Preparation of the Body
In this area, Preparation of the Body you will investigate
the specific fitness demands of activities. You will learn
about
types of fitness, this will include not only your physical
fitness but your skill and mental related fitness needs
monitoring your fitness by comparing your performance
and that of others before, during and after training, by
using a variety of testing and recording methods
various training methods that will help you to improve
ALL aspects of your fitness
how your body adapts to training in the short and long
term
Key Concepts
Key
Concept 1
Fitness assessment in relation to personal
performance and the demands of activities
Key
Concept 2
Application of different types of fitness in the
development of activity specific performance
Key
Concept 3
Physical, skill-related and mental types of
fitness
Key
Concept 4
Principles and methods of training
Key
Concept 5
Planning, implementing and monitoring training
2. The importance of analysing and interpreting test results and using them effectively to inform the
preparation and monitoring of training programmes.
2. Importance of selecting specific training related to identified needs and personal level of performance.
For example: in the activity (conditioning) out with the activity or a combination of both
1. Principles of Training
Key Concept 5
Key Concept 4
Key Concept 2
1.The investigation of performance requirements and related fitness needs specific to selected activities
and role related responsibilities.
Key Concept 3
Key Concept 1
1. How fitness assessment can contribute to performance and training
1. Types of Fitness
2. The relationships between different types/aspects of fitness in the development of activity specific
performance.
2. Methods of Training
1.The relevance of phases of training or training cycles and their relationship to performance development.
2. The importance of planning and monitoring training
3. The importance of planning, implementing and monitoring training in pursuit of identified personal goals.
Key Concept 1
Key Feature 1
How fitness assessment can contribute to performance
and training through any of the following:
The accurate collection and recording of data in
standard tests or in full performance context.
Identifying strengths and weaknesses in relation to
physical, mental or skill-related fitness.
Providing comparisons with standard test norms and
previous tests.
Fitness Testing
Through testing it is possible to
identify the strengths and weaknesses of the
athlete
provide baseline data for monitoring
performance
provide the basis for training prescriptions
assess value of different types of training and
help to modify training programmes
predict physiological and athletic potential
provide comparisons with previous tests and
other performers
enhance motivation
Recognised Tests
Aerobic Endurance: 20m Progressive Shuttle
Run Test, Cooper 12 minute Test, Harvard Step
Test
Strength: Handgrip dynamometer, 1 x Rep.
Max. in fitness room
Strength Endurance: Abdominal Bleep Test
Physical
Speed: 30m sprint test
Power: Standing Broad Jump/Standing
Vertical Jump
Flexibility: Sit and reach
Agility: Illinois agility run
Balance: Stork Stand (Static)
Mental:
tests.
Questionnaires or self evaluation
Skill
Mental
Describe how you made an initial assessment of your fitness in
relation to your performance in an activity of your choice. (4)
Key Concept 1
Key Feature 2
The importance of analysing and interpreting
test results and using them effectively to
inform the preparation and monitoring of
training programmes.
the preparation and monitoring of training
programmes.
Firstly find out where the problem lies by examining general data,
then specific data to show the reason for the problem.
Having collected data you would then use it to plan your training.
This will allow you to start at the correct point and make sure your
training is at the right level.
Data then can be used to compare against national standards, before
and after programme, so that motivation can be maintained.
Example of data collected about movement in a football game.
Activity
0-10 Mins
11-20 Mins
21-30 Mins
31-40 Mins
Sprinting
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Running
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Jogging
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Walking
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Standing Still
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I watched a video of a 40 minute match concentrating on my performance. As I watched
the video I filled in a checklist to record my movement throughout the game. I recorded
each occasion when I saw myself performing each of the movements.
During the first 10 mins I
During the second 10 mins I
After halftime I
During the last quarter I
This information shows that
Key Concept 2
Key Feature 1
The investigation of performance requirements
and related fitness needs specific to
selected activities
role related responsibilities
If you wish to improve the condition of your body and so improve
your performance in an activity it is necessary to consider several
performance-related fitness requirements.
It is necessary to maintain a high standard of skill, to be able to
maintain a high level of work and be in the right place at the right
time. Cardiovascular endurance has a bearing on your ability to do
this. The better your cardiovascular endurance, the longer you can
maintain your level of play.
