ANALYSIS AND DEVELOPMENT OF PERFORMANCE

ANALYSIS AND DEVELOPMENT OF PERFORMANCE

PREPARATION of the BODY

AIM : To increase the effectiveness of my performance by improving

my personal fitness levels.

PROCESS : Cycle of Analysis (Investigate, Analyse, Develop, Evaluate)

ACTIVITY : ____________________________________________

NAME : ________________________ CLASS : _________

KEY CONCEPT (KC) 1 : Fitness assessment in relation to personal performance

and the demands of activities.

KEY CONCEPT (KC) 2 : Application of different types of fitness in the

development of activity specific performance.

KEY CONCEPT (KC) 3 : Physical, skill-related and mental types of fitness.

KEY CONCEPT (KC) 4 : Principles and methods of training.

KEY CONCEPT (KC) 5 : Planning, implementing and monitoring training.


Key Concept 1 : Fitness assessment in relation to personal performance and the demands of activities.

Key Feature 1 :Examine how fitness assessment can contribute to performance and training through one or more of the following :

•The accurate collection and recording of data in standard tests or in full performance context.•Identifying strengths and weaknesses in relation to physical, mental or skill-related fitness.•Providing comparisons with standard test norms and previous tests.

Key Feature 2 :How to analyse and interpret test results to plan and monitor performance improvement.

Key Concept 2 : Application of different types of fitness in the development of activity specific performance.

Key Feature 1 :Examine the performance requirements and related fitness needs for selected activities.

Key Feature 2 :Examine the link between specific training and identified needs in terms of activities and personal level of performance.


Key Concept 3 : Physical, skill-related and mental types of fitness.

Key Feature 1 : In this feature all types of fitness should be covered with one or two aspects selected from each type.

Relevant physical aspects of fitness are :

Relevant skill-related aspects of fitness are :

Relevant mental aspects of fitness are :

•Cardio respiratory endurance•Local muscular endurance•Strength endurance•Speed endurance•Strength, speed, power, flexibility

•Reaction time•Agility•Movement anticipation•Co-ordination•Balance•Timing

•Level of arousal•Rehearsal•Managing emotion

Key Feature 2 :The relationships between different aspects of fitness in the development of activity specific performance

Key Feature 3 :Improvement to performance and related fitness through an activity specific conditioning programme.


Key Concept 4 : Principles and methods of training.

Key Feature 1 : Relevant principles of training that include :

•Specificity; activity; person; performance.•Progressive overload; frequency; intensity; duration; adaptation; rest and recovery; avoiding over training•Reversibility

Key Feature 2 :Select an appropriate method of training to develop one or more aspects of fitness from one or more of the following types of fitness :

Physical :•Cardio respiratory endurance•Local muscular endurance•Strength endurance•Speed endurance•Strength, speed, power, flexibility.Skill :•Reaction time•Agility•Movement anticipation•Co-ordination•Balance•Timing Mental :•Concentration•Focus•Mental rehearsal

Key Concept 5 : Planning, implementing and monitoring training

Key Feature 1 : The relevance of phases of training or training cycles and their relationship to performance development.

Key Feature 2 :The importance of planning and monitoring progress using one or more of the following methods :

•Video•Observation schedules•Training diary / log book•Personal evaluation•Game analysis

Key Feature 3 :The importance of planning, implementing and monitoring training in pursuit of personal goals.


The aim of this assignment is to analyse and develop a specific aspect of your performance. To do this you will follow the stages of the “CYCLE OF ANALYSIS” as illustrated below.

CYCLE OF ANALYSIS

STAGE 1 : INVESTIGATEWhere you explain how a specific aspect of performance was investigated through gathering and analysing information. You will do this by observing your performance and then gathering data and collating the results of these observations.

STAGE 2 : ANALYSEWhere you explain how knowledge acquired from the study of relevant concepts has helped you to analyse your performance and plan a development programme. You will do this by comparing your performance with a model performance using agreed criteria and then identifying your strengths and weaknesses.

STAGE 3 : DEVELOPWhere you explain how both the content and suitability of your programme of work were monitored over the period of your training. You will do this by preparing your plan of action and then completing your training programme.

STAGE 4 : EVALUATEWhere you reflect on your planning, effectiveness and benefits of your programme of work completed and discuss your future development needs. You will do this by re-observing and then evaluating your performance.


Key Feature 1 :Examine the performance requirements and related fitness needs for selected activities.

Key CONCEPT 2

Application of different types of fitness in the development of activity specific performance.

Key CONCEPT 1

Fitness assessment in relation to personal performance and the demands of activities.

Key Feature 1 :Examine how fitness assessment can contribute to performance and training through one or more of the following :

•The accurate collection and recording of data in standard tests or in full performance context.•Identifying strengths and weaknesses in relation to physical, mental or skill-related fitness.•Providing comparisons with standard test norms and previous tests.


