Preparation of the BodyLesson 4

Int 2 / Higher Grade Physical Education

Lesson 4 Content

Homework feedbackPeer marking of homeworkPrinciples of trainingMonitoring training programmeCreating Weeks 3 & 4 of training programme

Homework feedback

Homework codes used in PE

Excellent of the standard expected

Satisfactory, some key content / information missing

Unsatisfactory, not of the level required - REDO

Homework feedback (filled in as a class after peer marking task)

Generally . But a number of

Some improvements required

Commonly missed out content

Fartlek Training:

Interval training:

Fartlek Training

Structure of Answer1. Describe what fartlek training is

Fartlek training involves continuously working for a period of time. Within this time the intensity at which you works varies.

Usually it involves continuously running with short sprint bursts followed by a slower recovery and then more continuous paced running. However any exercise which allows you to work at differing intensities can be used i.e. cycling, swimming

Fartlek Training Structure of Answer

2. Describe how you used fartlek training – give examples from your programme of work

As a central midfielder I used fartlek training to improve my cardio respiratory endurance. My programme of work required me to run continuously for a specific period of time. Within this time the intensity at which I ran altered every 20m. I would either sprint – jog or walk.

My first set of work was 3x6minutes 40 seconds rest 70% - 75% of max HR, (10s pulse of 24/25). In this six minutes I had to continuously repeat the circuit below. After the 6 minutes were up, I would rest for 40s and check my 10s pulse count to ensure I was working at the correct intensity.

Jog

Walk

Sprint

Walk

Sprint

Jog

JogJog

Fartlek Training Structure of Answer

3. Explain the benefits of fartlek training - i.e. why did you use it.

Develops aerobic fitness by continuous running. Can be linked to CRE training zone requirements. Enabling you to easily monitor your training to ensure your working at the correct intensity.

Develops anaerobic fitness by short sprints.

Fartlek training is easily adaptable to your position in football

Fartlek training can be progressively overloaded by. Increasing the number of sessions (Frequency). Exercising harder by taking out some walking and adding

more jogging or replacing jogging with more sprints (Intensity) Exercising harder by working at a higher % of max heart rate

(Intensity) Increasing the time each run lasts for (Duration).

Homework feedback (filled in as a class after peer marking task)

Generally . But a number of

Some improvements required

Commonly missed out content

Fartlek Training:Don’t explain example of fartlek work.Don’t link to aspect of fitness

Interval training:

Interval Training

Structure of Answer1. Describe what interval training is

Interval training involves working for a period of time/ completing a set amount of work – resting - then working again. Any form of exercise that allows a work to rest ratio to be easily calculated can be used.

Interval Training

Structure of Answer2. Describe how you used interval training – give

examples from your programme of work

As a right midfielder I used interval training to improve my speed endurance. My programme of work required me to sprint a specific distance – then rest – before sprinting again.

For example my first set of work was 3x40m @100 % 15s rest

This involved me sprinting 40m - resting for 15s - sprinting 40m - resting for 15s - sprinting 40m.

Interval Training Structure of Answer

3. Explain the benefits of interval training - i.e. why did you use it.

Allows you to easily focus on a specific aspect of fitness in my case Speed Endurance

Allows you to work at a higher intensity with limited fatigue occurring

Could easily be adapted to my position. By running at varying intensities and walking during my rest could ensure my work was game like.

Interval training can be progressively overloaded by. Increasing the number of sessions in a week (Frequency) Exercising harder by working harder/increasing the intensity

of my runs or decreasing the rest intervals (Intensity). Increasing the number of repetitions/number of runs

(Duration)

Homework feedback (filled in as a class after peer marking task)

Generally . But a number of

Some improvements required

Commonly missed out content

Fartlek Training:Don’t explain example of fartlek work.Don’t link to aspect of fitness

Interval training:Don’t give example of interval work Don’t explain example of fartlek work.Don’t link to aspect of fitness

Principals of Training (explain what each of the terms below means)

Specificity

Progressive Overload

Frequency

Intensity

Duration

Applying Progressive Overload(Explain how your chosen method of training can be overloaded)

Interval training can be progressively overloaded by.

Increasing the number of sessions in a week (Frequency)

Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity).

Increasing the number of repetitions/number of runs (Duration)

Fartlek training can be progressively overloaded by.

Increasing the number of sessions (Frequency).

Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity)

Exercising harder by working at a higher % of max heart rate (Intensity)

Increasing the time each run lasts for (Duration).

Quick Fire Questions

Q. How did we make sure our training was specific to activity, position and level of fitness.

R. Used an appropriate method of training.

Tailored training to suit position.

Used initial test scores to set Weeks 1+2 of training programme

Q. As level of fitness improves, how do we ensure it continues to improve and doesn’t plateau?

A. Progressively Overload programme of work

Q. How will we know it’s the correct time to overload our programme, and how will we know how much to overload it by?

R. By monitoring our progress

How will we monitor your progress?

Training Diary

Interim testing

Benefits of these...

Benefits of Monitoring your training

I set my initial level using my initial set of test scores to ensure I was working at the correct intensity

It allowed me check to see if my training method was appropriate and set at the correct level

To keep track of both the work I completed and how I intrinsically felt I kept a training diary

This at times allowed me to see over the micro cycle of a week how I felt and tracked my progression towards the next part of the training year- the start of the session

I was able to get internal feedback by how I felt during my pre season training programme and pre season games. I recorded this information in my training diary.

Benefits of Monitoring your training (contd)

I compared my first set of test results at the end of week two with my initial test scores…...

This would tell me if my intensity levels were set correctly

By comparing my results I could apply progressive overload to ensure my programme remained specific to my improving fitness levels.

I felt progressively overloading my programme allowed me to monitor the small developments in my fitness as I worked towards my overall goal – motivating

With my second set of test results…... this showed that the overload I have undertaken in my training programme has worked and as the weeks progress we are improving my CRE / SE

Overloading Training Programmeto create Weeks 3+4Interval training can be

progressively overloaded by.

Increasing the number of sessions in a week (Frequency)

Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity).

Increasing the number of repetitions/number of runs (Duration)

Fartlek training can be progressively overloaded by.

Increasing the number of sessions (Frequency).

Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity)

Exercising harder by working at a higher % of max heart rate (Intensity)

Increasing the time each run lasts for (Duration).

Homework

Due - Wednesday 14th September

Explain in detail how you used the principles of training to create your training programme.