Preparation of the Body

1. Preparation of the Body Lesson 11

2. Lesson Starter • Name the three types of fitness. • List the aspects of fitness for each type of fitness.

3. Lesson Objectives • To revise Preparation of the Body in preparation for the final exam.

4. Types of Fitness • The first part to the POB question in the exam is almost always on types and aspects of fitness! • The three types of fitness are: • Physical fitness • Skill-related fitness • Mental fitness

5. Aspects of Fitness • Each type of fitness has various aspects within in it.

6. Physical Fitness • Cardio-respiratory endurance – the ability for the whole body to work continuously. • Local muscular endurance – the ability of muscles to work continuously. • Flexibility – the range of movement across a joint. • Speed – the ability to cover a distance or perform a movement in a short time. • Strength – the maximum amount of force a muscle, or group of muscles, can exert in a single effort. • Power – the combination of speed and strength.

7. Physical Fitness • We will now watch the video and discuss why LME, speed and power are all important for successful performance in badminton. • Keep the definition of each aspect in mind!

8. Physical Fitness • LME – allows me to repeatedly move forwards and backwards on the court, reach up and down to play shots and return to base in between each shot. • Speed – allows me to move quickly across the court to reach a shot. • Power – allows me to hit the shuttle to the back of the court and hard down into the ground when I smash.

9. Skill-related Fitness • Aspects of skill-related fitness: Reaction time - the time taken between the recognition of a signal and the start of a movement. Agility - the ability to move the body quickly and precisely. Coordination - the ability to control movements smoothly and fluently. Balance - the ability to retain the centre of gravity over your base of support.

10. Skill-related Fitness • We will now watch the video and discuss why agility, balance and reaction time are all important for successful performance in badminton. • Keep the definition of each aspect in mind!

11. Skill-related Fitness • Agility – I can change direction quickly in order to return to base and be ready for my next shot. • Balance – allows me to have a good body position to play low or high shots. • Reaction time – allows me to begin moving to my shot quickly so I am in position to play an effective return.

12. Mental Fitness • Managing emotions – not allowing incidents in the game to effect your concentration. • Rehearsal – running over what you are going to do at certain times of the game (e.g. winning or losing)

13. Mental Fitness • We will now watch the video and discuss why managing emotions and rehearsal are all important for successful performance in badminton. • Keep the definition of each aspect in mind!

14. Mental Fitness • Managing emotions – allows me to remain focused on my game plan when I have made an error or had an incorrect decision against me. • Rehearsal – allows me to run through my game plan at different stages of the match. Means that I am ready to implement my tactics when the time comes.

15. Data Gathering • This question was answered well during the past paper. • Watch this re-enactment of the Harvard Step Test and write a description of the test.

16. Training Programme • Describe what you did to improve your chosen aspect of fitness. • You should include in: • Type of training • Number of stations • How long your training programme lasted. • How often your trained. • Work to Rest ratio you started with.

17. Training Programme • Describe what you did to improve your chosen aspect of fitness. • You should include in: • Type of training - Circuit Training • Number of stations – 12 stations • How long your training programme lasted. – 6 weeks • How often your trained. • 3 days – Mon, Wed, Fri • Work to Rest ratio you started with. – 30:30

18. Training Session • The question might be more specific and ask you what you did during an individual training session. • Your answer should include: • Session started with warm-up • Exercises you completed. • Work to rest ratio • Session finished with cool down. • Describe a training session you completed as part of your programme.

19. Describe a training session you completed as part of your programme. • My session always began with a warm up. We then completed a circuit of 12 station including shuttle runs, burpees, arm curls, upright row, sit ups, step ups, skipping, tricep dips, squats and speed bounce. We worked at each station for 30 seconds then rested before moving to the next station. We finished with a cool down.

20. Warm Up • There might be a separate question on how you warmed up. • Your answer should include: • The different stages of a warm up. • Why each stage was included. • Give an example of a warm-up you completed before your training sessions.

21. Warm Up • I began my warm up with some light jogging to increase my heart rate. I then did some stretches to loosen of my muscles and joints. Next I performed some of the skills involved in badminton to prepare me for the game. Finally, I ran through my game plan in my head so I knew what to do during the game.

22. Principles of Training

23. Specificity • Explain how you used specificity in your programme of work. • Your answer should include how your training was specific to: • Badminton • You • LME.

24. Specificity • By choosing circuit training I made my training specific to badminton. The short bursts of exercise followed by rest resemble a game of badminton. • I used my test results to set a work to rest ratio appropriate to my current level of fitness. • Repeating the same action over and over means I am developing LME.

25. Progressive Overload • How did you use progressive overload in your training? • Your answer should include: • Frequency, Intensity and Duration • And examples of how you increased each.

26. Progressive Overload • I increased the frequency of my training by working 4 days a week rather than 3. • I increased the intensity of my training by increasing the work to rest ratio to 35:25. • I increased the duration of my training by adding in another 2 stations.

27. Monitoring Progress • How did you know when to adapt your training? • How did you know if your fitness had improved? • Your answer should include: • Training diary • Retesting

28. Monitoring Progress • How did you know when to adapt your training? • How did you know if your fitness had improved? • I kept a training diary and checked to see if my performance was improving. I also retested my LME using the Harvard Step Test and compared my results to my last set.

29. Improvement to Overall Performance • What difference did you find in your performance after the programme of work? • When answering this question it is really important that you think back to the definition of LME. • LME is the ability for muscles to work continuously. • What key word should our answer contain? REPEATEDLY!

30. What difference did you find in your performance after the programme of work? • As the game progressed I was still able to repeatedly move back and forwards on the court, reach all 4 corners, reach high, lunge low and return to base between shots.