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National 5

National 5. Prelim Preparation. One off Performance. What activity are you going to use for your one off performance?. Question 2b – Why use the method. MFST (Bleep) test Standardised test – set rules and protocols of how set up = reliable for future reference

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National 5

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  1. National 5 Prelim Preparation

  2. One off Performance • What activity are you going to use for your one off performance?

  3. Question 2b – Why use the method • MFST (Bleep) test • Standardised test – set rules and protocols of how set up = reliable for future reference • Accurate comparison due to reliability • Easy to set up and repeat • Focussed test of CRE • Firm foundation to plan fitness work (programme)

  4. Question 2b – Why use the method • Match analysis - CRE • See how CRE affects your play • Competitive situation (game) • Individual observer = accurate and reliable • Easy to set up and repeat • Can compare you results with others in the class

  5. Question 2b – Why use the method • Movement analysis – technique • Identify strengths and weaknesses of the skill • Knowledge of results - 10 repetitions = accuracy / frequency of success (Quantitative (how many) data) • Can compare to model / elite performer • Qualitative (how good) data = Understanding of what needs worked on • Permanent record – can compare

  6. Question 2c – Strengths and Areas for Development • Identify Strengths of your performance (from data / evidence) • Describe the effect this has on your performance • “My Forehand in tennis is strong. Whenever my opponent plays a weak return to my FH side I can play a fast FH drive to the back corner. This puts my opponent under pressure and gives him less time to be balanced and ready to play an effective return.” • Same for Area for Development (weakness) • “Because my smash is poor I let the ball bounce and play a forehand shot. This gives my opponent more time to recover and get in to base position. I also find it difficult to time the FH shot as the ball bounces very high, very quickly.”

  7. 2d – Training Programme Plan • Factor = Physical = Endurance • Approaches = Interval training and Continuous training • Targets = to get to level 10 on the MFST (Bleep test) • How long? • 4 weeks • How many times? • 3 times a week • What will you change? Describe – make practices more difficult, work longer, shorter rest… • How will you monitor your work? • Training diary / pulse during rest periods / feedback / success (7/10)

  8. Question 2d ii – Explain why you chose this particular programme of work • Variety • Easy to progress • Rest periods allows time to monitor pulse – check your heart rate is what? • Short blocks of work mean concentrating for shorter time • Give examples of why – Listing the above reasons or other reasons without giving examples or greater detail with extended reasons will not give you full marks if any

  9. Reason why • “The 2 minute active rest period allowed me to check my pulse rate. This let me see if I was in the correct training zone. I need to work in the aerobic training zone to improve my CRE. If my HR was below……”

  10. Training Programme • You need three sessions as examples from your programme – do you have these? Create them if you do not • Sessions should show progression

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