Higher Grade / Intermediate 2

Physical EducationPreparation of the Body

October Break Homework

HomeworkHomework

Copy out the slides from September Assessment Copy out the slides from September Assessment feedback not covered in class into your class jotter. feedback not covered in class into your class jotter. Complete homework exercise linked to this in Complete homework exercise linked to this in homework jotter.homework jotter.

Copy the info below into your class jotterCopy the info below into your class jotter

Complete the questions at the end in your homework Complete the questions at the end in your homework jotterjotter

Phases of Training Before selecting a method of training and creating a training

programme it is important to consider what PHASE of TRAINING you are working in.

There are THREE PHASES of training.

Phases of training

Pre season- Preparation phase Season- Competition phase Off Season- Transition phase

In each of these we have cycles of training

Micro cycle- 2 week part of trainingMeso cycle- 6 week training

programmeMacro cycle- Preparation phase

Question: Discuss why it is important to gather information about your fitness.

(4)

Describe why is it important to gather information about your Fitness. (4)

Identifying strengths and weaknessesIdentifying strengths and weaknesses Target sets your development needsTarget sets your development needs Data forms basis of your Training programme. Allows you to set the Data forms basis of your Training programme. Allows you to set the

initial intensity of your first two week micro-cycle, therefore making 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 work specific to your current level of ability and most likely to produce improvement / adaptationimprovement / adaptation

Gathering informationGathering information

General data gathered on whole performance General data gathered on whole performance within the gamewithin the game through through Time Related Observation Schedule (TROS)Time Related Observation Schedule (TROS)

Explain what this is, i.e. How you completed itExplain what this is, i.e. How you completed it This identified my role specific weakness as my CRE / SE as I was... This identified my role specific weakness as my CRE / SE as I was...

(Describe the data). This aspect of fitness is important because...(Describe the data). This aspect of fitness is important because... This data is a permanent record of my game based fitness and will allow 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 me to draw comparisons with my abilities at the end of the preparation period of trainingperiod of training

The specific analysis of my performance was done through standardised tests outwith the game.

Benefits of standardised testing are... I completed the... I completed these test by... (brief description)

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 specific analysis, i.e. my standardised tests to also monitor I used the specific analysis, i.e. my standardised tests to also monitor my progression as I undertook a 6 week training programme to improve my progression as I undertook a 6 week training programme to improve my CRE / SEmy CRE / SE

Although the standardised tests are outwith the activity, they were easy Although the standardised tests are outwith the activity, they were easy to replicate after each two week micro-cycle to monitor my progression to replicate after each two week micro-cycle to monitor my progression and ensured valid and reliable data was obtained. and ensured valid and reliable data was obtained.

We have looked previously 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.

Question: 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.

I monitored my programme by… (describe how) 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.

You have notes on monitoring your performance from Lesson 4.

Question: 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.

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.

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.

Describing how you evaluated your Training Programme

1.1. Explain why it’s important to evaluate the effects of Explain why it’s important to evaluate the effects of your training programme.your training programme.

2.2. Describe how and why you completed interim tests.Describe how and why you completed interim tests.3.3. Explain how you retested both within and outwith the Explain how you retested both within and outwith the

activity at end of six weeks - retest shows that activity at end of six weeks - retest shows that fitness levels improved.fitness levels improved.

4.4. Explain the improvements retest data shows. Explain the improvements retest data shows. Discuss both outwith and within the activity results. Discuss both outwith and within the activity results.

5.5. Briefly describe your role and responsibilities.Briefly describe your role and responsibilities.6.6. Describe how your performance has altered what are Describe how your performance has altered what are

you now more able to do that you couldn’t you now more able to do that you couldn’t previously– relate to your role and responsibilities. previously– relate to your role and responsibilities. Specific performance examples should be included.Specific performance examples should be included.

It is important to evaluate the effects that my training was It is important to evaluate the effects that my training was having on my performance in football so that I could evaluate having on my performance in football so that I could evaluate wither my method and content of training were set at the wither my method and content of training were set at the correct level.correct level.

I did this by… (standardised tests)… I did it in this way I did this by… (standardised tests)… I did it in this way because....(benefits of standardised testing) because....(benefits of standardised testing)

I found that after each two week micro-cycle I had some I found that after each two week micro-cycle I had some improvement by completing an intern test. This allowed / improvement by completing an intern test. This allowed / showed that my .............. had improved. Although it was a showed that my .............. had improved. Although it was a small improvement, I was motivated to keep working towards small improvement, I was motivated to keep working towards my target of........my target of........

I could determine that my programme was set at the correct I could determine that my programme was set at the correct level and that I was not being over or under worked which level and that I was not being over or under worked which could cause..........could cause..........

To continue progressing I used this data to guide my level of To continue progressing I used this data to guide my level of progressive overload and completed the interim test after progressive overload and completed the interim test after each micro-cycle to continue monitoring my adaptation.each micro-cycle to continue monitoring my adaptation.

On completing my six week training programme I carried out final testing. This involved testing both outwith and within the activity.

To do this I.............

With improved ........... I found that in the standardised tests I..............

The time related observation schedule highlighted that with improved........ I was less fatigued and in turn my skill level remained more consistent throughout the match. I was now able to.......

As I focused on how my programme affected my overall performance, I could also recognise new weaknesses and prioritise my future development needs. This showed that my new focus should be on my.....

Homework Questions Due: Monday 18th October Q1. Explain why it is important to gather information on your

performance.

Q2. Describe how you monitored your training programme and the changes you made as a result of monitoring your programme of work.

Q3. Describe how improved fitness levels affected your ability to Describe how improved fitness levels affected your ability to

perform your role successfully. perform your role successfully.