Int 2 / Higher Grade
Physical Education
Preparation of the Body
Lesson 4
Lesson 4 Content
 Homework feedback
 Peer marking of homework
 Principles of training
 Monitoring training programme
 Creating Weeks 3 & 4 of training programme
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
(filled in as a class after peer marking task)
Generally
. But a number of
Some improvements required
Commonly missed out content
Fartlek Training:
Interval training:
Fartlek Training
 Structure of Answer
1. Describe what fartlek training is
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
Fartlek Training
 Structure of Answer
2. Describe how you used fartlek training – give examples from your
programme of work
As a central midfielder I used fartlek training to improve my cardio
respiratory endurance. My programme of work required me to run
continuously for a specific period of time. Within this time the intensity at
which I ran altered every 20m. I would either sprint – jog or walk.
My first set of work was 3x6minutes 40 seconds rest 70% - 75% of max HR,
(10s pulse of 24/25). In this six minutes I had to continuously repeat the
circuit below. After the 6 minutes were up, I would rest for 40s and check
my 10s pulse count to ensure I was working at the correct intensity.
Jog
Jog
Sprint
Walk
Walk
Jog
Jog
Sprint
Fartlek Training
 Structure of Answer
3. Explain the benefits of fartlek training - i.e. why did you use it.
Develops aerobic fitness by continuous running. Can be linked to CRE
training zone requirements. Enabling you to easily monitor your
training to ensure your working at the correct intensity.
Develops anaerobic fitness by short sprints.
Fartlek training is easily adaptable to your position in football
Fartlek training can be progressively overloaded by.
 Increasing the number of sessions (Frequency).
 Exercising harder by taking out some walking and adding more
jogging or replacing jogging with more sprints (Intensity)
 Exercising harder by working at a higher % of max heart rate
(Intensity)
 Increasing the time each run lasts for (Duration).
Homework feedback
(filled in as a class after peer marking task)
Generally
. But a number of
Some improvements required
Commonly missed out content
Fartlek Training:
Don’t explain example of fartlek work.
Don’t link to aspect of fitness
Interval training:
Interval Training
 Structure of Answer
1. Describe what interval training is
Interval training involves working for a period of time/
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.
Interval Training
 Structure of Answer
2. Describe how you used interval training – give
examples from your programme of work
As a right midfielder I used interval training to improve
my speed endurance. My programme of work required me
to sprint a specific distance – then rest – before sprinting
again.
For example my first set of work was 3x40m @100 % 15s
rest
This involved me sprinting 40m - resting for 15s sprinting 40m - resting for 15s - sprinting 40m.
Interval Training
 Structure of Answer
3. Explain the benefits of interval training - i.e. why did you use it.
Allows you to easily focus on a specific aspect of fitness in my case
Speed Endurance
Allows you to work at a higher intensity with limited fatigue occurring
Could easily be adapted to my position. By running at varying
intensities and walking during my rest could ensure my work was game
like.
Interval training can be progressively overloaded by.
 Increasing the number of sessions in a week (Frequency)
 Exercising harder by working harder/increasing the intensity
of my runs or decreasing the rest intervals (Intensity).
 Increasing the number of repetitions/number of runs
(Duration)
Homework feedback
(filled in as a class after peer marking task)
Generally
. But a number of
Some improvements required
Commonly missed out content
Fartlek Training:
Don’t explain example of fartlek work.
Don’t link to aspect of fitness
Interval training:
Don’t give example of interval work
Don’t explain example of fartlek work.
Don’t link to aspect of fitness
Principals of Training
 Specificity
 Progressive Overload
 Frequency
 Intensity
 Duration
(explain what each of the terms below means)
Applying Progressive Overload
(Explain how your chosen method of training can be overloaded)
 Interval training can be
progressively overloaded by.
 Increasing the number of
sessions in a week (Frequency)
 Fartlek training can be progressively
overloaded by.
 Increasing the number of sessions
(Frequency).
 Exercising harder by taking out
 Exercising harder by working
harder/increasing the intensity
of my runs or decreasing the
rest intervals (Intensity).
 Increasing the number of
repetitions/number of runs
(Duration)
some walking and adding more
jogging or replacing jogging with
more sprints (Intensity)
 Exercising harder by working at a
higher % of max heart rate
(Intensity)
 Increasing the time each run lasts
for (Duration).
Quick Fire Questions
Q.
How did we make sure our training was specific to activity, position and level of
fitness.
A.
Used an appropriate method of training.
Tailored training to suit position.
Used initial test scores to set Weeks 1+2 of training programme
Q. As level of fitness improves, how do we ensure it continues to improve and
doesn’t plateau?
A.
Progressively Overload programme of work
Q.
How will we know it’s the correct time to overload our programme, and how will
we know how much to overload it by?
A.
By monitoring our progress
How will we monitor your progress?
 Training Diary
 Interim testing
 Benefits of these...
Benefits of Monitoring your training
 I set my initial level using my initial set of test scores to ensure I was
working at the correct intensity
 It allowed me check to see if my training method was appropriate and set at
the correct level
 To keep track of both the work I completed and how I intrinsically felt I
kept a training diary
 This at times allowed me to see over the micro cycle of a week how I felt
and tracked my progression towards the next part of the training year- the
start of the session
 I was able to get internal feedback by how I felt during my pre season
training programme and pre season games. I recorded this information in
my training diary.
Benefits of Monitoring your training (contd)
 I compared my first set of test results at the end of week two with my initial
test scores…...
 This would tell me if my intensity levels were set correctly
 By comparing my results I could apply progressive overload to ensure my
programme remained specific to my improving fitness levels.
 I felt progressively overloading my programme allowed me to monitor the small
developments in my fitness as I worked towards my overall goal – motivating
 With my second set of test results…... this showed that the overload I have
undertaken in my training programme has worked and as the weeks progress we
are improving my CRE / SE
Overloading Training Programme
to create Weeks 3+4
 Interval training can be
progressively overloaded by.
 Increasing the number of
sessions in a week (Frequency)
 Fartlek training can be progressively
overloaded by.
 Increasing the number of sessions
(Frequency).
 Exercising harder by taking out
 Exercising harder by working
harder/increasing the intensity
of my runs or decreasing the
rest intervals (Intensity).
 Increasing the number of
repetitions/number of runs
(Duration)
some walking and adding more
jogging or replacing jogging with
more sprints (Intensity)
 Exercising harder by working at a
higher % of max heart rate
(Intensity)
 Increasing the time each run lasts
for (Duration).
Homework
Due - Wednesday 14th September
 Explain in detail how you used the principles of training
to create your training programme.