Int 2 / Higher Grade Int 2 / Higher Grade Physical EducationPhysical Education

Preparation of the BodyPreparation of the Body

Lesson 2 Lesson 2

Lesson 2 ContentLesson 2 Content

Assessing specific aspects of fitnessAssessing specific aspects of fitness

Phases of TrainingPhases of Training

Types of trainingTypes of training

Principals of TrainingPrincipals of Training

Creating Week 1 & 2 of training programmeCreating Week 1 & 2 of training programme

Testing physical fitnessTesting physical fitness

After naming the specific aspects of physical fitness After naming the specific aspects of physical fitness required for your position it was important to test required for your position it was important to test your level of fitness.your level of fitness.

There are two ways of doing thisThere are two ways of doing this

Within the activity – Initial DataWithin the activity – Initial Data

Out-with the activity – Focused DataOut-with the activity – Focused Data

WithinActivity

OutwithActivity

Testing Out-with the activityTesting 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 - CRE

12 minute Cooper Run - CRE

30 & 50m Sprint, Grip Test - Strength

Sit ups in 30 seconds – Muscular Endurance

Illinois Agility Test

Multi stage fitness test

Test for Cardio Respiratory Endurance (CRE)Test for Cardio Respiratory Endurance (CRE)

Test is a Test is a maximal testmaximal testThis means the test will get progressively harder (faster until you cannot This means the test will get progressively harder (faster until you cannot

continue)continue)

Each level lasts approximately 1 minuteEach level lasts approximately 1 minute

Each time a ‘bleep’ sounds you must run Each time a ‘bleep’ sounds you must run one 20mone 20m shuttle shuttle one foot must cross the lineone foot must cross the line each time each time

When an athlete does not When an athlete does not cross the linecross the line before the beep on before the beep on two two consecutive linesconsecutive lines, the test is over, the test is over

Your score can then be recorded and Your score can then be recorded and compared to a VO2 maxcompared to a VO2 max table / table / national averagenational average

12 Minute Cooper Run12 Minute Cooper Run

Test for Cardio Respiratory EnduranceTest for Cardio Respiratory Endurance

Continuous test, requires you to run continuously Continuous test, requires you to run continuously at your own pace for 12minutes.at your own pace for 12minutes.

Set out 4 cones 75m apart on a 300m trackSet out 4 cones 75m apart on a 300m track

Record total number of laps and cones completed Record total number of laps and cones completed in 12 minutes.in 12 minutes.

Standardised test compare your results to national Standardised test compare your results to national averages to assess your level of fitness.averages to assess your level of fitness.

Illinois Agility TestIllinois 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 FarThe story so FarInitial Data Collection

M.A.O.S.

Within the game

Standardised tests

Multi Stage fitness test

12 Minute cooper Run

Standardised Tests

KHS Derived speed endurance

test

10, 25, 50 sprint tests

Centre Midfielder

Cardio Respiratory Endurance

CRE

Right Midfielder

Speed Endurance

6 Week Individual Training Programme6 Week Individual Training Programme

Week 5 and 6

Monday Wednesday Friday Sunday

Week 3 and 4

Monday Wednesday Friday

Week 1 and 2

Monday Wednesday Friday

Interim test and Progressive Overload

Interim test and Progressive Overload

Retest TROS and Standardised Tests

Choosing your positionChoosing 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 programmeCreating a six week training programme

There are a number of factors which have to be There are a number of factors which have to be considered when creating a training considered when creating a training programme...programme...

Q. What are they???Q. What are they???

Phase of TrainingPhase of Training

Types of TrainingTypes of Training

Principals of TrainingPrincipals of Training

Phases of TrainingPhases 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 trainingTypes of training

Continuous TrainingContinuous TrainingFartlek TrainingFartlek TrainingCircuit TrainingCircuit TrainingWeight TrainingWeight TrainingInterval TrainingInterval TrainingFlexibility TrainingFlexibility Training

HW task 1HW task 1• Write a short description of both our highlighted Write a short description of both our highlighted

training methods.training methods.

Principals of TrainingPrincipals of Training

SpecificityProgressive overload– Frequency– Intensity– Duration

Reversibility

Origins of Fartlek TrainingOrigins 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 cross-country 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...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...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 mid-paced running with occasional sprinting and walking.

Fartlek Training Session week 1 and 2Fartlek Training Session week 1 and 2

Jog

Walk

Sprint Walk Sprint

Walk

SprintJog

3 Times per week,

3 x 66 minute, 40 seconds rest

_% - _% of max HR, (10s pulse of _)

Your Maximum

cardio respiratory endurance benefit is when you work at an intensity

of.

70-85%

Training ZonesTraining Zones

Heart Rate measured in beats per minute (BPM)Heart Rate measured in beats per minute (BPM)

Maximum heart rate = 220- AgeMaximum heart rate = 220- Age– 220- 16= 220- 16= 204 BPM204 BPM

65% of 204= 132 BPM65% of 204= 132 BPM

70% of 204= 142 70% of 204= 142

75% of 204= 15375% of 204= 153

80% of 204= 16380% of 204= 163

85% of 204= 17385% of 204= 173

Beats per 10 second= BPM/ 6Beats per 10 second= BPM/ 6

Fartlek TrainingFartlek Training

Cardio respiratory Training zone 10 second pulse Cardio respiratory Training zone 10 second pulse countscounts

Speed Endurance Session Week 1 Speed Endurance Session Week 1 and 2and 2

3 x 50m3 x 50m @ 0-100% (Gradual build-up) @ 0-100% (Gradual build-up) 20 sec rest 20 sec rest

  

8 x 30m8 x 30m @ (10m @ 40%, 20m @ 90%) @ (10m @ 40%, 20m @ 90%) 15 sec rest15 sec rest

6 x 20m 6 x 20m @ 100%@ 100% 10 sec rest10 sec rest

  

4 x 40m 4 x 40m @ 100% @ 100% 15 sec rest15 sec rest

  

5 x 30m 5 x 30m @ 0-100% GBU 20m, 10m 100%@ 0-100% GBU 20m, 10m 100% 15 sec rest15 sec rest

  

4 x 10m 4 x 10m @ 100% @ 100% 5 sec rest 5 sec rest

HomeworkHomework

Due:Due: Thursday 2Thursday 2ndnd September September

Task 1Task 1• Write a short description of interval and fartlek Write a short description of interval and fartlek

training.training.

Task 2Task 2• From your TROS you will have identified a specific From your TROS you will have identified a specific

aspect of physical fitness as being a weakness. aspect of physical fitness as being a weakness. Describe how you gathered information on your Describe how you gathered information on your identified weakness.identified weakness.