Key Feature 1 :In this feature all types of fitness should be covered with one or two aspects selected from each type.

Relevant physical aspects of fitness are :

Relevant skill-related aspects of fitness are :

Relevant mental aspects of fitness are :

•Cardio respiratory endurance•Local muscular endurance•Strength endurance•Speed endurance•Strength, speed, power, flexibility

•Reaction time•Agility•Movement anticipation•Co-ordination•Balance•Timing

•Level of arousal•Rehearsal•Managing emotion

Key Feature 2 :The relationships between different aspects of fitness in the development of activity specific performance.

Key CONCEPT 3

Physical, skill-related and mental types of fitness.


CHARACTERISTICS OF YOUR ACTIVITY

TASK : Give a brief description of the characteristics of your activity by outlining :

• The Nature and Purpose of your activity.

• The Personal Qualities required for success in your activity.

• The Main Skills needed for participation in your activity.

NATURE and PURPOSE :

Hockey / Football is a directly competitive 11-a-side team game. A game usually

consists of 2 x minute halves. The purpose of the game is to get the ball close

enough to the opposition goal by dribbling and / or passing it in order to eventually

attempt a shot at goal. Defensively, a team tries to prevent their opponents from

scoring by tackling and intercepting. The team that scores most goals during the game

is the winner.

PERSONAL QUALITIES :

QUALITY EXPLANATION

Determination The desire to keep trying to win the ball throughout the game.

Courage The ability to stand up to dangerous situations (tackles, challenges and interceptions)

Motivation The desire to succeed and / or to improve.

Cooperation The ability to work with your team mates for the good of the team.

Concentration The ability to make good decisions, even when tired.

Composure The ability to remain calm in pressure situations.

Fairness The ability to play within the laws of the game.

Confidence The ability to believe in your own ability.

Controlled Aggression The ability to play hard, but fair.


CHARACTERISTICS OF YOUR ACTIVITY

MAIN ASPECTS OF FITNESS :

ASPECT of FITNESS EXPLANATION

Cardiovascular Endurance

The ability of your heart and lungs to work hard for a long

period of time, supplying oxygenated blood to the muscles

for energy. Players are required to jog, run and sprint for

mins. Poor C.V. Endurance will result in the player

becoming breathless more quickly and unable to support

and keep up with play. Longer rest periods will be needed.

Towards the end of the game players will slow down and

sprint speed will deteriorate as fatigue begins to affect tiring

muscles. Concentration can also decrease resulting in poor

decision-making and a lowering of skill level.

Muscular Endurance The ability of your muscles to repeat an action over and

over again without tiring e.g. running, passing etc.

Speed The ability to move the body quickly. Good speed is needed

to win 50 : 50 balls, to chase and close-down / tackle an

opponent or to accelerate past / away from an opponent.

Speed Endurance The ability to make long sprints or repetitive sprints e.g. a

defender may sprint up field to support an attack then turn

and sprint back into his defensive position if his team’s

attack breaks down. These types of movement may have to

be repeated again and again. Players with good speed

endurance will not show signs of fatigue too quickly.

Strength The ability to move the ball over long distances or to hold

off physical challenges made by opponents.


YOUR EXPERIENCE IN YOUR ACTIVITY

TASK : Give a brief account of your personal experience in your activity to date

by ticking the appropriate boxes below.

TASK : Outline what you THINK your current strengths and weaknesses are,

in relation to your FITNESS, when participating in your activity.

(PERSONAL REFLECTION)

STRENGTHS :

WEAKNESSES :

I have played Hockey / Football during curriculum time in S1 and S2.

I have played Hockey / Football during curriculum time in S3 and / or S4.

I play, or have played, Hockey / Football during curriculum time in S5 and / or S6.

CoreP.E.

PerfUnits

‘H’Int 2

I attend, or have attended, extra-curricular Hockey / Football sessions at school.

I play, or have played, Hockey / Football for a club out with school.

I play, or have played, Hockey / Football with my friends on a recreational basis out with school.

I have never played Hockey / Football.

Think particularly in terms of your C.V. Endurance, Muscular Endurance, Speed,Speed Endurance and Strength.


STEP-BY-STEP ACTION PLAN TO IMPROVE YOUR PERFORMANCE

TASK : Give a brief description of the MOST IMPORTANT STEPS you will take

to improve your performance in your activity.

STAGE 1 : INVESTIGATE

Initially I will explain how a specific aspect of performance was investigated through gathering and analysing information. I will do this by having my performance observed and then gathering data and collating the results of these observations.

STAGE 2 : ANALYSE

Then I will explain how knowledge acquired from the study of relevant concepts has helped me to analyse my performance and plan a development programme. I will do this by comparing myself with a model performer using agreed criteria and then identifying my strengths and weaknesses.

