Prelim Revision Paper 1Prelim Revision Paper 1

Preparation of the bodyPreparation of the body

Types of fitnessTypes of fitness

Three Three typestypes of fitness are: of fitness are:

Physical fitnessPhysical fitness

Skill-related fitnessSkill-related fitness

Mental fitnessMental fitness

AspectsAspects of fitness of fitnessPhysical FitnessPhysical FitnessThis would include the following:This would include the following:CV endurance - runningCV endurance - runningLocal Muscular endurance – rowingLocal Muscular endurance – rowingStrength – tackling in rugbyStrength – tackling in rugbyFlexibility - GymnasticsFlexibility - GymnasticsPower – Long JumpPower – Long JumpSpeed - SprintingSpeed - Sprinting

Aspects of fitnessAspects of fitness

Skill related fitnessSkill related fitness

Agility, reaction time, balance, Agility, reaction time, balance, timing, co-ordination, movement timing, co-ordination, movement anticipation.anticipation.

Aspects of fitnessAspects of fitness

Mental fitnessMental fitness::

Determination, concentration, focus, Determination, concentration, focus, imagery, visualisation, level of imagery, visualisation, level of arousal, rehearsal, managing your arousal, rehearsal, managing your emotions.emotions.

Aspect of fitness and Aspect of fitness and explanationexplanation

Importance of aspect of fitness to an activity. Importance of aspect of fitness to an activity. Aspect – CV endurance, Activity – Football. In Aspect – CV endurance, Activity – Football. In football, a good level of CV endurance allows me football, a good level of CV endurance allows me to maintain a high skill level throughout a 90 min to maintain a high skill level throughout a 90 min game. It also allows me to play my role game. It also allows me to play my role effectively in terms of supporting play. For effectively in terms of supporting play. For example, if I played CM a key aspect of my role is example, if I played CM a key aspect of my role is to support defence and attack. If my team were to support defence and attack. If my team were on an attacking break from a defensive situation on an attacking break from a defensive situation in the 89in the 89thth minute, I would need to have a good minute, I would need to have a good CV level to get up the pitch to support play. This CV level to get up the pitch to support play. This may be to make a pass or even have a shot at may be to make a pass or even have a shot at goal.goal.

Different aspect of fitnessDifferent aspect of fitnessNew aspect of fitnessNew aspect of fitness: Determination: DeterminationNew activityNew activity: Swimming.: Swimming.In swimming, my main weakness is my In swimming, my main weakness is my Front crawl. I find it very difficult to get a Front crawl. I find it very difficult to get a good rhythm of breathing through my good rhythm of breathing through my stroke. However, within my training I stroke. However, within my training I show a good level of determination to show a good level of determination to ensure I complete all my activities to ensure I complete all my activities to ensure I can reach a level of performance ensure I can reach a level of performance which will improve my times over 50m.which will improve my times over 50m.

How to do a warm-upHow to do a warm-upStage 1:- increase the heart rate (light jog)Stage 1:- increase the heart rate (light jog)

Stage 2: dynamic stretching (on the move)Stage 2: dynamic stretching (on the move)

Stage 3: static stretching (standing still)Stage 3: static stretching (standing still)

Stage 4: Activity related – e.g – Football Stage 4: Activity related – e.g – Football (passing, shooting, possession).(passing, shooting, possession).

Stage 5: Mental (imagery, focus).Stage 5: Mental (imagery, focus).

How to do a training programme to How to do a training programme to improve a specific aspect of fitnessimprove a specific aspect of fitness

Chosen aspect of fitnessChosen aspect of fitness: CV endurance: CV enduranceWeeks 1 and 2Weeks 1 and 2: Consider training methods such : Consider training methods such as Continuous training, Fartlek training, Circuit as Continuous training, Fartlek training, Circuit training, Weight training, Interval fitness training, training, Weight training, Interval fitness training, Flexibility training.Flexibility training.Ensure training min of 3 times a week and within Ensure training min of 3 times a week and within training zone. Light running for min of 20 mins, training zone. Light running for min of 20 mins, include game related activities such as passing, include game related activities such as passing, shooting and moderate intensity activities. Also, shooting and moderate intensity activities. Also, ensure I consider the principles of training such ensure I consider the principles of training such as S.P.O.R.T. as S.P.O.R.T.

Training prog cont; Wks 3 and 4Training prog cont; Wks 3 and 4

Increase frequency of training to 4 Increase frequency of training to 4 times a week and duration of times a week and duration of training. Activities may be more training. Activities may be more intense and within training zone. intense and within training zone. Longer runs, more intense training. Longer runs, more intense training. Variety of activities, this will ensure Variety of activities, this will ensure that tedium is not involved and that that tedium is not involved and that focus is still there. Progressions focus is still there. Progressions must be made to program. must be made to program.

Training programme for weeks 5 Training programme for weeks 5 and 6.and 6.

Increase frequency and duration of Increase frequency and duration of training. Maybe 5 times a week, training. Maybe 5 times a week, 45min to 1 hour sessions. Variety of 45min to 1 hour sessions. Variety of activities that are working on specific activities that are working on specific weakness. Make sure training weakness. Make sure training includes S.P.O.R.T. Must be working includes S.P.O.R.T. Must be working in training zone. Key is for training in training zone. Key is for training to be challenging, progressive and to be challenging, progressive and enjoyable. Remember to consider enjoyable. Remember to consider the dangers of over training.the dangers of over training.

Mental Fitness training methodsMental Fitness training methods

Selecting a quiet area, Selecting a quiet area, competition/performance space.competition/performance space.

Establishing a clear picture in your Establishing a clear picture in your mind of a quality performancemind of a quality performance

Breaking the performance into Breaking the performance into management partsmanagement parts

Being positive, imagining doing well.Being positive, imagining doing well.

How did you assess your fitnessHow did you assess your fitnessI assessed my fitness by completing I assessed my fitness by completing the same fitness tests as I completed the same fitness tests as I completed at the start, middle and end of my at the start, middle and end of my TP. This was through a bleep test. TP. This was through a bleep test. This allowed me to see if I was This allowed me to see if I was making progress or needed to making progress or needed to change anything in my training change anything in my training programme. For example, increase programme. For example, increase the intensity, frequency or duration the intensity, frequency or duration of my programme or not.of my programme or not.