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Int 1/2 Preparation of the Body

Int 1/2 Preparation of the Body. Mr Parr. In this block, we will learn:. (1) The Specific Fitness Demands required in Hockey . (2) The purpose of Fitness Testing and gathering info about your performance. (3) The application of different Training Methods.

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Int 1/2 Preparation of the Body

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  1. Int 1/2 Preparation of the Body Mr Parr

  2. In this block, we will learn: (1) The Specific Fitness Demands required in Hockey. (2) The purpose of Fitness Testing and gathering info about your performance. (3) The application of different Training Methods. (4) All Aspects of Fitness, which allow you to perform effectively within an activity. (5) The application of the Principles of Training and Methods of training.

  3. Cycle of Analysis • Aim: To Improve 2 Aspects of Fitness • To achieve this aim we will work through the cycle of analysis: Before you can achieve this aim you have to have an understanding of the three types of Fitness and associated ‘Aspects of Fitness’

  4. Key Concept 3: Physical, Skill-related and Mental Aspects of Fitness 1) Cardio Respiratory Endurance (CRE) 2)Speed 3) Strength 4) Power 5) Flexibility 6) Local Muscular Endurance 1) Agility 2) Reaction Time 3) Balance 4) Coordination 5) Timing 1) Managing your Emotions/Stress 2) Motivation 3) Concentration 4) Determination 5) Decision Making

  5. Aspects of Physical Fitness (1) Cardio-respiratory endurance (CRE) (2) Speed (3) Strength (4) Power (5) Flexibility (6) Local muscular endurance

  6. Cardio-Respiratory Endurance (CRE) • The ability to transport oxygen to the working muscles. • With oxygen • The ‘keep going’ element • Why is this important in hockey?

  7. Local Muscular Endurance (LME) • The ability of the working muscles to sustain exercise for long periods of time • Why is this important in hockey?

  8. Speed • The shortest time it takes to cover a specific distance • In most sports, speed is king! • Why is this important in hockey?

  9. Strength • Is the maximum amount of force a muscle, or group of muscles can exert • Why is this important in hockey?

  10. Power • Combination of both Strength and Speed • Why is this important in hockey?

  11. Flexibility • This is the range of movements across a joint • It is affected by the type of joint and muscles attached • Why is this important in hockey?

  12. Agility - the ability to move the body quickly in different directions Reaction Time - Time taken between you to recognise a signal and make the movement Balance - ability of the body to maintain equilibrium (stability) while stationary or moving Skill-Related Fitness • Timing - Performing skills at exactly the right time • Co-ordination - The ability to control movements smoothly and fluently

  13. Aspects of Mental Fitness • Managing your Emotions/Stress • Motivation • Concentration • Determination • Decision Making

  14. Rehearsal- This involves running through your mind what you need to do prior to your actual performance (e.g. penalty kick). Visualisation- Creating a mental picture of the task/exercise you are about to perform. Methods of improving Mental Fitness • Managing your emotions- Is controlling your feelings in demanding situations.

  15. Resource: DVD Mental Fitness Jonny Wilkinson is a ‘model performer’ in rugby who demonstrates great mental fitness Question: Watch the DVD of his mental preparation prior to kicking. Identify the methods he uses to improve his mental fitness and describe exactly how he does this? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

  16. Summary of Fitness and Aspects of Fitness • All 3 ‘types of fitness’ and ‘aspects of fitness’ contribute to successful performance and it is essential that when studying the fitness requirements for hockey, we study all of these components. For example: • A midfield hockey player requires Cardio-respiratory Endurance (Physical Fitness), Timing (Skill-Related Fitness) and Concentration (Mental Fitness).