STAGE 3 : DEVELOP

Then I will explain how both the content and suitability of my programme of work were monitored over the period of my training. I will do this by preparing my plan of action and then completing my training programme.

STAGE 4 : EVALUATE

Finally I will reflect on my planning, effectiveness and benefits of my programme of work completed and discuss my future development needs. I will do this by re-observing and then evaluating my performance.



Gathering data about your performance.

VALIDITY of data.

Validity is probably the most important factor in data evaluation.

Validity is the degree to which an Observation Schedule or Test actually measures what it has been designed to measure.

RELIABILITY of data.Reliability is the consistency with which an Observation Schedule or Test measures what it has been designed to measure.

A reliable Observation Schedule or Test should yield similar results every time it is given

Measurement techniques, testing conditions, test administration, participant preparation, and environmental conditions are among variables that should be STANDARDISED as much as possible.

VALIDITY, RELIABILITY and RELEVANCE of data.

(Factors to be considered.)

• Was there adequate (enough), sound (reliable) evidence about your performance?

• Was there enough detailed information?

• How accurate were your partner’s observations?

• Were you injured / ill during any Observations or Tests?

• Did the data gathered relate directly to the information you required?

• Were your Observation Schedules / Tests designed properly or were they too easy / too complicated for your observer to handle?

• Were the size of teams, playing area and length of games suitable to give you relevant data?




Reliable methods you could use to gather information include :

Observation schedules reflecting either a Mechanical analysis, Movement analysis or Consideration of quality.

Match analysis sheets

Video Questionnaires

Scatter diagrams

Photographs / sequence photographs

Structured interviews

Standardised tests Scorecards Dictaphone/ voice recorder Knowledge of

performance results

Tests you have devised Personal reviews

Training diaries

TASK :

Briefly outline the type of data you will need to gather about your performance.

I will have to gather evidence in order to provide me with information about

my strengths and weaknesses related to my levels of fitness when playing

the game of Hockey / Football.

In particular I want to know about my cardiovascular endurance, muscular

endurance, speed and speed endurance in a game.

I also want to take a look at my mental and skill-related aspects of fitness in

relation to the game of Hockey / Football.

Finally, I will keep a training diary in order to monitor, and then evaluate,

my training sessions once they get underway.




TASK :

List the various methods you will use to record your data and give advantages and disadvantages of each.

Method used : PERSONAL REFLECTION

Advantages Disadvantages

No one else can judge how I feel inside or I can’t prove anything to anyone.

how I perceive things on court. Retaining info while playing can be difficult.

It can support evidence collected from other Some people have over inflated, or too

sources. modest, opinions about their own ability.

Method used : OBSERVATION SCHEDULES


They give me permanent records to refer to. My observer might miss something while

They are simple to use. recording something else.

They are easy to interpret. Observer must be knowledgeable in order to

They can confirm / contradict my personal make correct judgements about performance.

reflections.

Method used : TRAINING DIARY


It is easily referred to. It’s not always possible to write up my

It contains internal / external feedback. evaluations straight away. Therefore, I might

Evaluations help me plan what to do next. not remember everything accurately.

Method used :





TASK :

Complete a very basic and general Observation Schedule which includes details of :

• How your observer will record details about your performance.

• The Physical, Skill-Related and Mental Aspects of Fitness considered to be most important for successful participation in your activity.

• The results of the observation.

My observer should familiarise themselves with each observation schedule by :

a. Considering the physical, skill-related and mental aspects of fitness listed.

b. Write an appropriate comment in relation to the physical, skill-related and

mental aspects of fitness being observed which might guide me to

identifying strengths and weaknesses of my performance.

ADDITIONAL NOTES

At the end of the observation process I will examine all my observer’s

comments. I will then make a decision as to which specific aspect of fitness

would have the greatest impact on my performance as a Hockey / Football

player if I was to improve it.

I will also categorise my personal levels of fitness using a POOR, AVERAGE

or GOOD scale.


STAGE 1 : INVESTIGATE Basic / General Observation Schedule

PHYSICAL ASPECT OF

FITNESSDEFINITION COMMENT

OVERALLRATING

(POOR, AVERAGE,

GOOD)

CARDIOVASCULARENDURANCE

Efficiency of the respiratory system which allows the performer to keep going and to maintain form for long periods of time.

LOCAL MUSCULARENDURANCE

Efficiency of the muscular system which allows the performer to keep going and to maintain form for long periods of time.

Comment from the performer only (NOT the observer).

SPEED / ENDURANCE

The performer’s ability to repeat fast movements time and time again. E.g. repeated sprints up and down the field when changing from defence to offence and back again.

STRENGTH The performer’s ability to pass over large distances and to hold off physical challenges from opponents.

SPEED The performer’s ability to win 50:50 balls, to chase and close down / tackle opponents or to accelerate past / away from opponents.