You may be required to dribble in hockey, to do this effectively you
require muscular endurance. If your level of muscular endurance is
low, your dribbling will be less successful.
You will require strength in rugby to tackle effectively.
A goalkeeper will need to move quickly in different directions to save
goals, therefore requiring agility.
When planning a training programme it is specific to you and the
following require careful consideration.
Is your proposed training programme suitable for the specific
activity? Does it reflect the requirements of that activity?
What role will you perform in the activity? Different roles can
have different requirements?
What is your level of performance? Your training programme
should require you to work hard to improve your fitness but still
allow you to complete it.
Key Concept 2
Key Feature 2
Importance of selecting specific training related
to identified needs and personal level of
performance.
For example:
in the activity (conditioning)
out with the activity
or a combination of both
Frequency
Physical fitness
training programme
Specificity
Progressive
Overload
Duration
Intensity
This diagram outlines two models available
for physical and skill related training.
Frequency
Duration
Conditioning
training programme
Specificity
Progressive
Overload
Varying fitness
demands
Skill development
considerations
Intensity
Fitness can be developed through different approaches to training. Choose one
activity. Select one of the following:
training within the activity training outwith the activity
combination of both.
Discuss why the approach selected was appropriate for developing your fitness (6)
Key Concept 3
Key Feature 1
Types of Fitness
The term ‘fitness’, incorporates three main
types which are as follows:
Aerobic
Endurance
Anaerobic
Endurance
Flexibility
Physical Aspects
of Fitness
Power
Speed
Strength
(Endurance)
Physical Aspects
Aerobic Endurance:
The ability of our heart and lungs to cope with
activity over a period of time. It is important
during long periods of strenuous activity, using
the whole body, to keep our active muscles
supplied with energy and to get rid of waste
products.
Anaerobic Endurance:
The ability of muscle or muscle group to work
very hard for limited period of time. An oxygen
debt is formed as a result of this is this type of
exercise and lactic acid is produced, causing the
onset of fatigue.
Physical Aspects
Strength:
The ability of muscle or muscle groups to
overcome resistance or exert force.
Speed:
The ability to move all or a part of the body as
quickly as possible.
Power:
The combination of both speed and strength.
Flexibility:
Range of limb movement around a joint.
Select one physical aspect of fitness. Explain, in detail, the importance of
this aspect when you are performing in an activity of your choice
Movement
Anticipation
Agility
Reaction Time
Skill Aspects
of Fitness
Co-ordination
Balance
Timing
Skill Aspects
Agility: The ability to change direction at speed.
It is the combination of speed, balance, power
and coordination.
Reaction time: The time taken between a stimulus
(starting gun) and a response (drive out of
blocks).
Balance: The ability to keep our body in
equilibrium when stationary or moving. Two types
are
static: e.g. in gymnastics
dynamic: e.g. a surfer on a surf board
Skill Aspects
Timing: The ability to perform skills at exactly
the right time, with the right amount of
emphasis.
Co-ordination: The ability to carry out a series of
movements smoothly and efficiently. It depends
on our nervous and muscular systems working
smoothly together.
Movement anticipation: The ability to predict
accurately the next set of movements that you
need to make
Select one skill aspect of fitness. Explain, in detail, the importance of this
aspect when you are performing in an activity of your choice
Control
Stress
Motivation
Manage
Emotions
Mental Aspects
of Fitness
Self-discipline
Determination
Focus
Mental Aspects
Control Stress/Managing Emotions: The ability to
stay in control even in demanding situations. e.g.taking a penalty, rock climbing, clash of
personalities in a team.
Arousal- the preparation of the body for action.
When threatened with danger the body prepares
to react. This nervous reaction is made use of
when preparing athletes for performance.
Coaches may psyche up an athlete for an
important event or may need to calm down a
nervous athlete. If we can become aware of this
we can can control our own level of arousal.
Additionally, if you are tired your level of arousal
may be low.
Medium
This diagram shows the
relationship
between arousal and
performance.
Low
Level of Performance
High
Mental Aspects
Low
Medium
Level of Arousal
High
Mental Aspects
Determination: The ability to stay focussed on the
task and see it through to the end.
Focus: The ability to concentrate on relevant cues
and not uncontrollable external factors e.g. the
weather or losing the game.
Mental Aspects
Self Discipline: The ability to control ones
emotions and direct any aggression into positive
action. This is the combination of managing
emotion and focus.
