Lecture4 pob

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Lecture4 pob

  1. 1. Preparation of the Body Lecture 4 – Planning, implementing and monitoring training in pursuit of personal goals
  2. 2. Phases of Training <ul><li>A periodised training year can be split in to 3 main phases of training </li></ul><ul><ul><ul><ul><li>Preparation period </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Competition period </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Transition period </li></ul></ul></ul></ul>
  3. 3. Preparation Period <ul><li>Includes pre-season training </li></ul><ul><li>General training to begin with </li></ul><ul><li>Followed by specific training with an increase in the intensity of fitness work </li></ul><ul><li>Fitness work will be specific to the activity and your role within the activity </li></ul><ul><li>e.g. Football – Fartlek training/conditioning </li></ul>
  4. 4. Competition Period <ul><li>During the competition phase you must maintain your physical/skill related fitness </li></ul><ul><li>You will want to peak for particular periods of the year </li></ul><ul><li>‘ tapering down’ will take place prior to a competition to avoid training fatigue </li></ul>
  5. 5. Transition Phase <ul><li>Following the competitive season you need a period of ‘active rest’ </li></ul><ul><li>This marks the end of 1 season and the time between this and the start of the next preparation period </li></ul><ul><li>Involves a definite break from competitive activity </li></ul><ul><li>General fitness work must be completed at this time e.g. Continuous training may take place to ensure Cardio-respiratory fitness levels are kept at an appropriate level </li></ul>
  6. 6. Monitoring Progress of your Programme <ul><li>It is important to monitor the progress of our training programme </li></ul><ul><li>This gives us a ‘quantative’ result which we can use to evaluate the success of our programme </li></ul><ul><li>This should be done at the mid point of your programme </li></ul>
  7. 7. Monitoring your progress <ul><li>What test did you do half way through your programme? Why? </li></ul><ul><li>How might the results of this result determine the 2 nd half of your programme? </li></ul>
  8. 8. Target Setting/Long and Short Term Goals <ul><li>Long term goals or targets – give you something to aim for. These should be performance targets and fitness targets </li></ul><ul><li>Short term targets should </li></ul><ul><ul><ul><li>Break a long term target into small achievable steps </li></ul></ul></ul><ul><ul><ul><li>Help you to set training at an appropriate level </li></ul></ul></ul><ul><ul><ul><li>Improve motivation as they are achieved </li></ul></ul></ul><ul><ul><ul><li>Build self-confidence </li></ul></ul></ul><ul><ul><ul><li>Reinforce the desire to keep working </li></ul></ul></ul>
  9. 9. SMART <ul><li>Targets must be </li></ul><ul><ul><ul><li>S - Specific </li></ul></ul></ul><ul><ul><ul><li>M - Measurable </li></ul></ul></ul><ul><ul><ul><li>A - Achievable </li></ul></ul></ul><ul><ul><ul><li>R - Realistic </li></ul></ul></ul><ul><ul><ul><li>T - Targets </li></ul></ul></ul>
  10. 10. Example of Target Setting <ul><li>Performance Targets </li></ul><ul><ul><ul><li>Short term – to make more overlapping runs in each game </li></ul></ul></ul><ul><ul><ul><li>Long term – keep my place in the 1 st team and become selected for Lothian schools </li></ul></ul></ul>
  11. 11. Example of Target Setting <ul><li>Fitness training targets </li></ul><ul><ul><ul><li>Short term – complete 1 more repetition within each of my training (conditioning) drills </li></ul></ul></ul><ul><ul><ul><li>Long term – improve my score in the 20m progressive shuttle run test to level 12 </li></ul></ul></ul>

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