Intermediate 1 Physical Education

Preparation of the Body Athletics

Purpose

  The purpose of this part of the course is to see how developing a specific aspect of fitness can have an impact on performance in a particular athletics activity. For the purpose of our investigation we will focus specifically on improving our 1500m run by entering into a training programme specifically designed to improve on our cardio respiratory endurance.

Methods of Gathering Information/data on your Fitness Personal Reflection

• What you think about your performance • This judgement is based solely on your opinion • You need to know what good fitness in this activity should look like in order to guage where you think you are, SUBJECTIVE DATA.

• Identifies your strengths and weaknesses at this precise moment which you can use as a starting point (BENEFIT).

General (Basic) Observation Schedule (MOVEMENT ANALYSIS)

• Watches your whole performance in an activity.

• Marks your fitness against a pre-set criteria.

• Gives you objective data • Benefits • Cheap and simple to use • Gives you a permanent record to look back at and refer to.

• Objectively identifies your Strengths and Weaknessess.

• Draws you to a specific aspect of your performance that requires attention

Methods of Gathering Information/data on your Fitness

• • • •

Specific Observation Schedule

Observed on a specific aspect of fitness Fitness is judged against a pre-set criteria Success/failure is recorded.

Same benefits as GOS only more specific to 1 particular aspect.

•

Fitness Testing/ Standardised Norms

Standardised tests specifically designed to test one particular aspect of fitness.

• Standardised means that comparisons can be to already established NORMS for particular groups (BENEFIT).

• Fitness tests are normally very easy to set up and run (BENEFIT).

• SAME fitness tests used at the end – comparisons can be drawn very easily.

• Examples • Timed 1500m Run (CVE) • 12 Minute Cooper Test (CVE) • • • Multi Stage Fitness Test/ Beep Test (CVE) Illinois Agility Test (Speed/ Agility) Sit and Reach test (Flexibility, Suppleness)

All the methods of gathering data that you use will help you to understand your current level of Fitness This in turn allows you to plan a suitable training programme that is specific to YOUR needs.

SKILL RELATED

Types of Fitness

PHYSICAL

Skilled Performer

MENTAL

Mental Fitness

     Determination – for success throughout process. keep trying, keep pushing Motivation want to do well and improve Level of Arousal Concentration – attention throughout focus, stay on task, pay Ability to mange Emotions

Skill Related Fitness

 

Co-ordination -

such as sight and hearing to parts of the body in order to produce smooth, quick movements the ability of the brain to link senses

Reaction Time -

a signal or stimulus. the ability of the brain to respond to 

Agility

quickly ability of the body to move and change direction 

Balance

ability of the body to remain stable even when moving. This involves you being able to keep your centre of gravity over the supporting base.

Physical Fitness



Cardio-Vascular Endurance



Power



Strength



Flexibility



Muscular Endurance



Speed

The aspect of fitness that we focused on was improving our levels of Cardio respiratory Endurance.  Cardio respiratory endurance is.................The ability of the

heart

(Cardio) and

lungs

(Respiratory) to maintain a plentiful supply of oxygenated blood to the muscles enabling the athlete to maintain near maximal effort over a long period of time.

 A 1500m run requires good levels of cardio respiratory endurance



Data Collection

The ‘Cycle of Analysis’ is a useful way on analysing and improving performance. The first stage requires us to collect and record data during performance. After doing this you are able to identify what your strengths are and what areas of weakness require development.

INVESTIGATE

Observe/test your performances) by collecting data

REVIEW/EVALUATE

Identify improvements through re-testing and collecting new data

ANALYSE

Collate results and identify strengths and weaknesses

DEVELOP

Design a suitable, specific Programme to develop area Of weakness

We collected data on our current CV levels by using the following methods Personal Reflection – What you think about your levels of fitness, your opinion of where you are.  Then...........

Timed 1500m run  Multi Stage Fitness Test •These are specifically designed to test particular

Aspects of Fitness

(CVE in this case) •These tests are

STANDERDISED

(meaning that they are always the same and follow the same test procedures). Results from these tests can then be used to compare against

STANDARDISED NORMS

(already established standards) to gain a better understanding of where you are.

You need to know your Acronyms!!!!!!!

S pecificity –

Relevant and Meaningful – Why?

P

rogressive Overload –

F.I.T!!!!!

O

ver training – rest and recovery during training

R

eversibility – ensuring that the benefits are long term – if you stop, your body will go back to the condition it was in before you started very quickly.

T

edium – must be varied and interesting training, keep training challenging.

Monitoring, Reviewing and Evaluating Progress

   As you develop your fitness for your activity, it is important that you

plan and monitor

your progress as you move towards your

personal goals

(These are set before your development programme begins) Throughout your

development programme

(after every training session) you completed your training diary. This is a particularly important part of the whole process.  Questions to specifically get you thinking about your progress  What things went well today??

This type of question helps you to

plan

sessions. your next



Methods of Training

Fartlek Training

– Mixture of Continuous and Interval Training – Continuous steady paced work with short intense bursts followed by an active (slower) recovery. 

Circuit Training

– Fixed Circuit of set tasks based on the specific type of fitness you are looking to develop (Aerobic Circuits).



Interval Training

2:1 work to rest ratio. – Any form of exercise that allows a work/rest ration (interval) to be easily calculated. E.g 2 mins run, 1 min rest. 

Continuous Training

– Any exercises that get your heart rate operating in your training zone for 20-30 mins for 3-4 sessions per week (Swimming, jogging, cycling, rowing).

Training Zones and Thresholds



Training Thresholds

and

zones

are determined by heart rate. MHR must be calculated before training thresholds and zones can be established.  By Understanding Training thresholds and Training Zones you can ensure that you train the correct energy system at an appropriate intensity.

Training Zones and Thresholds

  a

THRESHOLD

is a LINE a

ZONE

is an AREA.  In order to improve our CVE, we needed to ensure that we were working within our

AEROBIC

training zone.   MHR (220) minus age (Mr B 37) = 183 Multiply that by 0.7 (70%) and you now have your aerobic threshold ( the line where you must be working above)  Add your pre-calculated resting HR to this in order to find the top line of your TZ (anaerobic threshold)



Warm Ups and Cool Downs

Purpose – gradually get your whole body prepared for the work ahead  Gradually raising body temperature  Gradually increasing the blood supply to your muscles by gradually raising pulse rate  Gradually preparing muscles for the movements they will be expected to perform.

Warm Ups and Cool Downs

Warm ups should be organised into 4 stages  Gentle Aerobic exercise such as jogging, side stepping, hopping etc    Static stretching to increase the length of muscles and improve flexibility of joints.

Stronger aerobic/anaerobic exercise to increase body temperature and HR. This may involve a practice of the movements of the activity combined with dynamic stretching activities. Preparing your mind mentally for the activity ahead