Intermediate 1 Preparation of the Body

1. Intermediate 1 Preparation of the Body

2. Cycle of Analysis

3. Lesson Objectives • Identifying Types and Aspects of fitness. • Testing aspects of fitness relevant to your position. • Importance of a warm up

4. Identifying Types and Aspects of fitness.

5. Types of Fitness

7. Physical Fitness Definitions • Cardio Respiratory Endurance (CRE) – is the ability of the whole body to work continuously for long periods • Muscular Endurance – is the ability of muscle groups to work continuously for long periods. • Strength – is the maximum amount of force a muscle or group of muscle s can exert in a single effort.

8. Physical Fitness Definitions • Speed – is the ability to move all or parts of the body as quickly as possible. • Flexibility – is the ability of the joints to move through a full range of movement. • Power – is the combination of Speed & Strength in explosive bursts of movement. • Speed Endurance – is to move whole body quickly in different directions over long periods.

10. Skill related Fitness Definitions • Agility – is the ability to move & change direction • Co-ordination – is the ability of different parts of the body to work together to produce controlled movement that are smooth & fluent. • Reaction Time – is the ability to react a stimulus and produce a movement.

11. Skill related Fitness Definitions • Balance – is the ability to control the body’s position when stationary or moving. • Timing – is the ability to perform skills at the correct time to meet performance challenges • Movement Anticipation – is the ability to assess the performance challenge and make the appropriate decision.

13. Mental fitness definitions • Mental Rehearsal – is the ability of the performer to visualise the PAR or subroutines of the skill or action • Managing Emotions – is the ability to control feelings and deal with aggression. • Level of Arousal – is the body’s ability to respond to physiological changes as a result of increased adrenaline in the bloodstream.

14. Specific fitness demands of different roles • To perform effectively you require a wide range of skill-related,physical and mental skills. • The specific requirements for performers varies depending on activity and their playing role or position.

15. All Football or Hockey players require stamina, speed endurance muscular endurance power speed strength Flexibility • The specific PHYSICAL fitness requirements for each player depend on their position and role. Football Physical Fitness Specific Position Specific Aspects of fitness

16. Didier Drogba - Forward • Strength • Speed • Power

17. Steven Gerrard – Central Midfield • Cardio-Respiratory Endurance • Strength • Managing Emotions

18. Cristiano Ronaldo – Right Midfield • Speed Endurance • Agility

19. Hockey Position Requirements • Goalkeeper – Flexibility, Speed, Reaction Time & Movement Anticipation • Defender – Strength, Speed, Timing & Managing Emotions

20. Hockey Position Requirements • Midfielder – CRE, Speed Endurance, Agility & Movement Anticipation • Forward – Speed, Agility, Timing & level of Arousal.

21. Types and Aspects of Fitness 2007 Int 1 Paper 2(a) Activities require different types of fitness. Write down three types of fitness and two aspects of fitness.

22. Fitness demands of different roles 2007 Int 1 Paper 2(a) Choose an activity from your course and name a position you played. Activity: ________ Position: _________ Select two aspects of fitness which are important to your performance in this activity. Aspect of fitness 1 ____________________ (1) Aspect of fitness 2 ____________________ (1) (b) How did aspect of fitness 1 affect your performance? (2) How did aspect of fitness 2 affect your performance? (2)

23. Specific fitness demands of a midfielder Position- Midfielder CRE - to cope with the high intensity demands of continually moving for 90 minutes without performance level decreasing. Speed endurance - to continually make repeated sprints over a variety of distances without performance decreasing Strength - to hold off strong challenges and win tackles Agility- to create gaps, move quickly into space, turn quickly with the ball and change direction Determination - to work hard in defence and attack throughout the game. Managing Emotions – remaining in control of your emotions and feelings in demanding situations. If a decision goes against you can you remain calm and focussed on the game. Similarly if an opponent fouls you, do you remain in control of your emotions and stay focussed on the game.

24. Testing aspects of fitness relevant to your position

25. Within Activity Test Fitness Activity Physical Fitness Specific Position Specific Aspects of fitness Outwith Activity Testing physical fitness After naming the specific aspects of physical fitness required for your position it is important to test your level of fitness. • There are two ways of doing this: • Within the activity • Out-with the activity

26. Testing Specific Aspects of fitness within the activity Testing fitness within the activity requires you to assess your fitness within the game of football. Within the activity = Time related movement observation schedule

28. Testing Specific Aspects of fitness Out-with the activity Testing your fitness out-withthe activity requires you to undertake a variety of standardised fitness tests. Standardised fitness tests to be undertaken • Leger Fitness test • 12 minute Cooper Run • Illinois Agility Test • 6 x 10m Shuttle Test

29. With a partner • Name a test for CRE • Draw a diagram of test • Describe the test • Explain the benefit of using a standardised test.

30. Within Activity Within Activity Test Fitness Test Fitness Activity Activity Type of Fitness Type of Fitness Specific Position Specific Position Specific Aspects of fitness Specific Aspects of fitness Outwith Activity Outwith Activity Task 2 – Your examples

31. Importance of a warm up

32. Importance of a warm up Before you start any activity, a physical warm up is needed. A warm up prepares you for the work ahead. A warm up typically includes 3 parts. • Pulse raising activity, normally jogging. This increases heart rate which in turn means more blood will flow to the muscles. • Static stretching, large muscle groups and joints are slowly stretched to their limit. • Dynamic stretching, muscle groups and joints are stretched faster and more vigorously. Stretching has two benefits • It allows muscles to move more easily. • It improves the flexibility of a joint.