Preparation of the Body

1. Preparation of the Body Key concept 4 Principles of Training Methods of Training

2. SPORT FIT • Specificity • Progressive Overload • Reversibility • Tedium / Variation • Frequency – Rest and recovery • Intensity - Avoid over training • Time

3. Higher Order Thinking • You know (or should know!) the principles of training

4. The Krypton Factor • Krypton Factor • 15minutes in pairs to piece together the puzzle

5. Principles of Training Question • Higher 2011 Q4c • Discuss the principles of training you considered when planning a fitness programme. (6)

6. Principles of Training Question • Int 2 2012 Q 3c • When developing your weakness, how did you use the principles of training during your training programme? (4)

7. Higher 2011 Q4c • If a student describes and lists the principles of training, the maximum marks awarded can only be 3. • Principles of training • The response should show acquired knowledge of the principles of training considered when planning a fitness training programme. Reference should be made to the following: • Specificity – activity, personal and aspect of fitness • Overload – frequency, intensity and duration • Progression • Rest and recovery • Reversibility • Adaptation • For example I made sure the training was specific to the weakness identified…also to the demands of the activity…I trained 3 times per week with rest every other day…this allows my body to recover

8. Int 2 2012 Q 3c • Principles of training • You may have a description of how the principles were applied to the programme • For example, I made sure the training was specific to the weakness identified...also demands of activity…I trained three times per week with rest every other day…I applied overload after week 3…increased number of sets…as I was getting fitter…variety within programme…prevent boredom and keep motivation high…each session lasted 50mins… Although the question does not ask for a reason why each principle was used, credit can be given if candidate extends their knowledge. • List ½ marks only; no mention of weakness 3 marks only.

9. Key Feature 2Selecting appropriate Training Methods • What method did we use to train within the activity of the 100m FC? • Interval • What could we have used to improve mental aspects of fitness? • Relaxation, Breathing and Rehearsal (visualisation)

10. What is Interval training? • Interval training is a method of exercising that follows a work / rest structure. • Periods of intense work and then rest period in between periods of intense work again.

11. Benefits of Interval Training • The correct intensity of work can be completed for a longer period of time (making training more effective) due to the rest intervals in each set. The rest is long enough to allow partial recovery to take place giving the opportunity to produce another quality repetition. At the same time, the rest period is short enough to maintain the heart rate in the training zone • Able to objectively monitor the training pace during rest intervals by checking target times and pulse counting • Easy to apply principles of training to work by changing variables of intervals

12. What is Relaxation, Breathing, Visualisation techniques • Relaxation – technique used activate the body's natural relaxation response. The relaxation response is a mentally active process that leaves the body relaxed, calm, and focused.

13. Breathing Technique • Linked to relaxation • Deep breathing is one of the best ways to lower stress in the body. • This is because when you breathe deeply it sends a message to your brain to calm down and relax. The brain then sends this message to your body. • when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax

14. Rehearsal / Visualisation • Also called imagery, mental rehearsal, mediation • Generally speaking, visualisation is the process of creating a mental image or intention of what you want to happen or feel.

15. Describe…. • In note (bullet point form): • The interval training you did to improve your weaknesses – method, weeks, sessions per week (when), length of session, example session • Create a combined relaxation, breathing and rehearsal session – similar to badminton, 20mins long

16. Share your description • Give 2 stars and a wish on your partners description • 2 stars = 2 descriptive comments you liked • 1 wish = 1 descriptive comment you would add

17. Key Feature 2 – Training Methods • 2012 POB Q 3c Describe in detail the method(s) of training that helped you to achieve these improvements in your performance. (6)

18. Key Feature 2 – Training Methods • Int 2 – 2011 Q4c • Describe a method of training you used to develop the aspect of fitness selected in part (a). (4) • NOTE - In part (a) you answered cardio respiratory endurance.

19. Higher 2012 POB Q 3c • The student may answer by describing one method or by describing more than one method. • If a student describes only a training session/ programme, the maximum marks awarded can only be 3.

20. Higher 2012 POB Q 3c • Method(s) of training • The response should focus on description of the method(s) of training such as circuit; interval; conditioning; rehearsal; continuous. Examples of the work undertaken within a training session or programme should be used to assist in describing the method. • For example…To develop my speed endurance the method of training I used was interval training. This involved me working for a period of time, having a period of rest, then working again. I sprinted 50m, then rested for 15 seconds. I repeated that 10 times – this represented a work:rest ratio of approximately 1:2. My next set involved running for 200m in a target time of 45 seconds… reps work:rest ratio.

21. Int 2 – 2011 Q4c • Appropriate methods of training to improve physical ie skill related and mental fitness • The candidates’ responses will depend on the choice of activity and the aspect of fitness selected. Various methods of training could be chosen and some candidates may choose a one session or a block of time to describe what they did. Training methods could be within activity, out with or combination and involve some of the following methods Fartlek; continuous; conditioning; interval; circuit; weight training; relaxation; breathing; rehearsal. • Eg I used interval training for swimming…; warm up of 8 lengths multi stroke…; then some stroke improvement…; then main set…; 6 × 50 metre swim with a minute rest between each set…; then sub set….; 6 × 50…; 45 sec recovery…; This was appropriate because it enables high intensity work combined with rest to allow me to train for a longer period of time and thus gaining greater benefits from training.

22. Aspects of Fitness Question from Yesterday…