  17. Task • For your position describe three ‘Aspects of Fitness’ and why you need them for effective performance ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

  18. The 2 Aspects of Fitness that we will focus on and develop as a class are Cardio Respiratory Endurance (CRE) and Agility

  19. Cardio-Respiratory Endurance (CRE)

  20. CRE: What is it? • Type of Fitness: Physical • The ability to transport oxygen to the working muscles during sustained exercise • Helps delay the onset of fatigue • With oxygen (aerobic) • Aerobic ‘Energy System’ • The ‘keep going’ element

  21. Heart = Cardio • Pumps oxygenated blood round your body • Pumps deoxygenated blood back to your lungs • Oxygenated blood allows the muscles within your body to use oxygen to help you exercise • Lungs = Respiratory • Responsible for putting oxygen into blood for the body to use during exercise • As you exercise, a waste product known as Carbon Dioxide is produced • This is returned to the lungs by your blood and when you breathe out, it leaves you body

  22. Task (1) Fill in the Blanks Benefits of Training You can the size of your heart through regular exercise. This enables blood to be pushed round the body with every contraction of the muscles. The your heart rate the fitter you are. You can measure you heart rate by checking your on either your neck, wrist or by placing your hand on your chest after vigorous exercise. increase pulse lower more heart (2) Why is CRE important in hockey? __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

  23. Agility

  24. Agility: What is it? • The ability to change the body's position quickly in different directions • Requires a combination of balance, coordination and speed • Without oxygen (anaerobic) • ATP-PC and Glycolytic ‘Energy Systems’ • Agility training helps athletes apply speed to sports specific scenarios

  25. Task (1) Fill in the Blanks Benefits of Training Most team sports consist of very few movements that occur in a straight line. Nor do these movements occur at a _______ or _______of time. Agility training improves the athletes ability to _______, break suddenly and perform sports specific skills at_______. fixed pace fixed length change direction speed (2) Why is agility important in hockey? __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

  26. Important Revision • From this key concept make sure you have a detailed knowledge of: • Higher Level – At least two ‘aspects’ of fitness from each ‘type’ of fitness • Intermediate level – At least one ‘aspect’ from each ‘type’ of fitness • Why these aspects are needed for effective performance in your chosen activity. • How a weakness in these aspects of fitness could affect your performance and in turn your teams performance.

  27. Key Concept 1: Fitness assessment in relation to personal performance and the demands of selected activities

  28. Role-related Fitness • The role you play within Hockey will dictate the specific fitness requirements needed to perform effectively in that position

  29. Role Example: Midfield (Centre) • Position: Centre Midfielder; For players of this position, the fitness demands dictate that they need/require high levels of CR Endurance, so that they can… a. support both Attack & Defence, b. keep up with play for the full 90 minutes, c. apply pressure to opponents for the full 90 minutes, d.supply a range of passing for the full 90minutes and e. recover quickly from bouts of intense activity while moving upfield with the ball or tracking back quickly to assist with defence • This position also requires; Speed, Agility, Strength, Balance, Co-ordination, Timing and Determination

  30. Recap on why a ‘midfielder’ needs CR Endurance • Support both Attack & Defence for full 90 minutes • Keep up with play for the full 90 minutes • Apply pressure to opponents for the full 90 minutes • Supply a range of passing for the full 90minutes • Recover quickly from bouts of intense activity while moving up with the ball or tracking back quickly to assist with defence

  31. How to answer ‘Fitness Demands’ • When answering a question related to fitness demands start with the whole picture then narrow. For instance: A hockey player requires…… To perform effectively in my position of centre midfield I require…… These are important fitness requirements for my position because……

  32. Methods of gathering data • Video • General Observation Schedules (GOS) • Fitness Tests • Game or Match Analysis • Training Diary

  33. Video • Permanent record of performance • Allows player to view their performance • Can use rewind, pause, slow motion • Player can view footage with teacher/coach • Allows for accurate data collection with general observation schedule (GOS)

  34. General Observation Schedules (GOS) • Specific to the activity and easy to understand • Contains agreed criteria from ‘Model Performer’ therefore data is valid • Data collected is accurate as it is completed/checked by coach, teacher, model performer • Permanent record of performance • Identifies ‘Strengths and Weaknesses’ in performance • Can be referred to/compared with future observation schedules • Factual (not subjective)

  35. Fitness Tests • Standardised tests –Illinois Agility Run (Agility) orHarvard Step Test/Cooper Run (CR Endurance) • Professional/National Tests: strict protocol for test procedures • Results are accurate and valid • Comparisons able to be made with peers nationally • Easy to administer and repeat during and after completion of training to monitor effectiveness of training programme

  36. Game or Match Analysis • Specific to the activity and easy to understand • Permanent record of performance • Identifies ‘Strengths and Weaknesses’ in performance • Can be referred to/compared with future observation schedules • Factual (not subjective)

  37. Important Revision • From this ‘Key Concept’ you need to have a detailed knowledge of: • The Fitness demands of your specific role within your activity (Centre midfield for hockey) • Be able to draw out the General Observation schedules used through your activity • Be able to describe the Illinois Agility Run Test and Harvard Step Test or Cooper Run and state your scores.

