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EARLSTON
HIGH SCHOOL
National 4/5 Physical Education
PHYSICAL FACTOR - workbook
Name: _____________________Teacher: ___________________
National 4-5 Physical Education Checklist
PHYSICAL FACTOR
Use this checklist to see what you are not understanding = red, slightly understanding = orange and confidently understanding = green. Start with the topics that are red and then orange.
What you need to know / be able to do.
All of these areas will be tested in the unit assessment and also the final portfolio. Read the statement and then circle the traffic light that suits your level of understanding.
Your level of understanding
Red – no understandingOrange – slight understandingGreen – confident you understand fully
Questions to help understanding
The following pages have questions that can help you to learn these areas / test you do fully understand them
National 4-5 textbook
Turn to this page for help and information
Information sheets
Turn to this page for help and information
I understand the process of the cycle of analysis and why I would use it
P2 CRE – p17
Speed – p31
Strength – p40
Flexibility – p51
Muscular Endurance – p69
Monitoring and Evaluating – p210
P8
I can name and give a definition of at least 4 aspects of physical fitness
P4 P11-14
From stage 1 in the cycle of analysis, I can name and explain how I would use 1 suitable method of gathering data on my whole performance
P5 P15-28
I can explain the negative IMPACT on my performance if I have low levels of each aspect
P7 P11-14
From stage 2 in the cycle of analysis, I can name and describe a suitable test for each of these aspects
P8 P29-31
From stage 3 in the cycle of analysis, I can describe suitable methods of training to improve these aspects of fitness
P9 P32-33
I understand and know how to apply the principles of training
P12 P34-36
I can plan a suitable 8 week training programme to improve 1 aspect of fitness
P14 P37-39
From stage 4 in the cycle of analysis, I can explain the POSITIVE impact on my performance after completing a successful training programme
P15 P40-41
2
Cycle of Analysis
Question 1
What is the main purpose of the cycle of analysis?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Question 2
Name the four stages of the cycle of analysis in the correct order.
1. __________________________________________________
2. __________________________________________________
3. __________________________________________________
4. __________________________________________________
Question 3
During stage 1 in the cycle of analysis, you look at your whole performance. What does that mean for a
a) Football player ________________________________________b) Gymnast _____________________________________________c) Hockey player _________________________________________d) 200m sprinter __________________________________________
What is the aim of this stage? What are you trying to find out? ___________________________________________________________________________
___________________________________________________________________________
Question 4
During stage 2 in the cycle of analysis, you are only looking at your weakness. If an aspect of physical fitness is the weakness, what method would you use to investigate it more? _______________________________________________
Once you have found out your level of fitness, you could compare your results to national average. This will tell you if you are in the poor / average / good / excellent category. What else can you do once you have found out your current level of fitness:Plan a _______________________ and relevant _________________________________.
3
Question 5
What happens during stage 3 in the cycle of analysis?____________________________________________________
How long would this usually last?___ weeks.
Question 6
The aim of stage 4 in the cycle of analysis is to monitor and evaluate the progress that your training programme made to your performance.a) How would you do this?
_____________________________________________________________________
_____________________________________________________________________
b) Why is this important _____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
4
Aspects of Fitness
Name Definition An example of an activity that requires this aspect
Cardio Respiratory Endurance (CRE)
Muscular Endurance (ME)
Power
Strength
Speed
Flexibility
5
Methods of Gathering Data
Question 1Why do you collect data on your performance?
Reason 1- __________________________________________________________________
___________________________________________________________________________
Reason 2- __________________________________________________________________
___________________________________________________________________________
Question 2How do you make sure the data you collect is useful?
1. ____________________________________________________________________
2. ____________________________________________________________________
3. ____________________________________________________________________
Question 3Circle suitable methods of gathering data for stage 1 in the cycle of analysis:
Scattergraph Line graph General Observation scheduleBar chart Video Match analysis sheet Pie chart
Question 4
VIDEOHow would you use this method? Think who / where / what________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
Why would you use this method: Think about what you are trying to achieve
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
Positives of using this method Negatives of using this method+
+
-
-
6
SCATTERGRAPHHow would you use this method? Think who / where / what________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
Why would you use this method: Think about what you are trying to achieve
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
Positives of using this method Negatives of using this method+
+
-
-
OBSERVATION SCHEDULE / MATCH ANALYSIS SHEETHow would you use this method? Think who / where / what________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
Why would you use this method: Think about what you are trying to achieve
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
Positives of using this method Negatives of using this method+
+
-
-
7
Negative Impact on performanceQuestion 1
a) Choose an activity that you feel fitness could have an effect on your performance.Activity = ___________________ Position = ___________________
b) Choose one of the aspects of fitness from the table below and write out the definition for this aspect:
Aspect of fitness: _________________________
Definition: _____________________________________________________________
______________________________________________________________________
c) For the position you have chosen in your activity:1. State a role or responsibility you have for this position (eg a defender in football
has to man to man mark)_______________________________________2. What does this actually involve you doing/ explain what this means (eg when man
to man marking you follow the player you are marking around the pitch wherever they go to stop them getting the ball)_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
3. Why do you need the aspect of fitness you chose in Q1b) to do this role/ responsibility?_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
4. If your fitness levels are low for the aspect you chose, what are you not able to do? _________________________________________________________________
_________________________________________________________________
_________________________________________________________________
5. If you cannot do this, what can your opponent do?_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
8
Speed CRE (Cardio-Respiratory Endurance) PowerStrength Muscular Endurance (ME) Flexibility
Testing Levels of Fitness
Aspect of fitness
Test Test protocol – how do you carry the test out
What does it test
Cardio Respiratory Endurance (CRE)
1.
2.
1.
2.
Levels of CRE
Muscular Endurance
1.
2.
1.
