lesson 4 Content • Homework feedback • Peer marking of homework • Principles of training • Monitoring training programme • Creating Weeks 3 & 4 of training programme

3. Homework feedback Homework codes used in PE Excellent of the standard expected Satisfactory, some key content / information missing Unsatisfactory, not of the level required - REDO

4. Homework feedback (filled in as a class after peer marking task) Generally . But a number of Some improvements required Commonly missed out content Fartlek Training: Interval training:

5. Fartlek Training • Structure of Answer • Describe what fartlek training is 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

6. Fartlek Training Jog Jog Sprint Walk Walk Sprint Jog Jog • Structure of Answer • Describe how you used fartlek training – give examples from your programme of work As a central midfielder I used fartlek training to improve my cardio respiratory endurance. My programme of work required me to run continuously for a specific period of time. Within this time the intensity at which I ran altered every 20m. I would either sprint – jog or walk. My first set of work was 3x6minutes 40 seconds rest 70% - 75% of max HR, (10s pulse of 24/25). In this six minutes I had to continuously repeat the circuit below. After the 6 minutes were up, I would rest for 40s and check my 10s pulse count to ensure I was working at the correct intensity.

7. Fartlek Training • Structure of Answer • Explain the benefits of fartlek training - i.e. why did you use it. Develops aerobic fitness by continuous running. Can be linked to CRE training zone requirements. Enabling you to easily monitor your training to ensure your working at the correct intensity. 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). • Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity) • Exercising harder by working at a higher % of max heart rate (Intensity) • Increasing the time each run lasts for (Duration).

8. Homework feedback (filled in as a class after peer marking task) Generally . But a number of Some improvements required Commonly missed out content Fartlek Training: Don’t explain example of fartlek work. Don’t link to aspect of fitness Interval training:

9. Interval Training • Structure of Answer • Describe what interval training is 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.

10. Interval Training • Structure of Answer • Describe how you used interval training – give examples from your programme of work As a right midfielder I used interval training to improve my speed endurance. My programme of work required me to sprint a specific distance – then rest – before sprinting again. For example my first set of work was 3x40m @100 % 15s rest This involved me sprinting 40m - resting for 15s - sprinting 40m - resting for 15s - sprinting 40m.

11. Interval Training • Structure of Answer • Explain the benefits of interval training - i.e. why did you use it. Allows you to easily focus on a specific aspect of fitness in my case Speed Endurance Allows you to work at a higher intensity with limited fatigue occurring Could easily be adapted to my position. By running at varying intensities and walking during my rest could ensure my work was game like. Interval training can be progressively overloaded by. • Increasing the number of sessions in a week (Frequency) • Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity). • Increasing the number of repetitions/number of runs (Duration)

12. Homework feedback (filled in as a class after peer marking task) Generally . But a number of Some improvements required Commonly missed out content Fartlek Training: Don’t explain example of fartlek work. Don’t link to aspect of fitness Interval training: Don’t give example of interval work Don’t explain example of fartlek work. Don’t link to aspect of fitness

13. Principals of Training (explain what each of the terms below means) • Specificity • Progressive Overload • Frequency • Intensity • Duration

14. Applying Progressive Overload(Explain how your chosen method of training can be overloaded) • Interval training can be progressively overloaded by. • Increasing the number of sessions in a week (Frequency) • Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity). • Increasing the number of repetitions/number of runs (Duration) • Fartlek training can be progressively overloaded by. • Increasing the number of sessions (Frequency). • Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity) • Exercising harder by working at a higher % of max heart rate (Intensity) • Increasing the time each run lasts for (Duration).

15. Quick Fire Questions How did we make sure our training was specific to activity, position and level of fitness. Used an appropriate method of training. Tailored training to suit position. Used initial test scores to set Weeks 1+2 of training programme Q. As level of fitness improves, how do we ensure it continues to improve and doesn’t plateau? Progressively Overload programme of work How will we know it’s the correct time to overload our programme, and how will we know how much to overload it by? By monitoring our progress

16. How will we monitor your progress? Training Diary Interim testing Benefits of these...

17. Benefits of Monitoring your training I set my initial level using my initial set of test scores to ensure I was working at the correct intensity It allowed me check to see if my training method was appropriate and set at the correct level 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 the training year- the start of the session I was able to get internal feedback by how I felt during my pre season training programme and pre season games. I recorded this information in my training diary.

18. Benefits of Monitoring your training (contd) I compared my first set of test results at the end of week two with my initial test scores…... This would tell me if my intensity levels were set correctly By comparing my results I could apply progressive overload to ensure my programme remained specific to my improving fitness levels. I felt progressively overloading my programme allowed me to monitor the small developments in my fitness as I worked towards my overall goal – motivating With my second set of test results…... this showed that the overload I have undertaken in my training programme has worked and as the weeks progress we are improving my CRE / SE

19. Overloading Training Programmeto create Weeks 3+4 • Interval training can be progressively overloaded by. • Increasing the number of sessions in a week (Frequency) • Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity). • Increasing the number of repetitions/number of runs (Duration) • Fartlek training can be progressively overloaded by. • Increasing the number of sessions (Frequency). • Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity) • Exercising harder by working at a higher % of max heart rate (Intensity) • Increasing the time each run lasts for (Duration).

20. Homework Due - Wednesday 14th September • Explain in detail how you used the principles of training to create your training programme.