Higher PE

Preparation of the Body

Lesson 6

Wednesday 1st September

Intro Activity

For the following 3 aspects of fitness what method of training do you think is most appropriate?

• Cardio-respiratory endurance

• Speed

• Agility

Learning Outcomes

By the end of this lesson you should all be able to:

1. Describe the methods of training used to improve speed, cardio-respiratory

endurance and agility.

2. Explain which method of training you are planning to use and why.

3. Explain what factors must be considered with training over time.

Cardio-Respiratory EnduranceMethods of training:

Continuous training – Running continuously for a minimum of 20 minutes at 70-85% of

your maximum heart rate (how is this calculated?)

Fartlek training – Running at a variety of speeds including walking, jogging, ¾

pace and sprinting. Again this should be for a minimum of 20 minutes

Continuous Training

This involves running at a constant speed for a minimum of 20 minutes at an

intensity of 70 – 85% of your maximum heart rate.

As your CRE improves, the distance you can cover in a set time should increase.

In order to improve your performance further you should gradually increase

the length of time you work for.

Maximum Heart Rate

This is the maximum number of beats it is possible for your heart to beat in a

single minute.

Everyone’s maximum heart rate is different, it is particularly dependent

on age. As you get older your maximum heart rate gets lower.

Calculating Maximum Heart Rate

A number of calculations have been suggested to accurately determine

maximum heart rate e.g.

MHR = 220 – age

MHR = 206.3 – (0.711 x age)

MHR = 217 – (0.85 x age)

MHR = 206.9 – (0.67 x age)

Calculating Maximum Heart Rate

The most accurate way to determine your own maximum heart rate would

be to do a maximal fitness test e.g. the multi-stage fitness test.

For simplicity, however, we will use 220 – age.

Training Zone

To improve CRE you must train at an intensity of 70 – 85% of your heart rate

max.

220 – 16 = 204bpm

70% of 204 = 142.8bpm

85% of 204 = 173.4bpm

The Training Zone for a 16yr old = 143 – 174bpm

Training Zone

How could you make sure you stayed within the training zone?

What would you expect to see over a period of time if you trained regularly?

Fartlek TrainingThis is a Swedish term meaning ‘speed

play’. It can take a variety of different forms including varying pace or level

of terrain.

It involves running for a period of time at different speeds (or levels). These

speeds can include: walking, jogging, ½ pace running, ¾ pace running and

sprinting.

Fartlek TrainingExample Session:

Walk

Jog

½ Pace

¾ Pace

Sprint

40m

80m

Average Distance Covered

24%

36%

20%

11%

7% 2%Walking

J ogging

Submaximalcruising

Sprinting

MovingBackwards

Ball Possession

Speed

Although you may only sprint for around 11% of a game why do you think it is so important to have high levels of

speed in hockey?

Studies show that over the course of a game a player may sprint around 60 times at an average distance of 15 metres. What implications do you think this has for speed training?

Speed Training

In order to improve speed we would do sprint training or interval training.

Sprint training would involve a variety of techniques use to improve speed over

certain distances and may work on improving running technique.

It is vital that after each sprint time is give for complete muscle recovery.

Interval Training

Interval training is the most common form of training used to improve speed

or speed endurance. It is important that when working to improve speed

specifically the work:rest ratio is 1:4 or higher. This means that for 10 seconds rest you should get 40

seconds recovery.

Interval Training

When you are focusing on improving speed endurance the work:rest ration may not be so high and the recovery

will take more of an active form.

Interval Training (Speed)

Example:

REPETITI0NS DISTANCE TIME RECOVERY

4 40m 8 secs 32 secs

5 30m 6 secs 24 secs

6 20m 4 secs 16 secs

Interval Training (Speed Endurance)

Example 1:

(X4)(X4)

(X4)(X4)

Sprint Jog

40 m

Interval Training (Speed Endurance)

Example 2:

(1st)(2nd)(3rd)(4th)

Sprint

40 m

Pyramid – Move up and then work back down.

Agility

To improve agility we must work on developing the ability of the body to move quickly and change direction. This can take the form of fast feet

ladders, small hurdles, moving between cones etc.

Small bursts of speed and movement are interspersed with longer rest periods. It

is all about short, sharp movements.

Methods of Training

Tomorrow you will get the opportunity to experience some of the methods of training mentioned today. You must

select what method of training you are going to use on Monday.

Homework

Complete homework 3 for Wednesday 8th September