2.
1. Levels of muscular endurance in upper body
2. Levels of muscular endurance in lower body
Power Levels of power
Strength
1. Static strength
2. Dynamic strength
1. Levels of static strength
2. Levels of dynamic strength
Flexibility Levels of flexibility across the hip
SpeedLevels of speed
9
Methods of Training
Cardio Respiratory Endurance
Method What this method is Example of a training session
Choose an activity and explain why it might be useful for this activity
Continuous Training
Activity -
Fartlek Training
Activity-
Interval Training
Activity-
Muscular EnduranceCircuit training can be a very useful method of training to improve muscular endurance.Fill in the table below:
In the space below draw a suitable circuit to train to improve muscular endurance for your chosen activity: Activity: ___________Work time: ______ sec. Rest time: ______ sec. Repeat circuit _______times
10
Body Part Relevant Exercise
Legs
Legs
Arms
Arms
Core
Core
Power
Weight Training is a suitable method of training to improve power.
As a general rule when training to improve power:
You must be completing exercises with _________ weights and _________ repetitions. Remember power is a combination of speed and strength, therefore each exercise should be complete at ____________.
Body Part
Relevant Exercise
State an example of 1 rep max then an example of weight you would lift
Example of Number of repetitions
Example of number of sets
Legs
Legs
Arms
Arms
Speed
When you train to improve speed, are you working anaerobically or aerobically? Circle the correct one.
When you train to improve speed, your work to rest ratio should be work 1: rest 4For example, if you sprint for 5 seconds, then you should rest for 20 seconds.
In the space below give an example of a session that would improve speed:
Session Explanation of sessionSession 1 Distance / Time running for
Explain where you would complete this
Resting time
Number of sets you would complete
11
Session 2 Explain the session:
Flexibility
In order to improve flexibility you must hold a stretch for a minimum of __________ secondsThis should be repeated _______________ times a week.
Activity Area that needs flexibility Why flexibility is importantSwimming Shoulders In order for arms to come out of the water
effectively.
Strength
Weight Training is a suitable method of training to improve strength.
As a general rule when training to improve strength:
You must be completing exercises with _________ weights and _________ repetitions. Body Part
Relevant Exercise
State an example of 1 rep max then an example of weight you would lift
Example of Number of repetitions
Example of number of sets
Legs
Legs
Arms
Arms
12
Principles of Training
A one-off training session will not help to improve our level of fitness, we need to complete a training programme. The training programme must get harder each week to make sure we are being challenged. We do this by applying the principles of training:
F = ______________Definition: _____________________________________________________
I =Definition: _____________________________________________________For CRE, I = 65-80% of your maximum heart rate in order to improve your level of fitnessFor Strength, I = ____________________________________________________
D =Definition: _____________________________________________________For CRE, D = a minimum of 20 minute sessionFor ME, D = ___________________________________________________
The following is an example of a training programme to improve CRE. Fill in how the training programme was using the principle of training progressive overload
Day / week
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Continuous Training20 minutesFlat route
Hockey Training
Fartlek Training 20 minutes Triangle- sprint short / walk long/ jog medium
Hockey Training
Match Rest
Week 2
Continuous Training24 minutesFew small hills at end of route
Hockey Training
Fartlek Training 24 minutes Triangle- sprint short / walk long/ jog medium
Hockey Training
Match Rest
Explain how the programme used overload from week 1 to 2
Week 3
Continuous Training28 minutesFew small hills at end of route
Hockey Training
Fartlek Training 24 minutes Triangle- sprint medium / walk short/ jog long
Hockey Training
Interval Training – 8 sets of 40m sprints2 minute rest
Match Rest
13
Explain how the programme used overload from week 2 to 3
Week 4
Continuous Training32 minutesSmall hills throughout the run
Hockey Training
Fartlek Training 28 minutes Triangle- sprint medium / walk short/ jog long
Hockey Training
Interval Training – 8 sets of 50m sprints2 minute rest
No match
Fitness test
Rest
Explain how the programme used overload from week 3 to 4
14
Training Programme
Fill in the table for an activity and a aspect of fitness that is your weakness1. Put in the days you will be playing matches2. Put in the days you will be resting3. Put in the days you will be training ‘within the activity’ ie football practice4. Fill in the sessions you will be training to improve your weak aspect of fitness.
Day / Week
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
15
Positive Impact on performance
You have completed a successful training programme to improve your weakness.
Question 1What would you do on the last week of your training programme to ensure it was successful?
__________________________________________
Question 2What other method would you use to evaluate the effect of your training programme on your whole performance?
_______________________________________
Why is this important?
_________________________________________________________________________
_________________________________________________________________________
What does it allow you to find out? _________________________________________________________________________
_________________________________________________________________________
Question 3
Choose an activity that you feel fitness could have an effect on your performance.
Activity = ___________________ Position = ___________________
Choose one of the aspects of fitness from the table below and write out the definition for this aspect:
Aspect of fitness: _________________________
Definition: _____________________________________________________________
______________________________________________________________________
For the position you have chosen in your activity:1. State a role or responsibility you have for this position (eg a defender in football
has to man to man mark)_______________________________________
2. What does this actually involve you doing/ explain what this means (eg when man to man marking you follow the player you are marking around the pitch wherever they go to stop them getting the ball)_________________________________________________________________
16
Speed CRE (Cardio-Respiratory Endurance) PowerStrength Muscular Endurance (ME) Flexibility
_________________________________________________________________
_________________________________________________________________
3. Why do you need the aspect of fitness you chose in Q1b) to do this role/ responsibility?_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
4. Now you have improved your levels of fitness for the aspect you chose, what are you now able to do? _________________________________________________________________
_________________________________________________________________
_________________________________________________________________
5. What does this stop your opponent from doing?_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
17
