Year 12 VCE PE

Training Program

Unit 4

Name:

Unit 4: Enhancing Physical Performance

Welcome to Unit 4, we have commenced with the definition of fitness, the fitness

components and how to collect data through the means of games analysis. I believe

the best way to approach this Unit is as a whole, snowballing everything into one

package so we develop a greater understanding and not just knowledge of the

content. This approach of a holistic approach to all of this content will give us a

deeper understanding of the content.

The following is the scenario that you need to consider for your training program

development and all of the content that coincides with it:

You now work for the AIS as a leading Indoor Soccer Coach. Specifically, your role is to make sure you are enhancing physical performance of your athletes. You are in charge of the player (which is you in this setting) and their strength and conditioning program to ensure this enhancement of their (your) game. The areas that you will need to address and be sure to cover are:

Fitness Definitions & Components of fitness

Data Collection & Activity Analysis

Assessment of Fitness

Fitness Training Principles and Training Methods

Developing a “Training Program”

Periodisation (the way the season is divided into sections)

The Chronic Training Adaptations From our video analysis of our indoor soccer match we need to ensure that we cover all of the above aspects in completing this task. Once we watch the video you should have collated the relevant data and taken comprehensive notes on the activity. Note: You do not have to do the sport of indoor soccer. You do however have to use the data analysis process to allow you to make informed decisions of what sport you choose.

SPECIFICITY is applying all we know to a specific skill, this is a huge part of our exam and

something that we need to focus on when answering questions, don’t be general, be specific

Part A You will be required to: Conduct an activity analysis to determine the relevant fitness components in your sport/activity

Identify and justify a selection of fitness tests (pre-tests) to assess the relevant fitness components

Plan a six-week training program which aims to improve one and maintain 2 health related fitness components (aerobic capacity, anaerobic capacity, muscular strength, muscular endurance, flexibility, body composition) to demonstrate your understanding of training principles. Part A (detailed here) involves – the game/activity analysis; identification of energy systems, fitness components and muscle groups involved in a team game. It also involves the selection of appropriate

fitness / pre-tests, based on the activity analysis, conduct of a fitness test battery and then design of a 6 week training program. It is recommended that as many students as possible from the class need to participate: Data Sets ~ You should consider: locomotor/movement patterns (video or GPS)

work-rest ratios

skill frequencies

heart rates and/or intensities vs. time. (heart rate monitors or manual recording) Prior to the Analysis Read Chapters 7, 8 & 9 of VCE Physical Education Units 3 & 4 5th Edition (Nelson).

Decide on the sport/activity to be the subject of the games analysis (preferable for the whole class to do the same sport).

Before collecting data it is important that all class members are familiar with the types of data they can collect while conducting a games analysis and decide which ones are most appropriate for the activity chosen.

Ensure recording sheets are prepared (see below)

Organise equipment (sports equipment and recording equipment- video camera(s); digital camera(s); stopwatches (several); GPS unit(s); heart rate monitor(s); clipboards for recording;

Organise the class into groups and ensure each group member understands their role e.g. participant being filmed/observed (may wear a heart rate monitor/GPS unit) and playing in a particular position; participant not being monitored (several); camera person (video); timer (several) with stopwatches; observer/caller; recorder

Skill Frequency Chart

Skill Frequency Total Fitness

Component

Pass

Catch

Dribble

Dodge

Jump Vertical

Jump Sideways

Shot on goal

Leap

Change of direction

Header

Movement Patterns Chart

Movement Num. Of Eff Tot. Time Estimate Time % Walk

0-6klm

Slow Jog

6-12klm/hr

Run/Stride

12-18klm

High Intensity

+ 18Klm/hr

Figure out the work to rest ratio of the game below:

Questions

1. Collate all the movement data into easy to read tables – refer to your text book for clues. 2. Using the data, which fitness components do you believe are the most important to basketball or soccer player, list the top 3 and discuss why? ___________________________________________________________________________________

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3. Comment on the accuracy of the data collection, what were the main issues? Which method of data collection was the most accurate? 4. What other methods could you use to get more accurate data?

Answer the Following questions in relation to the fitness testing completed.

1. What fitness components did you achieve a high result for?

2. For these components do you participate in a sporting activity where these are important?

3. What factors could have affected your performance in the tests?

4. With Validity in mind, what steps would you take to make sure everyone is assessed under the

same conditions, think of the day before, diet etc.

5. What areas do you think you need to improve on if you were to succeed at Basketball? Or soccer?

Discuss

Chapter 10: Training Principles Make comprehensive notes from the power-point & text book on all of the principals

below, it is very important to have a solid understanding of all of these principles.

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Chapter 10: Training Methods Continuous Training ……………………………………………………………………………………………………………

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Fartlek Training ……………………………………………………………………………………………………………

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Interval Training ……………………………………………………………………………………………………………

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Speed Training ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Designing your Training Program

Once you have completed the Activity Analysis and the Fitness Testing you will have decided on a

Fitness component that you wish to improve on and two that you need to maintain. The next step is to

design your training program around this fitness component.

You will need to follow these steps:

1. Using the 6 week outline below, designate time for 3-5 training sessions a week. Ensuring that you consider the components you aim to improve and how much time is required for adaptation of those components. 2. Pick the specific training method or methods that you wish to use, e.g. for Aerobic Power you might use Long Interval, continuous or Fartlek. 3. Design each training session for the first week, things to consider are a. Frequency

b. Intensity

c. Duration

d. Type

e. Specificity

f. Ways to Overload 4. For each training session you complete you will be required to complete a diary entry and get it signed off by an adult, either a parent, teacher, coach etc. 5. We will be collating all the data you use and you will be required to complete a WRITTEN REPORT for your SAC, there will be more details to come about this. 6. Remember that if you have an injury or you are already completing a lot of training you can focus on a Training Method with less intensity such as Core strength or Flexibility. 7. Good Luck and enjoy your training.