Transcript Int 2 / higher Grade Physical Education

Int 2 / Higher Grade
Physical Education
Preparation of the Body
Lesson 5
Lesson 5 Content
 Homework feedback
 Cooperative Learning Task – Principles of training
 Describing training programme
 Homework
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
Some
. But a very high number of
very disappointing. A
number of people are regularly getting
Improvements required
Must give performance related examples from your training programme to
support answer. Not good enough to simply say that you increased the duration.
Commonly missed out content
Explanation of how you created week 1 & 2 – a number of people jumped straight
to discussing how they applied progressive overload.
Not discussing duration in relation to the length of training programme, i.e.
three two week cycles, with interim testing and progressive overload every two
weeks.
Forgetting than frequency relates to how many times you train a week and an
explanation as to why you trained Monday , Wednesday, Friday.
Cooperative Learning Task
Instructions
Get into a group of five
Number yourself 1-5
Read the answer provided – pay particular attention to the paragraph
which corresponds to your number.
Each person should take it in turn to explain to their group what their
paragraph concerns.
Each person should decide whether their understanding is
Each person should now join up with those individuals in another
group who are of the same number as them.
Re-read your specific paragraph
Discuss as a group your understanding of the paragraph
Return to your original group and feedback on your specific paragraph
Phases of Training
 What are the THREE PHASES of training.
PHASES
OF TRAINING
PREPARATION
PHASE
(Pre-season)
COMPETITION
PHASE
(During the season)
TRANSITION
PHASE
(End of season)
Aim of preparation phase
Training programme takes place during the preparation
phase. In other words our training programme is an
example of a pre-season training programme.
During the preparation phase general fitness work is
followed by specific fitness work.
As you progress through your programme of work there
should be an increase in the intensity of your physical
fitness work as the start of the new season approaches.
As start of season approaches, training should become
more game like.
The fitness work during this phase should be specific to
the nature of your activity and your role within the
activity.
Why use chosen methods of training during
preparation phase?
 Both FARTLEK and INTERVAL training allow us to easily focus on a
specific aspect of fitness.
 Could easily adjust my programme using overload as my body adapted and
increase the intensity of our training programme as the start of the
season approaches.
 Can ensure that our work is specific to the nature of football and our
role within the game.
 Working outwith the activity made it easier to monitor my progression
and made it easier to focus solely on my physical fitness improvement.
This was vital during the early parts of pre season as it was important
that my fitness would not continue to make my skill level deteriorate
during matches.
Question.
Describe your programme of work
Possible add on to this question…
• Specific to a phase of training
• Specific to a type of fitness
• Specific reference to the principles you considered
Describing your programme of work/training programme
 Introduction
 Phase of training
 Method of training
 Target setting linked to training outwith activity
 Principles of training
 Example of a training session
 Progressive Overload
Introduction and Phase of Training
I am in the Preparation (pre season) phase of my training year, this is where I
......... (explain objective of preparation phase)
The most important aspect of fitness I have identified for the position of
.............. midfield is ..................
Method of Training
To develop my.................... I used ....................... Training. ............... Training
involves ................. (brief description of method of training – not a description
of training session).
Target Setting Linked to Training Outwith Activity
Before I started my training programme I set targets for my improvement so
that I would remain motivated and focused throughout my programme.
This also encouraged me to monitor my performance to see if my training was
being effective, i.e. set at the correct level to reach my targets
Working outwith the activity made it easier to monitor my progression and
made it easier to focus solely on my physical fitness improvement. This was
vital during the early parts of pre season as it was important that my fitness
would not continue to make my skill level deteriorate during matches.
Principles of Training
When designing my training programme I had to consider the principles of
training to ensure my programme was effective. The principles I considered
were...........
I firstly considered specificity. To ensure my training programme was specific
I selected ....................... training to work on my ........................
I
considered
this
to
be
an
appropriate
method
because.....................................................................................................................................
............................................................................ See previous slides to explain why
................ Training is specific to preparation phase. Also look back at the
benefits of chosen training methods to explain why the method you choose was
specific to activity and position
I split my 6 week training programme into 3 x 2 week sections
To ensure Weeks 1&2 were specific to my initial level of fitness I used
........................................ from the ........................... ....To set my level of work.
Splitting my programme into 3 two week blocks allowed me to monitor my
programme every two weeks and add overload between each section ensuring
the level at which I worked was always specific to my fitness level.
The next principle of training I considered was Frequency.
During weeks 1 & 2 I trained 3 times per week because bellow 3 times a week
would not train my body hard enough for adaptation to occur. I ensured I had
rest days between my training days so that I had overcome fatigue and worked
hard during my sessions
Example of Training Session
During a training session I completed ......... (add in your programme, fartlek
remember a picture paints a thousand words.)
Week 1 and 2
 Set 1
 Set 2
 Set 3
 Set 4
 Set 5
6 x 40m @ 80 %
6 x 40m @ 80 %
6 x 40m @ 80 %
6 x 40m @ 80 %
etc etc etc...
15 seconds rest
15 seconds rest
15 seconds rest
15 seconds rest
Week 1 and 2- 3 x 8 min @ 65% (10 sec pulse count 22) 40 sec rest
 Week 3 and 4- 3 x 10 min @ 70% (10 sec pulse count 24) 30 sec rest
 Week 5 and 6- 3 x 11 min @ 75% (10 sec pulse count 26) 20 sec rest
As you can see the intensity and work to rest ratios are set to directly work
my body to improve the aspect of fitness my data showed was a weakness
(Fartlek Only)
I monitored I was in my training zone by…........................................... (doing what
during your rest interval)
Progressive Overload
Progressive overload was implemented by increasing the intensity, frequency
and duration of my programme.
I increased the frequency of my programme by .................(working for 4 days a
week during weeks 5&6 after only completing 3 sessions a week during weeks
1& 2)
During weeks 3&4 and 5&6 I further developed the overload in my programme
by increasing the intensity and duration. I did this by…............... (give examples
from your training programme)
During the last 2 weeks my programme was difficult, but it was very game like.
(Explain how it was game like) This is appropriate as I was close to the start
of my competition phase.
Homework Task 5(a)
 Due - Wednesday 21st September
 Describe in detail a programme of work you followed to develop an aspect of
fitness which was identified as a weakness.
Structure of Answer
Introduction
Phase of training
Method of training
Target setting linked to training outwith activity
Principles of training
Example of a training session
Progressive Overload