Preparation of the BodyLesson 5

Int 2 / Higher Grade Physical Education

Lesson 5 Content

Homework feedbackCooperative Learning Task – Principles of trainingDescribing training programme

Homework

Homework feedbackHomework codes used in PE

Excellent of the standard expected

Satisfactory, some key content / information missing

Unsatisfactory, not of the level required - REDO

Homework feedbackSome . 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 contentExplanation 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 TaskInstructionsGet into a group of fiveNumber yourself 1-5Read 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 isEach person should now join up with those individuals in

another group who are of the same number as them.Re-read your specific paragraphDiscuss as a group your understanding of the paragraphReturn to your original group and feedback on your

specific paragraph

Phases of Training What are the THREE PHASES of training.

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 workPossible add on to this question…

• Specific to a phase of training• Specific to a type of fitness• Specific reference to the principles you

considered

IntroductionPhase of trainingMethod of trainingTarget setting linked to training outwith

activityPrinciples of trainingExample of a training sessionProgressive Overload

Describing your programme of work/training programme

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 ..................

Introduction and Phase of Training

Method of TrainingTo develop my.................... I used ....................... Training. ............... Training involves ................. (brief description of method of training – not a description of training session).

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.

Target Setting Linked to Training Outwith Activity

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

Principles of Training

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

During a training session I completed ......... (add in your programme, fartlek remember a picture paints a thousand words.)

Week 1 and 2 Set 1 6 x 40m @ 80 % 15 seconds rest Set 2 6 x 40m @ 80 % 15 seconds rest Set 3 6 x 40m @ 80 % 15 seconds rest Set 4 6 x 40m @ 80 % 15 seconds rest Set 5 etc etc etc...

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)

Example of Training Session

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.

Progressive Overload

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 AnswerIntroductionPhase of trainingMethod of trainingTarget setting linked to training outwith activityPrinciples of trainingExample of a training sessionProgressive Overload