Higher Grade / Intermediate 2 Physical Education Preparation of the Body October Break Homework Homework Copy out the slides from September Assessment feedback not covered in class into your class jotter. Complete homework exercise linked to this in homework jotter. Copy the info below into your class jotter Complete the questions at the end in your homework jotter Phases of Training Before selecting a method of training and creating a training programme it is important to consider what PHASE of TRAINING you are working in. There are THREE PHASES of training. PHASES OF TRAINING PREPARATION PHASE (Pre-season) COMPETITION PHASE (During the season) TRANSITION PHASE (End of season) Phases of training Pre seasonSeasonOff Season- Preparation phase Competition phase Transition phase In each of these we have cycles of training Micro cycleMeso cycleMacro cycle- 2 week part of training 6 week training programme Preparation phase Question: Discuss why it is important to gather information about your fitness. (4) Describe why is it important to gather information about your Fitness. (4) Identifying strengths and weaknesses Target sets your development needs Data forms basis of your Training programme. Allows you to set the initial intensity of your first two week micro-cycle, therefore making the work specific to your current level of ability and most likely to produce improvement / adaptation Gathering information General data gathered on whole performance within the game through Time Related Observation Schedule (TROS) Explain what this is, i.e. How you completed it This identified my role specific weakness as my CRE / SE as I was... (Describe the data). This aspect of fitness is important because... This data is a permanent record of my game based fitness and will allow me to draw comparisons with my abilities at the end of the preparation period of training The specific analysis of my performance was done through standardised tests outwith the game. Benefits of standardised testing are... I completed the... I completed these test by... (brief description) These tests allowed me to accurately set my training programme and targets for improvements. This maintained my motivation for the preparation phase of training. I used the specific analysis, i.e. my standardised tests to also monitor my progression as I undertook a 6 week training programme to improve my CRE / SE Although the standardised tests are outwith the activity, they were easy to replicate after each two week micro-cycle to monitor my progression and ensured valid and reliable data was obtained. We have looked previously at how you monitored your training programme. The question below is often asked after or instead of a question which asks you to describe how you monitored your training. Question: Having monitored your level of fitness during your training programme you will have made changes. Explain why these changes were necessary. Give examples to support your answer. You have notes on monitoring your performance from Lesson 4. Question: Having monitored your level of fitness during your training programme you will have made changes. Explain why these changes were necessary. Give examples to support your answer. I monitored my programme by… (describe how) Monitoring my programme was important for a number of reasons.... It let me check to see if my training method was appropriate and that the work was specific to my current level. I was able to check my current level against my last set of results to track my progression This would tell me if my intensity levels were set correctly I compared my first set of test results at the end of my first two week micro-cycle with… This highlighted that my level of __________ was improving. For this reason I applied the principle of Progressive Overload. Describe how you applied the principle of overload....what did you alter...use the following terms...Frequency, Duration and Intensity. My second set of interim test results when compared with my earlier results showed that… Highlighting that the overload I had undertaken in my training programme had worked as the overload I had applied had ensured that my ............. Continued to improve and did not plateau. To keep track of both the work I completed and how I intrinsically felt I kept a...................... I was able to get internal feedback on how I felt during my pre season training programme and pre season games. This was recorded in my ................................. This enabled me to see over each two week micro-cycle how I felt and tracked my progression towards the next part of the training year- the competition phase. To ensure my overload was progressive and specific to my current level, I used the data from my interim testing at the end of each micro-cycle to guide the levels/degree of overload I applied at the start of each micro-cycle. Examples of how you added overload, detailing differences in your programme between each section Intensity(repetitions, rest time, training zone differences, changes in intensity of runs) Frequency- (how many times a week did you train in wk 1 and 2 was this different to weeks 3 and 4) Duration (your session lasted longer as you increased the time or distances you trained over) This ensured I was progressing smoothly as training was based on my current level of ability and attainment. Ensuring the principal of specificity was maintained. Describing how you evaluated your Training Programme 1. 2. 3. 4. 5. 6. Explain why it’s important to evaluate the effects of your training programme. Describe how and why you completed interim tests. Explain how you retested both within and outwith the activity at end of six weeks - retest shows that fitness levels improved. Explain the improvements retest data shows. Discuss both outwith and within the activity results. Briefly describe your role and responsibilities. Describe how your performance has altered what are you now more able to do that you couldn’t previously– relate to your role and responsibilities. Specific performance examples should be included. It is important to evaluate the effects that my training was having on my performance in football so that I could evaluate wither my method and content of training were set at the correct level. I did this by… (standardised tests)… I did it in this way because....(benefits of standardised testing) I found that after each two week micro-cycle I had some improvement by completing an intern test. This allowed / showed that my .............. had improved. Although it was a small improvement, I was motivated to keep working towards my target of........ I could determine that my programme was set at the correct level and that I was not being over or under worked which could cause.......... To continue progressing I used this data to guide my level of progressive overload and completed the interim test after each micro-cycle to continue monitoring my adaptation. On completing my six week training programme I carried out final testing. This involved testing both outwith and within the activity. To do this I............. With improved ........... I found that in the standardised tests I.............. The time related observation schedule highlighted that with improved........ I was less fatigued and in turn my skill level remained more consistent throughout the match. I was now able to....... As I focused on how my programme affected my overall performance, I could also recognise new weaknesses and prioritise my future development needs. This showed that my new focus should be on my..... Homework Questions Due: Monday 18th October Q1. Explain why it is important to gather information on your performance. Q2. Describe how you monitored your training programme and the changes you made as a result of monitoring your programme of work. Q3. Describe how improved fitness levels affected your ability to perform your role successfully.