METHODS OF GATHERING
INFORMATION
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Internal Feedback
Initial data collection
Course results – Split times, Shadow (3 times) – WHY?
10 point Star Course – Monitor HR recording BPM on
return to start after each control.
Focussed data collection
Standard fitness tests - 12 min Cooper Walk/Run test
- 20m progressive shuttle run test
ASPECTS OF FITNESS
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Physical Fitness
CRE, ME, Speed, Strength, Anaerobic Power, Flexibility
Skill-related Fitness
Agility, Reaction time, Balance, Co-ordination, Mental Fitness
Mental Fitness
Mental rehearsal, Managing emotions, Decision making
You may be asked to describe or explain the importance of
these aspects for Orienteering.
You also need to know the components of an orienteer’s
fitness/demands of the activity. This can be asked in terms of
you or a model.
TRAINING WITHIN THE
ACTIVITY
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Example - Clock Relay (Working in Pairs)
Each pair is given a flag at the start of the course. The first
performer has to place the flag at control point 1 and then return
back to base to tag his/her partner who then has to run to
control point 1 and move the flag to control point 2. He/She
then returns to base and moves the flag from control point 2 to
control point 3. In turns this pattern is followed until the flag is
back in its original place. There is 10 control points in total.
Work to rest ratio for this session is 1:1.
Benefits of a conditioning approach?
You are also most likely to develop mental aspects of fitness
through participation in the activity.
TRAINING OUTSIDE THE
ACTIVITY
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Can also be called - Methods of Training
Example - Interval Training
Tree running in woodland area in 2 groups with similar fitness.
Each group had a leader who was responsible for setting the
pace whilst the rest of the group followed the leader in and out
of the trees
4 sets of 3 X 1 minute reps (4 minute recovery between sets)
Recovery time between each rep began at 3 minutes (work rest
ratio of 3:1). We then reduced this to 90 seconds to make
training more demanding.
Benefits of Interval training?
PRINCIPLES OF TRAINING
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Specificity – Training in similar terrain to an actual
orienteering event (MAINPALS)
Progressive Overload – Increasing Frequency, Intensity,
Time or changing the Type of terrain.
Adaptability – Adapting to the load after training for a
period of time (2 weeks)
Reversibility – Use it or Lose it
Rest and Recovery – Including rest periods to allow the
body time to recover
MAKING TRAINING “SPECIFIC”
(MAINPALS)
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Method of training is SPECIFIC to:
Aspect of fitness - CRE
problem Identified in standard fitness tests
physical Nature and demands of activity
my Performance by involving an element of skill/fitness
Area of body
Level of fitness through correct starting load
Season through correct load
PHASES OF TRAINING
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PRE Season (Preparation)
Loading - General followed by specific training
DURING Season (Competition)
Maintenance inc. peaking and tapering down
CLOSE Season (Transition)
Active Rest
You must be able to describe your training
programme for each phase of training.
MONITORING
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Interim fitness tests
Orienteering courses (Whole performance)
Heart Rate Monitor
Internal Feedback
Training Diary
Describe and justify monitoring process?
HOW TO EVALUATE
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Same test conditions
Compare to previous results
Give specific examples of improvements made
from standard tests/split times
You may also be asked to evaluate whole
performance
Homework Question
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Discuss the effectiveness of your training
programme on your overall performance. Give
examples of your future development needs.