Motivation: There are two types:
Intrinsic: Self motivation, comes from our
own inner drives.
Extrinsic: Comes from rewards and outside
pressures
Select one mental aspect of physical fitness. Explain, in detail, the
importance of this aspect when you are performing in an activity of your
choice
Key Concept 3
Key Feature 2
The relationships between different
types/aspects of fitness in the development of
activity specific performance.
When playing in the midfield, a player must have a
good aerobic base level. This will allow him/her
to perform consistently well throughout the
game.
He/she must also have good muscle endurance to
cope with the demands of short sprints when
moving between defence and attack.
If their aerobic base level is low then
concentration and focus will be affected and
their rate of recovery will be slow.
Key Concept 4
Key Feature 1
Principles of Training
(a)
Select two aspects of physical, mental or skill-related fitness. For
each aspect of fitness selected, describe, in detail, one situation
where it was crucial to your performance. (Your selections may be
from one aspect or from different aspects of fitness.) 6
(b) To develop your fitness for the chosen activity, you will have planned a
training programme. Explain, in detail, the principles you took into
account when planning your programme. of this aspect when you are
performing in an activity of your choice
Key Concept 4
Key Feature 2
Methods of Training
(b) Describe the training methods you used to meet your needs for two
different types of fitness (physical, skill-related or mental). (You may
use different activities for each type of fitness chosen.)6
Key Concept 5
Key Feature 1
The relevance of phases of training or training
cycles and their relationship to performance
development.
Planning and implementing training
in pursuit of personal goals
Effective planning is an important initial stage in training and should include an
identification of key events and competitive demands to allow you to produce
'peak' performances.
It is essential that you identify your short term and long term needs, to enable you
to identify when intensive training periods should take place. You should use a
planned and systematic approach to all your training phases. These are identified
as pre-season, during season and off-season. Recognising the different phases
within the training year, is called 'periodisation'.
The content of your personal programme should take account of the specific nature
of the activity, your ability, role and experience. Once you have identified your
training priorities, you can use training cycles to help you phase your training.
There are three stages, which includes a microcycle (which relates to your
immediate training targets), mesocycle (which relates to your short-term training
targets) and macrocycle (which relates to your long term training targets).
Consideration of theses training cycles and completion of a monitoring process
ensures that your training programme will be effective.
Performance Planning
Training Cycles
the macro cycle (or off season training),involves a general
conditioning period.
the meso cycle (or pre season training), involves progressive
development of all fitness components.
the micro cycle (or in season training), involves the day to
day maintenance of pre season training.
Periodisation
Key Concept 5
Key Feature 2
The importance of planning and monitoring
training using one or more of the methods listed
below:
video
observation schedules
training diary/logbook
personal evaluation
game analysis.
Challenging and achievable targets in
pursuit of identifiable goals.
When planning a training programme it is important to have
a goal or goals in mind, thus giving an aim for the
programme. It may be that your aim is to compete in
several months time. In this case you need to have
shorter-term targets to keep you motivated to carry out
your programme. These targets need to be achievable. If
you make them too difficult you may lose interest as you
may not see any success. However they must be hard
enough to give you a challenge, because if too easy, you may
not see any movement towards achieving your final goal.
As you overtake each target in your programme it can be
adjusted to make your body work harder to ensure
continuous improvement.
Key Concept 5
Key Feature 3
Setting short and long-term goals for your programme
You should be looking at both short-term and longterm goals. Setting yourself a goal which is
achievable in the short-term is the first step in
moving towards your long-term goal.
Your long-term goal may be to play throughout a 90
minutes game of football without having to be
'subbed' because of diminishing performance.
Key Feature 3 (cont’d)
Short-term goals may be an ability to:
run for 30 minutes
complete 30 minutes fartlek run
maintain a high standard of play for 40
minutes
maintain a high standard of play for 60
minutes.
Each short-term goal should contribute
towards achieving the long-term goal of
playing a whole game at a high standard.
Key Feature 3 (cont’d)
Your training should be planned in such a way that you are
likely to achieve each of the personal goals you have set.
Having planned your programme it is important that you
implement it fully, otherwise you will not gain the benefits
you hope for.
By testing during your programme you will discover if you
have achieved each of your short-term goals. Only by
achieving short-term goals can you achieve your overall
target of improvement in the performance situation.