Transcript Lesson 9
Higher PE Preparation of the Body Lesson 9 – Principles of Training Lesson 9 – Principles of Training Today we will • Develop understanding of Principles of Training • Consider how we use Principles of Training to create training programme • Selecting an appropriate method of training The next seven slides will involve group and class discussion. IT IS VITAL THAT YOU MAKE NOTES ON THE POINTS DISCUSSED. Specificity 1. Training must be matched to the needs and demands of the activity. 2. It must also be specific to the individual in terms of initial fitness levels and their strengths and weaknesses. Points to consider 1. Appropriate Method of Training 2. Initial fitness levels Specificity 1. Training must be matched to the needs and demands of the activity. Definition of Method of Training The term fartlek is Swedish for - ‘speed play.’ 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 How I used Method of Training Explain how you used fartlek training to develop your cardio respiratory endurance. Benefits of Fartlek training... • Fartlek is easily adaptable to suit: • Your level of fitness • Activity • Position • Example: a defender may have more walking and jogging with occasional sprints in comparison with a midfielder who would have more jogging and mid-paced running with occasional sprinting and walking. • Easily linked to cardio training zone, so easy to monitor if you are working at the correct intensity by taking a pulse count • Develops aerobic fitness from continuous running and anaerobic fitness from short sprints. • Fartlek can easily be progressively overloaded. • Frequency – increases the number of sessions • Duration – increase the time each run lasts for • Intensity – take out some walks and jogs or take out jogs and add more sprints Benefits of Fartlek training... • Work out-with the activity: • Focus is specifically on improving fitness, footballing ability doesn’t impact on improvements • Sessions are specifically tailored to me • Don’t need a great deal of equipment, markers and a stop watch • Don’t require any teammates for training to take place • If injured, sessions can be easily adapted • Appropriate for the preparation phase as initial fartlek sessions focus on general CRE improvement. Sessions gradually become more specific over the weeks as there will be an increase in the intensity of physical fitness work. Specific fitness levels It must also be specific to the individual in terms of initial fitness levels and their strengths and weaknesses. Points to consider 1. Group based of comparison to national averages in 12 minute cooper run and multi-stage fitness test 2. Duration of run designed to be challenging but, achievable 3. Number of walks, jogs and sprints tailored to your ability Duration 1. 2. 3. 4. Must be appropriate to phase of season Sufficient time for performance to improve Duration of individual session Duration of each run and recovery period Points to consider 1. 2. 3. 4. 5. Phase of the season How long do we need for performance to improve When should we overload (increase difficulty) What parts make up a training session Duration of each run should challenge but, be achievable Frequency 1. How many times a week to train 2. Number of sets in a session 3. Frequency of walks, jogs and sprints Points to consider 1. Days of the week to train and why 2. Number of sets i.e. times you complete a run 3. Frequency of walks, jogs and sprints should relate to position in football 4. Frequency of walks, jogs and sprints should challenge but, be achievable Intensity 1. Work should be specific to initial fitness level 2. Work should be challenging but, achievable 3. How hard to work Points to consider 1. Group based of comparison to national averages in 12 minute cooper run and multi-stage fitness test 2. Intensity of run linked to cardio training zone 3. Ensure working at the correct intensity by monitoring HR Homework – Due Friday 3rd Oct Question To improve your identified weakness you will have completed a training programme. Describe the method of training you used and explain why it was appropriate.