Int 2 / Higher Grade
Physical Education
Preparation of the Body
Lesson 2
Lesson 2 Content
Assessing specific aspects of fitness
Phases of Training
Types of training
Principals of Training
Creating Week 1 & 2 of training programme
Testing physical fitness
After naming the specific aspects of physical fitness
required for your position it was important to test your
level of fitness.
There are two ways of doing this
Within the activity – General Data
Out-with the activity – Specific Data
Football
Physical
Fitness
Specific
Position
Specific
Aspects of
fitness
Within
Activity
Test Fitness
Outwith
Activity
Testing Out-with the activity
Testing your fitness out-with the activity requires you to undertake a
variety of standardised fitness tests.
Standardised fitness tests undertaken
Multi stage fitness test
12 minute Cooper Run
KHS derived Speed Endurance Test
10m-25m-50m Sprint Test
Illinois Agility Test
Multi stage fitness test
Test for Cardio Respiratory Endurance (CRE)
Test is a maximal test
This means the test will get progressively harder (faster until you
cannot continue)
Each level lasts approximately 1 minute
Each time a ‘bleep’ sounds you must run one 20m shuttle
one foot must cross the line each time
When an athlete does not cross the line before the beep on two consecutive
lines, the test is over
Your score can then be recorded and compared to a VO2 max table /
national average
12 Minute Cooper Run
25m
25m
25m
25m
25m
25m
Test for Cardio Respiratory Endurance
Continuous test, requires you to run continuously at your own pace for 12minutes.
Set out six cones in a hexagon 25m apart.
Record total number of laps and cones completed in 12 minutes.
Standardised test compare your results to national averages to assess your level
of fitness.
KHS derived Speed Endurance Test
Tests speed endurance.
Two cones placed 10m apart.
Complete 10 shuttles at top speed. Rest for one minute
and then repeat the test another two times.
Add the three times together and calculate your
average time.
10m-25m-50m
10m
25m
50m
Test for Speed
Standardised test compare your results to national averages to assess your
level of fitness
Set out cones 10m – 25m – 50m apart.
Rolling start, so start stop clock when cross start line
To ensure accuracy of results complete each of the above distances three
times and calculate your average time for each distance.
Illinois Agility Test
Tests agility
The Athlete lies face down on the
floor behind the start line.
On the timers command the athlete
gets to his / her feet and
completes the set rout.
Course requires athlete to complete
two 10m sprints and a 10m cone
slalom.
After full rest the athlete
completes the test a further 2
times and an average is
calculate.
The story so Far
General Data
Collection
TROS
Within the game
Right Midfielder
Speed Endurance
Centre Midfielder
Cardio Respiratory
Endurance
CRE
Standardised
Tests
KHS Derived speed
endurance test
Standardised tests
Multi Stage
fitness test
10, 25, 50 sprint
tests
12 Minute cooper
Run
6 Week Individual Training Programme
Week 1 and 2
Monday
Wednesday
Friday
Interim test and Progressive Overload
Week 3 and 4
Monday
Wednesday
Friday
Interim test and Progressive Overload
Week 5 and 6
Monday
Wednesday
Friday Sunday
Retest TROS and Standardised Tests
Choosing your position
You must now pick the specific role of:
Central midfielder or Right midfielder
Centre midfield- cardio respiratory endurance – fartlek
training
Right midfielder- speed endurance – interval training
Creating a six week training programme
There are a number of factors which have to be
considered when creating a training programme...
Q. What are they???
Phase of Training
Types of Training
Principals of Training
Phases of Training
Training can be done at 3 times of the training year in
football.
– Preparation period – Pre season
– Competition period – During the season
– Transition period – Off season
– What are the objectives of each phase and what
types of training are most appropriate to each
phase.
Types of training
Continuous Training
Fartlek Training
Circuit Training
Weight Training
Interval Training
Flexibility Training
HW task 1
• Write a short description of both our highlighted
training methods.
Principals of Training
Specificity
Progressive overload
– Frequency
– Intensity
– Duration
Reversibility
Origins of Fartlek Training
The term fartlek is Swedish for‘speed play’.
Fartlek training was developed in the 1930s by
Swedish coach Gösta Holmér.
It was designed for the downtrodden Swedish crosscountry teams that had been thrashed throughout
the 1920s by the Finnish team.
He came up with the idea when he began running at
different speeds between lamp posts when out for a
run.
Benefits of Fartlek training...
Develops aerobic fitness from continuous running and
anaerobic fitness from short sprints.
Fartlek can be progressively overloaded.
– Frequency – increases the number of sessions.
– Duration – increase the time each run lasts for.
– Intensity – take out some walking and jogging and
add in more mid-paced running and sprinting.
Benefits of Fartlek training cont...
Fartlek is easily adaptable to your position in football
Example: a defender may have more walking and
jogging with occasional sprints in comparison with a
midfielder who would have more jogging and midpaced running with occasional sprinting and walking.
Fartlek Training Session week 1 and 2
3 Times per week,
3 x 6 minute, 40 seconds rest
_% - _% of max HR, (10s pulse of _)
Jog
Sprint
Walk
Sprint
Walk
Walk
Jog
Sprint
Your
Maximum
cardio
respiratory
endurance
benefit is
when you
work at an
intensity
of.
70-85%
Training Zones
Heart Rate measured in beats per minute (BPM)
Maximum heart rate = 220- Age
– 220- 16=
204 BPM
65% of 204= 132 BPM
70% of 204= 142
75% of 204= 153
80% of 204= 163
85% of 204= 173
Beats per 10 second= BPM/ 6
Fartlek Training
Cardio respiratory Training zone 10 second pulse counts
Week 1
and 2
70-75%
maximum
BPM
142- 153
BPM
Week 3
and 4
75- 80%
maximum
BPM
153- 163
BPM
Week 5
and 6
80- 85%
maximum
BPM
163- 173
BPM
24- 25
BP 10 sec
25- 26
BP 10 sec
26-29
BP 10 sec
Speed Endurance Session Week 1 and 2
3 x 50m
@ 0-100% (Gradual build-up)
20 sec rest
8 x 30m
@ (10m @ 40%, 20m @ 90%)
15 sec rest
6 x 20m
@ 100%
10 sec rest
4 x 40m
@ 100%
15 sec rest
5 x 30m
@ 0-100% GBU 20m, 10m 100% 15 sec rest
4 x 10m
@ 100%
5 sec rest
Homework
Due:
Thursday 2nd September
Task 1
• Write a short description of interval and fartlek
training.
Task 2
• From your TROS you will have identified a specific
aspect of physical fitness as being a weakness.
Describe how you gathered information on your
identified weakness.