Intermediate 1/2 & Higher Physical
Education
Preparation of the body
Lesson Objectives
 Principles of Training
 Methods of Training
 Defining fartlek & interval training
 Benefits of fartlek & interval
 Recap Phases of Training
 Homework feedback
 Issue homework for Friday 6th September (click here to view)
Principles of Training
Principles of Training
Length of my rest interval
Starter Task
Match each of the descriptions below to the appropriate
principle
Number of weeks my training
programme lasts for
Principles of Training
Appropriate to my ability
How long I have to work for
Specificity
Frequency
Fitness will return to normal when if I stop training
Intensity
Duration
How many times I repeat the work
Progressive Overload
How many times a week I train
Reversibility
% of maximum heart rate I work at
How hard I work
Making training more difficult as my performance improves
Suitable for the activity and my position
Appropriate to my improving fitness level
Task
Answer the questions below in your class jotter
Specificity
1. How will you ensure your training is specific to your current fitness levels?
2. In what way is your chosen method of training specific to your position and the activity
of football?
Frequency
3. How many times a week will you train initially?
4. On what days will you train and why is this appropriate?
Intensity
5. What information will you use to set your initial intensity?
6. If undertaking Fartlek training how will you ensure you are working at the correct
intensity?
Duration
7. How long will your training programme last?
Progressive Overload
8. What could you do to investigate whether you need to progressively overload your
training programme?
Methods of Training
Methods of Training
Task 1
Read the following information regarding Methods of Training
 Intermediate 2 and Higher PE Course Notes pages 49-51
 Intermediate 1 PE Course Notes pages 68-71
Task 2
Choose a method of training and feedback to the class (we will cover all methods, not just
interval and fartlek)
Methods of Training
 Continuous Training
 Fartlek Training
 Interval Training
 Circuit Training
 Weight Training
Defining a Methods of Training
Definition v Description
What’s the difference…
Is there a difference…
Which of the following is a definition and which is a description
I have a black Vauxhall Corsa.
It’s 4 years old. Has a 1.2
engine. Is a rubbish car but, is
better than Mr Kennedys
I live in a flat. It’s a tenement
flat. My flat is on the second
floor. It has ………
The place where one lives. A
house or other dwelling.
Also called: motorcar,
automobile. A self propelled
rod vehicle designed to carry
passengers.
Definition of Methods 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
Interval training involves working for a period of
time or completing a set amount of work – resting
- then working again. Any form of exercise that
allows a work to rest ratio to be easily calculated
can be used.
Benefits of Fartlek training...
• 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
• 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
Benefits of Interval training...
• Allows you to work at a high intensity with limited fatigue occurring. Allowing you to
complete large amounts of work that you wouldn’t otherwise be able to.
• Allows you to easily focus on a specific aspect of fitness i.e. Speed Endurance
• Interval training can be progressively overloaded by.
• Frequency - Increasing the number of sessions in a week
- Increasing number of times you repeat a sprint (repetitions)
• Duration
- Increasing the number of sets in your training session
• Intensity
- Exercising harder by increasing the intensity of your runs or
decreasing the rest intervals (Intensity).
• Interval training is easily adaptable to suit:
• Your level of fitness
• Activity
• Position
• Can easily be adapted to my position. By running at varying intensities and walking
during my rest could ensure my work was game like.
Phases of Training
Preparation phase
During the preparation phase general fitness work is followed by increasingly more
specific fitness work.
As you progress through the preparation phase there should be an increase in the
intensity of your physical fitness work as the start of the competition phase
approaches.
As the start of the competition phase approaches, training should become more
game like.
The fitness work during the preparation phase should be specific to the nature of
your activity and your role within the activity.
Competition Period
During the competition period you maintain your physical fitness. Your aim is to ensure
that you benefit from your pre-season training during the competitive phase of the season.
Within the competitive period there may be particular competitions / fixtures of special
importance. You will want to ‘peak’ for these competitions.
In peaking for a special performance you fine tune your preparation with a special event or
competition in mind.
Part of your preparation will involved a period of ‘tapering down’ your training before
hand to avoid fatigue.
Transition Period
Following the competitive season (competition phase) you need a period of ‘active rest’ to
avoid your fitness decreasing drastically.
The transition period marks the divide between the end of the season and the start of the
next seasons preparation phase.
During the transition phase it is important to retain a good level of general fitness,
while taking a definite rest from competitive activity.
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
Generally
. But a high number of
very disappointing after the positive start last week..
Some improvements required
Use clear paragraphs. Using paragraphs will help you ensure you access all the marks available.
Commonly missed out content
Question 1:
Question 2
Data Gathering
General Data
 Introduction – data gathering within
activity
Specific Data
 Introduction – specific data gathering
 Explain video recording process
out-with activity
 Why is it appropriate to assess outwith activity
i.e. video/90mins/teams similar ability
 Why this process was appropriate
 Describe the first standardised test you
 Describe time related observation schedule
 How was time related observation
used.
 Why was this test appropriate
schedule completed
 Why was this an appropriate method
 Describe the second standardised test
 Why was this appropriate
 What did the data gathered suggest
 What did the specific data gathered tell
you.
Homework
Due – Monday 9th September
MUST BE SIGNED
Higher / Intermediate 2
Question One
Q. Describe in detail how you gathered data on your performance. Explain why the steps
you took were considered appropriate.
QuestionTwo
Structure for answer
Definition of method of training
Benefits of method of training
Explanation of how you used method of training
Q. Use the above structure to describe the method of training you are currently using to
improve your physical fitness.
Homework
Due – Monday 9th September
MUST BE SIGNED
Intermediate 1
Question One
Q. Describe in detail how you gathered data on your performance.
Structure
Name activity
How did you gather general data in this activity
How did you gather specific data outwith activity
Question Two
Q. Describe the method of training you are currently using to improve your physical fitness.
Structure for answer
Name the aspect of fitness you are working on
Name the method of training you use
Give a definition for the method of training
Benefits of method of training
Describe your training session – what do you do