Int 2 / Higher Grade Physical Education

1. Int 2 / Higher Grade Physical Education Preparation of the Body Lesson 7

2. Lesson 7 Content • Why it’s important to gather data on your performance/fitness • Why it’s necessary to overload training programme • Describing how you evaluated the effectiveness of your training programme.

3. Why it is important to gather information about your performance/fitness. • Identify strengths and weaknesses • Target set your development needs • Data forms basis of your Training programme. Allows you to set the initial intensity of your first two week micro-cycle, therefore making the work specific to your current level of ability and most likely to produce improvement / adaptation • Gathering information • General data gathered on whole performance within the game through Time Related Observation Schedule (TROS) • Explain what this is, i.e. How you completed it • This identified my role specific weakness as my CRE / SE as I was... (Describe the data). • This aspect of fitness is important because... • This data is a permanent record of my game based fitness and will allow me to draw comparisons with my abilities at the end of the preparation phase of training

4. Specific Information • The specific analysis of my performance was done through standardised tests outwith the game. • Benefits of standardised testing are... • I completed the... (name the two tests) • I completed these test by... (description of the two tests) • These tests allowed me to accurately set my training programme and targets for improvements. This maintained my motivation for the preparation phase of training. • I used the data from the specific analysis, i.e. my standardised tests to also monitor my progression as I undertook a 6 week training programme to improve my CRE / SE • By monitoring my programme I knew if I was improving • By monitoring my programme I knew exactly when to apply the principle of overload. • Although the standardised tests are outwith the activity, they were easy to replicate after each two week micro-cycle to monitor my progression and ensured valid and reliable data was obtained.

5. Why it’s necessary to overload training programme We have looked in lesson 4 at how you monitored your training programme. The question below is often asked after or instead of a question which asks you to describe how you monitored your training. Having monitored your level of fitness during your training programme you will have made changes. Explain why these changes were necessary. Give examples to support your answer. Key Words... You will have made changes. Explain why these changes were necessary. Give examples to support your answer.

6. You have notes on monitoring your performance from Lesson 4. • I monitored my programme by… (describe how fully...training diary – interim testing) • Monitoring my programme was important for a number of reasons.... • It let me check to see if my training method was appropriate and that the work was specific to my current level. • I was able to check my current level against my last set of results to track my progression • This would tell me if my intensity levels were set correctly • I compared my first set of test results at the end of my first two week micro-cycle with… • This highlighted that my level of __________ was improving. For this reason I applied the principle of Progressive Overload. • Describe how you applied the principle of overload....what did you alter...use the following terms...Frequency, Duration and Intensity.

7. My second set of interim test results when compared with my earlier results showed that… • Highlighting that the overload I had undertaken in my training programme had worked as the overload I had applied had ensured that my ............. Continued to improve and did not plateau. • To keep track of both the work I completed and how I intrinsically felt I kept a...................... • I was able to get internal feedback on how I felt during my pre season training programme and pre season games. This was recorded in my ................................. • This enabled me to see over each two week micro-cycle how I felt and tracked my progression towards the next part of the training year- the competition phase.

8. To ensure my overload was progressive and specific to my current level, I used the data from my interim testing at the end of each micro-cycle to guide the levels/degree of overload I applied at the start of each micro-cycle. • Examples of how you added overload, detailing differences in your programme between each section • Intensity- (repetitions, rest time, training zone differences, changes in intensity of runs) • Frequency- (how many times a week did you train in wk 1 and 2 was this different to weeks 3 and 4) • Duration (your session lasted longer as you increased the time or distances you trained over) • This ensured I was progressing smoothly as training was based on my current level of ability and attainment. Ensuring the principal of specificity was maintained.

9. Describing how you evaluated the effectiveness of your training programme Explain why it’s important to evaluate the effects of your training programme. Describe how and why you completed interim tests. Explain how you retested both within and outwith the activity at end of six weeks - retest shows that fitness levels improved. Explain the improvements retest data shows. Discuss both outwith and within the activity results. Briefly describe your role and responsibilities. Describe how your performance has altered within the game of football. What are you now more able to do that you couldn’t previously. Relate to your role and responsibilities. You must give specific performance examples to support your answer. Create your own structure then we’ll compare it to mine Here’s a clue my structure contains 6 bullet points