Prep of the Body

Fitness Testing
1. 12 min Cooper
  1. Standardized test
  2. National Norms
  3. followed test protocal, ensuring validity
  4. Data not based on Opinion
  5. 300m track
    1. No. Laps x 300 = score
    2. Peer/teacher counting laps and timing
    3. Poles placed every 100m
Gathering Data
1. M.A.S
  1. Time Intervals (0-22, 23-44, 45-68, 69-90)
2. S.A.S
  1. Similar but focuses on skills rather than movement
3. Easy to identify whole performance s/w's
  1. Specific to sport and role
  2. Data is Objective
  3. Easy to understand and fill out
  4. reliable and accurate data
  5. Permanent and allows comparison
4. Video
  1. Permanent
  2. FFWD, RWND, Pause, Play, Slow-mo
  3. Recorded from an elevated position - wont miss anything & more valid
5. HR Monitor
Training Programme
1. SPORTFIT Acronym
2. 3 Sessions p/w for 12 weeks
  1. Tues/Thu = rest days
3. Box To Box
  1. Type of Fartlek (varied pace running)
  2. 4 sets of 5 Mins
  3. Minute rest period
  4. working for 20 mins
  5. from one 18yd box to the other
4. Specific to: You, role, ability, s/w's, sport
5. Skills Circuit
  1. 10 stations
  2. Working for 20 Minutes
  3. 1:1 min work:rest ratio
  4. Repeat circuit twice
6. Conditioned Game
  1. 20 Mins
  2. Adds Pressure
  3. Game Situation
  4. Puts weeks Training into a proper game
  5. Varied Conditions p/w
  6. Training within activity
7. Adaptations:
  1. Box to Box: Reduce rest period
  2. Skills circuit: Add/remove stations to make more specific to weakness
  3. Conditioned Game: 3 passes before scoring, every time a member of opposing team scores one team member must run a lap, etc...
  4. Adaptations help: Avoid tedium, Loss of motivation, ensure progression, avoid further injusry
8. Half way Re-test of MAS and SAS
Aspects of Fitness
1. PHYSICAL
  1. CRE
  2. Muscular Endurance
  3. Speed
  4. Strength
  5. Power
  6. Flexibility
2. MENTAL
  1. Level of Arousal
  2. Control of Anxiety
  3. Control of Aggression
  4. Confidence
  5. Concentration
  6. Relaxation
  7. Control of Emotions
3. SKILL RELATED
  1. Agility
  2. Balance
  3. Coordination
  4. Timing
Training Phases:
1. Off Season: Transition Period
  1. begins immediately at the end of the season
  2. the performer is involved in rest and recovery
  3. Not a period of inactivity
  4. active rest with low intensity aerobic work
2. Pre-Season: Prep Period
  1. return to a regular pattern of targeted training
  2. training will focus on improving general fitness levels
  3. major emphasis being physical fitness such as strength and aerobic work
  4. emphasis shifts to higher intensity speed and power work and then in to skill related fitness as the start of the season approaches.
3. In Season: Comp Period
  1. maintaining the fitness levels built up during the pre season.
  2. number of fitness sessions is reduced to the minimum required to maintain your fitness levels
  3. combined conditioning approach
    Annotations:
    - most effective as skill and fitness can be worked on simultaneously this saves time and makes the training specific.
  4. planning ahead so that the overall programme is prepared with this spell of tapering down built in.
Goal Setting
1. Always set SMARTER targets (acronym)
3. Short-term targets influence long-term targets
4. Short-term targets usually relate to specific areas of development
5. achieving short term goals provides satisfaction and that they are linked to daily and weekly action plans

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Prep of the Body

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	Created by Julia falconer almost 10 years ago