STAGE 1 : INVESTIGATE Basic / General Observation Schedule

SKILL-RELATED ASPECT OF


OVERALLRATING

(POOR, AVERAGE,

GOOD)

REACTION TIME Time taken between recognition of a signal and the start of the movement.

AGILITY Ability to move the body quickly and precisely.e.g. changing direction

MOVEMENT ANTICIPATION

Ability to predict accurately the next set of movements you need to make.

COORDINATION Ability to control movements smoothly and fluently.

BALANCE Ability to retain centre of gravity over the supporting base.

TIMING Ability to perform skills at the right time and with correct emphasis / pacing.

MENTAL ASPECT OF


OVERALLRATING

(POOR, AVERAGE,

GOOD)

AROUSAL The performer’s level of excitement.Low = disinterested and results in poor performance.Too High = anxious/stressedand results in poor performance.

MOTIVATION The performer’s level of desire to be successful.

CONCENTRATION The performer’s ability to focus on a task and pay attention (stay tuned in).

DETERMINATION The desire to keep trying to win throughout the game.

CONTROLLED AGGRESSION

The ability to play hard, but fair.




TASK :

What conclusions can you draw from the results of the basic / general observation schedule?




TASK :

Complete a very Specific Observation Schedule which includes details of :

• How your observer will record details about your performance.

• The purpose of the very specific observation schedule.

• The results of the observation.

My observer should watch my movements very carefully during a game of

competitive hockey / football. Every time I stand still, walk, run or sprint, a

tally mark should be recorded under the appropriate movement heading and

within the correct time span.

TASK :

Name a Physical Aspect of Fitness from Task _____ which needs to be improved.

I need to improve my Cardiovascular Endurance. By doing so I hope to see

a more consistent level of performance throughout a whole game. Therefore,

the effects of fatigue on my skill and concentration levels should not be so

obvious, especially as the game nears its completion.

The purpose of this very specific observation schedule is to identify any

changes in my work rate pattern as the game progresses from start to finish.

To ensure a heavy demand is placed on my cardiovascular fitness the game

will last 15 min and be played by 2 teams of ____ players each on a pitch

measuring ____ m x ____ m.



Gathering data about your performance. Very Specific Observation Schedule

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Gathering data about your performance. Very Specific Observation Schedule




TASK :

What conclusions can you draw from the results of the very specific observation schedule?




Selected activity : HOCKEY / FOOTBALL

Selected area of analysis : Preparation of the Body

Specific aspect of fitness selected for analysis : Cardiovascular Endurance

By researching appropriate SECONDARY SOURCES such as books, newspapers, magazines, videos, C.D.Roms, Internet web sites, etc, find some more information about your specific aspect of fitness.

TASK :

Secondary Source : P.E. for You

Who wrote/said it? : Honeybourne, Hill and Wyse. Date : 1998

What was written/said? : “Cardiovascular endurance is the ability of the heart, blood vessels, blood, and respiratory system to supply fuel and especially oxygen to the muscles. Cardiovascular fitness refers to a person’s ability to exercise the whole body for prolonged periods of time. The cardiovascular element of fitness is important when we take part in sports that involve sub-maximal activity, such as cycling, running and swimming.”

Secondary Source : ___________________________________________________

Who wrote/said it? : _________________________________ Date :_______

What was written/said? : _______________________________________________

_____________________________________________________________________

_____________________________________________________________________

Secondary Source : ___________________________________________________

Who wrote/said it? : _________________________________ Date :_______

What was written/said? : _______________________________________________

_____________________________________________________________________

_____________________________________________________________________




Selected activity : HOCKEY / FOOTBALL

Selected area of analysis : PREPARATION OF THE BODY

Specific aspect of fitness selected for analysis : Cardiovascular Endurance

Explain why this aspect of fitness is significant to the development of your performance.

(What benefits will you gain by developing this aspect of fitness?)

You can justify your explanation using SECONDARY SOURCES.

TASK :



TASK :


Describe a TEST which will allow you to MEASURE YOUR CURRENT LEVEL OF CARDIOVASCULAR FITNESS.

Name of Test Explanation

COOPER 12 minute RUN TEST This is a simple test that can be performed on

Aim of Test any flat area that is marked out at 25m

To calculate your level of intervals. The only equipment needed is a

cardiovascular endurance by stopwatch. The object is to run, jog or walk

applying a time / distance formula as far as possible in 12 minutes.

Cooper 12 minute Run Test : STANDARDISED NORMS

PERFORMER PERFORMANCE CATEGORY

AGE SEX Excellent Good Fair Poor

15-16 yrsMale 2800 2500 2300 2200

Female 2100 1900 1700 1500

17-18 yrsMale 3000 2700 2500 2300

Female 2300 2100 1800 1500

Result of 1st Test

Date Distance Covered Category

TASK : Carry out the TEST described in Task _____ and RECORD YOUR RESULTS in an appropriate TABULAR form below.




