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.