Higher PEPreparation of the Body

Lesson 11 - Describing a training session- Describing your training programme

Today we will• Starter Task – Structure of answer

• Group Task – Scaffolding of answer

• Individual Task - Building your answer

Lesson 11 - Describing a training session - Describing a training programme

Tomorrow we will• Group Task – Structure of answer

• Building your answer

Structure of answer

Starter Task

1.Using the pieces provided and the word bubbles fit the jigsaw together.

2.Using this information create a structure in your jotter for how you would describe a training session

Allocated Time – 5 Minutes

Structure of answer

Introduction•Aspect of Fitness•Method of Training•Phase of season•Duration of Session

Warm-Up 1.Pulse raisingdescribe, explain why necessary2.Static Stretching, describe, why necessary 3.Dynamic stretchingdescription, why appropriate

Cool Down• What did you do• Why essential

Fartlek Work – Out-with Activity1.Definition of Method2.Description of how you used method3.Detailed description of one session

• Links should be made to • Specificity• Duration• Frequency• Intensity

Conditioned Game – Within Activity1.What is a conditioned game2.Why finish with a conditioned games3.Describe a conditioned game

Describing a training sessionIntroduction

• Aspect of Fitness• Method of Training• Phase of season• Duration of Session

Warm-Up: • pulse raising, what you did and why appropriate• static stretching, what you did and why appropriate• dynamic stretching, what you did and why appropriate

Training Programme: • Define Method• Describe how you used method• Give a detailed description of one session – link to

Specificity/Duration/Frequency/Intensity

Game Work: • What you did – describe conditioned game from football, benefits of this

Cool Down: • What did you do, why important

Scaffolding of answerGroup Task

Instructions1.Completed in silence, no discussion at this point2.Number yourself 1-43.Start by completing the box relevant to your number

Allocated time – 3 minutes4.Move 1 seat to the right5.Review the information in the box – 1 minute6.Add to the information

Allocated time – 3 minutes7.Repeat steps 4-6 a further twice

Scaffolding of answerWarm – up

1

Fartlek, out-with activity

2

Conditioned Game, within activity

3

Cool Down

4

Pulse RaisingJogging

Shuttle Runs

Increase blood flowIncrease O2

SupplyIncrease temp

Prepare mentallyStatic stretching

Lengthen musclesDynamic

stretchingLeg musclesPrepare for

explosive action Increase HR

Specific to football and my role

Benefits of fartlek

Duration of runDuration of rest

Frequency of run

Frequency of sprint, jog and walk

Motivating

Definition of fartlek

Lower HRHR return to

normal

Static stretchingLengthen MusclesIncrease flexibility Force Lactic

Acid OutReduce risk of injury Prevent muscle

soreness

Speed up recovery

Develop skill level

Work of tactics

Adapt rules

Investigate CRE improvement in

game

Encourage continual

movement

Develop understanding of role

Midfield must attack & defend

Intensity of run10s Pulse CountLink to cardio training zone

Individual Task – Building your answer

Task 1Using the key information from your group task

Write an answer to Sections 1 & 2 (Introduction and Warm Up)

Quality v Quantity

The quality of your work is more important than the quantity of writing in this task

Allocated time 6 minutes

Individual Task – Building your answer

Task 2Using the key information from your group task

Write an answer to Sections 3 (Fartlek, out-with the activity)

Quality v Quantity

Remember the quality of your answer is more important than the quantity of writing in this task

Allocated time 6 minutes

The term fartlek is Swedish for - ‘speed play.’ 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

Define method of training + What is ‘fartlek training’

Individual Task – Building your answer

Task 3Using the key information from your group task

Write an answer to Sections 4 (Conditioned game, within the activity)

Quality v Quantity

Remember the quality of your answer is more important than the quantity of writing in this task

Allocated time 5 minutes

Higher PELesson 11 – Part 2

Lesson 11 - Describing your training programme

Describing a training programme

To improve my ___________________ during the __________________ of the season I completed a ____________________. To improve my CRE I used _________________ as it was specific to CRE and nature of my position.

Although I applied progressive overload every two weeks each session within my 6 week training programme followed a similar pattern. Sessions started with a _____________ before starting my __________________ session. After completing my _____________ work I participated in a _____________________ before completing a _____________.

Introduction• Aspect of Fitness• Phase of season• Duration of programme• Method of Training• Each training session followed

a similar pattern• Warm–up• Fartlek/Interval session• Conditioned game• Cool down

Week 1 & 2

• Referring to the principles of training (SPORRT)

• Describe Week 1&2 of your programme

• Frequency

• Duration

• Intensity

• Explain that you retested at the end of week 2 – name the test (don’t describe the test)

• Specific• Progression• Overload• Reversibility• Rest• Tedium

• How many days a week• Which days & why• How many sets• Total session• 3 x ___ minutes• Rest time• % Max HR• 10s Pulse Count

Week 3 & 4• Explain how you used the principle of training as a result of

your interim test results

• Principles Considered• Specific• Progression• Overload

• Explain changes to

• Frequency

• Duration

• Intensity

• Explain that you retested at the end of week 4 – name the test (don’t describe the test)

Applying Progressive OverloadGroup Task

Bullet point how you overload your fartlek training programme

Principles of Progression & Overload

Overload any fartlek session by

Week 1 & 2

Duration

Frequency

Intensity

Week 3 & 4

Duration

Frequency

Intensity

Week 5 & 6

Duration

Frequency

Intensity

Week 3 & 4• Explain how you progressively overloaded as a result of your

interim test results• Explain changes to

• Frequency• Duration• Intensity• Explain that you retested at the end of week 4 –

name the test (don’t describe the test)

Week 5 & 6• Explain how you progressively overloaded as a result of your

interim test results at the end of week 4• Explain changes to

• Frequency• Duration• Intensity

• Explain that demands of session were game-like as you were about to enter competition phase

Homework Task – Answering the questionDue: Monday 27th October

ANSWER IN YOUR TRAINING DIARY

1.Describing your six week training programme.

2.Describe one training session you have undertaken.