TASK :

Compare your results with the Standardised Norms table on page _____.

What conclusions can you draw from your test results?


Key Feature 2 :How to analyse and interpret test results to plan and monitor performance improvement.

Key CONCEPT 1

Fitness assessment in relation to personal performance and the demands of activities.

Key CONCEPT 2

Application of different types of fitness in the development of activity specific performance.

Key Feature 2 :Examine the link between specific training and identified needs in terms of activities and personal level of performance.


Physical, skill-related and mental types of fitness.Key CONCEPT 3

Key Feature 2 :The relationships between different aspects of fitness in the development of activity specific performance


Key CONCEPT 4

Principles and methods of training.Key Feature 1 : Relevant principles of training that include :


Key Feature 2 :Select an appropriate method of training to develop one or more aspects of fitness from one or more of the following types of fitness :

Physical :•Cardio respiratory endurance•Local muscular endurance•Strength endurance•Speed endurance•Strength, speed, power, flexibility.Skill :•Reaction time•Agility•Movement anticipation•Co-ordination•Balance•Timing Mental :•Concentration•Focus•Mental rehearsal


STAGE 2 : ANALYSE

Preparing your plan of action

Important Principles of Training in the development of fitness :

• Specificity

• Progressive overload

• Reversibility

Important Factors involved in the development of fitness :

• Frequency

• Intensity

• Duration

• Dangers of over training

• Methods of training

• Phases of training

• Training cycles


STAGE 2 : ANALYSE


TASK :

Having identified what you consider to be your development needs, you must now plan an appropriate training programme to help you improve. To start this planning process you should answer the following questions :

Principles and methods of training• Specificity; Activity; Person;

Performance

What specific physical aspect of fitness do you want to improve?

Cardiovascular Endurance

What is your long term goal (target / aim)?

What do you want to eventually achieve approximately _____ weeks from now?•I want to increase my 12 minute run test result from to

•I want to improve my very specific observation schedule results.

•I want to feel that I am contributing more effectively to my team’s attempts to win

matches as a result of having improved my cardiovascular endurance.

What are your short term goals (targets / aims)?

What do you want to gradually achieve over the next _____ weeks?

•I want to feel an improvement in my cardiovascular endurance by feeling less tired,

not needing to take as long rest periods, running longer distances.

•I want to effectively evaluate each training session in order to decide what changes

(if any) should be made to my next one.

•I want to make my training sessions progressively more demanding to ensure my

fitness improves.


STAGE 2 : ANALYSE


Principles and methods of training• Specificity; Activity; Person; Performance

• Progressive overload; frequency; intensity; duration; adaptation; rest and recovery; avoiding over training.

• Reversibility

How long will your training programme last (DURATION)?

Ideally I would like to spend around 8 weeks on my programme, but due to time

constraints, I will realistically manage around sessions spread over weeks.

How long will each individual training session last (DURATION)?

Ideally I would like to spend around 60 minutes on each session to allow for a full

warm-up, training and cool down, but due to time constraints, I will realistically

manage a short warm-up followed by around 25-30 minutes of cardiovascular work,

before finishing with a short cool down.

How often will you train (FREQUENCY)?

I will train around times per week.

The recommended guideline for an average performer is 3 times per week, although

above average performers will have to push themselves beyond this figure if they

want to ensure progressive overload.

How hard will you train (INTENSITY)?

I will work at a running speed of approximately 50% of my maximum speed.

I will try to keep my heart rate somewhere in the 145-175 training zone bracket.

I will work on a work : rest ratio of 1 : 1 or 2 : 1.

I will know how many repetitions and sets I plan to do of each training exercise.

I will consider carefully when and how to adapt my training to ensure progress.


STAGE 2 : ANALYSE


Principles and methods of training• Specificity; Activity; Person; Performance

• Progressive overload; frequency; intensity; duration; adaptation; rest and recovery; avoiding over training.

• Reversibility

Which methods (types) of training will you use during your training programme?

Why are these methods of training appropriate to the development of your performance?

Method of Training This method of training is appropriate because

CONTINUOUS(any exercises that ensure my heart rate is operating in my training zone for 20-30 minutes)

•It develops cardiovascular endurance.•It develops aerobic capacity.•It it straightforward to plan.•Progressive overload can be achieved by exercising more often (increasing frequency), by exercising faster (increasing intensity), or by training for longer (increasing duration).

FARTLEK(continuous exercise which incorporates changes in pace and distance)

•It develops aerobic fitness linked to training zone requirements.•It develops anaerobic fitness.•It can be varied to suit my own requirements.•It can be adapted to my training terrain.•Progressive overload can be achieved by exercising more often (frequency), by exercising faster (intensity) or by exercising for longer (duration).

INTERVAL(any form of exercise that allows a work / rest interval to be easily calculated)

•It enables high intensity work to be undertaken with limited fatigue occurring.•It develops both aerobic and anaerobic capacity.•Progressive overload can be achieved by carrying out the programme more often (frequency), by working faster or by decreasing rest intervals (intensity) or by exercising for longer (duration).

SKILL-RELATED(combining skill demands of my activity with any of the above methods of training)

•Both skill and fitness can be worked on at the same time.•It demands greater levels of concentration.•It helps to motivate me by reducing the effects of boredom.




Key CONCEPT 4Principles and methods of training.



Key CONCEPT 5

Planning, implementing and monitoring training.Key Feature 1 : The relevance of phases of training or training cycles and their relationship to performance development.





STAGE 3 : DEVELOP

Completing and monitoring your plan of action

TASK :

You must now start your development programme remembering to use :

• suitable warm-ups

• appropriate methods of training and progressive practices / routines / exercises.

• suitable cool-downs.

Remember to state the METHOD OF TRAINING you are using and the INTENSITY of each practice / routine / exercise.

Immediately after each training session record how you feel the session went, paying particular attention to your :

• Progress made

• Difficulties encountered

• Motivation / Concentration

• Feedback (internal / external)

• Any other relevant comments

• Next training session (consideration of any changes required to be made)

Before planning each new training session consider any changes you need to make in relation to your :

• Warm-up

• Practices / routines / exercises (including frequency, intensity, duration and progression).

• Cool-down

Record any significant changes you make on the “SUMMARY OF CHANGES” sheet detailed in TASK ________ .


STAGE 3 : DEVELOP


Session No. Date : Name :

Warm-up (5-7 mins)

Order PRACTICES / ROUTINES / EXERCISES Method of Training

Timing

1

2

3

4

Cool-down (2-3 mins)

REFLECTIONS / EVALUATIONS ON OR ABOUT YOUR TRAINING

Progress made :

Difficulties encountered :

Motivation / Concentration :

Feedback (internal / external) :

Any other comments :

Next training session (consideration of any changes to be made) :


STAGE 3 : DEVELOP


Session No. Date : Name :

Warm-up (5-7 mins)

Order PRACTICES / ROUTINES / EXERCISES Method of Training

Timing

1

2

3

4

Cool-down (2-3 mins)

REFLECTIONS / EVALUATIONS ON OR ABOUT YOUR TRAINING

Progress made :

Difficulties encountered :

Motivation / Concentration :

Feedback (internal / external) :

Any other comments :

Next training session (consideration of any changes to be made) :


STAGE 3 : DEVELOP


TASK :

Record any significant changes you make to your development programme in the table below :

WHENdid you

change / adapt

HOWdid you

change / adapt

WHYdid you

change / adapt

SUMMARY OF CHANGES




Key CONCEPT 4

Principles and methods of training.



Key CONCEPT 5

Planning, implementing and monitoring training.





STAGE 4 : EVALUATE

Reflecting on your planning, effectiveness and benefits of your programme of work.

Having completed your personal development programme you must now take appropriate steps to MEASURE YOUR NEW LEVEL OF FITNESS and to ASSESS THE EFFECTIVENESS OF YOUR DEVELOPMENT PROGRAMME.

These steps will include :

• Re-testing yourself using exactly the same test as before (see Task ______)

• Comparing your results with Standardised Norms (see table on page ____)

• Drawing comparisons between your pre-training results (before) and your post-training results (after).

• Being re-observed using exactly the same very specific observation schedule as before (see Task ______)

• Drawing comparisons between your pre-training results (before) and your post-training results (after).

• Drawing conclusions from all your comparative evidence.


STAGE 4 : EVALUATE


TASK :

Carry out EXACTLY the SAME TEST described in Task _________.

RECORD YOUR NEW POST-TRAINING RESULTS along with your OLD PRE-TRAINING RESULTS in an appropriate TABULAR form below.

This Re-Testing will allow you to COMPARE your PRESENT ABILITY (post-training) with your PREVIOUS ABILITY (pre-training).

Results of Pre and Post Training Test

Date Distance Covered Category

1. Pre-Training

2. Post-Training

I have Improved / Deteriorated by

Cooper 12 minute Run Test : STANDARDISED NORMS

PERFORMER PERFORMANCE CATEGORY

AGE SEX Excellent Good Fair Poor

15-16 yrsMale 2800 2500 2300 2200

Female 2100 1900 1700 1500

17-18 yrsMale 3000 2700 2500 2300

Female 2300 2100 1800 1500


STAGE 4 : EVALUATE


TASK :

Carry out EXACTLY the SAME VERY SPECIFIC Observation Schedule described in Task ________.

This Re-Observation will allow you to COMPARE your PRESENT ABILITY (post-training) with your PREVIOUS ABILITY (pre-training).

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STAGE 4 : EVALUATEReflecting on your planning, effectiveness and benefits of your programme of work.

You must now carry out EXACTLY the SAME Very Specific Observation Schedule you used before.

This Re-Observation will allow you to COMPARE your PRESENT ABILITY (post-training) with your PREVIOUS ABILITY (pre-training).


STAGE 4 : EVALUATE


TASK :

What conclusions can you draw from the following :

• Post-Training Personal Reflection compared to Pre-Training Personal Reflection.

• Post-Training Test results compared to Pre-Training Test results.

• Post-Training Comparison with a Standardised Norms compared to Pre-Training Comparison with a Standardised Norms.

• Post-Training Very Specific Observation results compared to Pre-Training Very Specific Observation results.

P.T.O.


STAGE 4 : EVALUATE


conclusions continued :


STAGE 4 : EVALUATE


TASK : Answer the following questions.

Has your performance changed?

Yes, it has improved significantly.

Yes, it has improved marginally.

No, it has remained constant.

Yes, it has become marginally poorer.

Yes, it has become significantly poorer.

How do you know your performance has changed? What proof do you have?


STAGE 4 : EVALUATE


List the MAIN changes to your performance.

(What are you doing now that you were not doing before?)

What did you do to measure changes in your performance?

(How did you evaluate these changes in your performance?

I compared my pre-development programme observation results with my post-development programme

observation results and noted all significant changes. I also compared my pre-development programme

12 min run test results with my post-development programme 12 min run test results and noted the

difference in metres between the two.

I used my training diary to record what I did and how I felt during and after each training session. This

allowed me to monitor progress as small adjustments were made on a session by session basis.


STAGE 4 : EVALUATE


Did you achieve your LONG TERM GOAL (target)?

How did you organise RELEVANT TRAINING SESSIONS to ensure progress in your performance?

Your explanation should include references to the following :

• The duration of your development programme. (Specify the time scale used and explain why it was appropriate in relation to improving your cardiovascular fitness)

• The duration of each training session. (Specify the timing of each session and explain the restrictions associated with the length of your P.E. periods)

• The frequency of your training.

• The intensity of your training. (Specify your effort levels e.g. approximate %age of your maximum speed, your training zone, your recovery times, your target times and your work : rest ratios)

• The methods of training you used. (E.g. Continuous, Fartlek, Interval, Skill-related and explain why they were suited to your training requirements)

• The content of your training sessions. (E.g. warm-up, practices / routines / exercises, cool down and give specific details about number of repetitions and sets completed, times / distances, recovery / target times.

• The way you adapted your training. (Specify how you used the principles of progression and regression e.g. increase / decrease of distances, reps, sets and increase / decrease in recovery / target times.


STAGE 4 : EVALUATE



STAGE 4 : EVALUATE


Explain how you used the following important principles of training to meet your specific fitness needs.

SPECIFICITY :

I used the principle of specificity to ensure my training was relevant to my individual fitness needs.

To improve my cardiovascular endurance I had to ensure I was working moderately for a long

period of time, therefore working aerobically. I chose running rather than cycling or swimming as

it not only used my cardiovascular system in the same way as in a game of hockey / football, but it

also used the same specific muscles.

I specifically used interval training, because in hockey / football you have work and rest periods

throughout the game.

I also used Fartlek training as this involved using changes in pace over a prolonged period of time

which simulates very accurately the way a hockey / football match combines aerobic work with

anaerobic work.

PROGRESSIVE OVERLOAD :

I used the principle of progressive overload by making changes to my training sessions when I felt

my body had adapted to the demands of my training up to that point. After _____ weeks / sessions

I was feeling less tired during and after training, indicating that my cardiovascular endurance was

improving.

Over the course of my training programme I overloaded in several different ways including

increasing my repetitions, sets, distances and times and decreasing my recovery / rest periods.


STAGE 4 : EVALUATE


Have the changes to your specific aspect of fitness had an effect on your team’s performance?

Yes. My team have benefited as a result of my fitness improving.

Yes. My team have suffered as a result of my fitness deteriorating.

Explain :

Explain what you consider to be your next steps with regard to your future development needs in this area of performance.

(What do you plan to do next, in terms of Preparation of the Body, in order to become even better?)


EXAM PREPARATION

REVISION CHECKLIST

QU Yes No

1 Can you name the area of analysis and development of performance you have been studying?

2 Can you describe what the aim of this area of analysis and development of performance was?

3 Do you know how many Key Concepts were involved in this area of analysis and development of performance?

4 Can you name these Key Concepts?

5 Do you know how many Key Features were related to each Key Concept?

6 Can you name these Key Features?

7 Can you name the 4 stages in the Cycle of Analysis process?

8 Can you name the Activity you took part in?

9 Can you name the nature and purpose of your activity?

10 Can you name some personal qualities needed for your successful participation in the activity?

11 Can you explain why these personal qualities are important?

12 Can you name the most important aspects of fitness related to your activity?

13 Can you describe these aspects of fitness?

14 Can you explain what is meant by the term personal reflection?

15 Can you describe what you thought were your strengths and weaknesses in relation to your fitness.

16 Can you explain the importance of validity and reliability in relation to gathering data about your performance?

17 Can you name reliable methods of data collection?

18 Can you describe the advantages and disadvantages of these different methods?


EXAM PREPARATION

REVISION CHECKLIST

QU Yes No

19 Can you describe the methods you used to collect initial data about your fitness?

20 Can you describe the type of information you were able to find out about your fitness from this initial data?

21 Can you name the specific Physical aspect of Fitness that you selected for analysis?

22 Can you describe the benefits to be gained by developing this particular aspect of fitness?

23 Do you know what a secondary source is in relation to data collection?

24 Do you know how to reference secondary sources correctly?

25 Can you describe the methods you used to collect focussed data about your fitness?

26 Can you describe the type of information you were able to find out about your fitness from this focussed data?

27 Can you describe the test you used to measure your initial cardiovascular fitness levels?

28 Can you describe what is meant by “standardised norms”?

29 Can you describe the type of information you were able to find out from your test results?

30 Can you name the 3 principles of training?

31 Can you describe these 3 principles of training?

32 Can you describe what is meant by frequency in relation to training programmes?

33 Can you describe what is meant by intensity in relation to training programmes?

34 Can you describe what is meant by duration in relation to training programmes?

35 Can you explain the dangers of over training?

36 Can you name 6 physical training methods?

37 Can you describe at least 3 of these training methods?


EXAM PREPARATION

REVISION CHECKLIST

QU Yes No

38 Can you name 2 other methods of training?

39 Can you describe these 2 other methods of training?

40 Can you describe what is meant by “phases of training” and “training cycles”?

41 Can you explain what the long term goal of your development programme was?

42 Can you explain what the short term goals of your development programme were?

43 Do you know how long your development programme lasted?

44 Do you know how often you trained?

45 Do you know what is meant by the intensity of your development programme?

46 Do you know how long each of your training sessions lasted?

47 Do you know which methods of training you used during your training sessions?

48 Do you know why you used these particular methods of training?

49 Can you describe how you monitored the appropriateness and effectiveness of your development programme?

50 Can you give a breakdown of a typical training session you designed and completed?

51 Can you describe how you evaluated each training session?

52 Can you explain when, how and why you adapted or changed your development programme?

53 Can you describe the steps you took to measure your new level of ability following the completion of your development programme?

54 Can you describe the steps you took to assess the effectiveness of your development programme?


EXAM PREPARATION

REVISION CHECKLIST

QU Yes No

55 Can you describe the type of information you were able to find out about your level of ability after completing your development programme compared to your ability before starting it?

56 Do you know if your performance changed?

57 Do you know how your performance changed?

58 Can you prove that your performance changed?

59 Can you describe the main changes to your performance?

60 Can you explain how you measured these changes in your performance?

61 Do you know if you achieved your long term goal?

62 Can you describe how you organised relevant training sessions to ensure that you made improvements to your fitness?

63 Can you describe the effect that motivation had on you during your development programme?

64 Can you describe the effect that concentration had on you during your development programme?

65 Can you describe the effect that feedback had on you during your development programme?

66 Can you describe the effect the changes to your performance have had on your team’s performance?

67 Can you describe what you consider to be your future development needs in relation to this area of performance?

68

69

70


EXAM PREPARATION

SPECIMEN EXAM QUESTIONS

PREPARATION OF THE BODY

Question

Question

Choose one activity.

a) Describe the methods you used to assess your fitness to meet the demands of performance in this activity.

b) Use your knowledge and understanding to explain the principles that underpin progressive fitness training.

c) Discuss one method of training you used and the advantages it offered for developing a specific type of fitness for performance in this activity.

d) Discuss how you applied the principles of training identified in Part (b) in planning and carrying out the training method you used. Support your discussion with specific examples from your training programme.

4

4

6

6

(20)

a) Use your knowledge and understanding to discuss why one aspect of each of the following types of fitness is needed for successful performance in the chosen activity.

• Physical fitness

• Skill-related fitness

• Mental fitness

b) Choose one of the aspects of fitness you identified in Part (a). Discuss your knowledge of fitness assessment methods in relation to this aspect of fitness and the information different methods can provide.

c) Describe, in detail, the content of a training programme where you focussed on the aspect of fitness identified in Part (b) to develop your performance.

d) Choose one of the other aspects of fitness you identified in Part (a). For this aspect discuss your future training needs to further develop your performance.

6

4

6

4

(20)

Choose one activity.

Documents

ANALYSIS AND DEVELOPMENT OF PERFORMANCE