  38. Key Concept 2: Application of different types of fitness in the development of activity specific performance&Key Concept 3: Principles and methods of training

  39. Types of Training

  40. Fitness Training (Outside Activity) • This is when you train outside your activity • For example, a hockey player looking to develop their CR endurance may do so via ‘Continuous Running’, ‘Circuit Training’, ‘Interval Training’ or ‘Fartlek Training’ • These types of training can be performed without hockey equipment • Benefits: • You are concentrating solely on a developmental area • Very easy to do training sessions as not a lot of equipment is needed • Very easy to do training sessions as you do not need a partner • Provides an opportunity to overload and progress development needs • Weaknesses: • Although you are improving a developmental area you are not improving the skills required for the game, i.e. the hockey example above. At no point are you working with a hockey ball or stick • Boredom tends to occur with the same type of training

  41. Conditioning Training (Through Activity) • This refers to training through the activity you are participating in • Example : A hockey player looking to improve their ‘agility’ may compete in a series of agility drills using hockey equipment • Same rule applies to ‘CR Endurance’ or any other aspect of physical fitness • Benefits: • As well as improving your development area you are also improving your overall game skills • No time wasted as you are improving games skills as well as fitness at the same time • More enjoyable as you are training through a game situation • Weaknesses: • Conditioning Training involves equipment and normally requires more than one person, so training sessions are difficult to organise • Session tend to be difficult to monitor and overload

  42. Combination of Both • This is when you combine both training methods over the period of a typical week • Example: • On a Monday you could perform a ‘Fitness Training’ programme • On Wednesday you could perform a ‘Conditioning Training’ programme Benefits: • Makes efficient use of time as you are training your development area as well as improving your skills at the same time • Combines the benefits of both types of training Weaknesses: • Combines the weaknesses from both types of training.

  43. Principles of Training • By using the principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance, skill, game ability and physical fitness • A successful training programme will meet individual needs which are personal fitness needs based on age, gender, fitness level and the sport for which we are training • F.I.D.S.P.O.R.T

  44. Principles of Training • Frequency - decide how often to train • Intensity - choose how hard to train • Duration – decide how long to train for (per session) • Specificity – training must be matched to the needs of the sporting activity • Progression – training must get progressively harder in order to see results. It refers to the speed at which you ‘overload’ your body in training • Overload - If you are to achieve gains in fitness, you have to work your body harder than it is used to. By ‘Overloading’ you force your body to adapt • Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. It is important to keep training to maintain fitness levels • Tedium -It is important that an athlete varies his /her training to prevent boredom

  45. How often to train It is crucial that an athlete understands how often they should train and the recovery time that is necessary to avoid overtraining A good way to do this is by keeping a diary or log book of when and how often you train Frequency

  46. Intensity • How hard you train • An athlete must ‘overload’ their body if they wish to develop an area of fitness. The intensity of the exercise is crucial to the principle of ‘overload’ - If you don’t train harder than you’re used to, then you will not achieve gains in the area of fitness you wish to develop

  47. Duration • Duration – decide how long to train for (per session) • Sessions that last too long can lead to overtraining

  48. Each training activity must meet the demands of the sport and the component of fitness you are trying to develop - There is little point in long continuous runs if you are seeking to develop strength! The type of training must be “specific” to the sport that the athlete is training for. For example: A) The energy systems required B) The muscle groups and the type of muscular contractions needed/used C) The specific skills that are required for the sport. E.g. dribbling and shooting for hockey Specificity

  49. Training must get progressively harder in order to get better results! This should be done slowly in order to avoid overtraining No giant steps but small strides Set realistic goals! Progression 40lbs 30lbs 20lbs 10lbs 40lbs 10lbs

  50. Overload • If you are to achieve gains in fitness, you have to work your body harder than it is used to • By ‘overloading’ you force your body to adapt • E.g. If an athlete trains to develop strength he/she should gradually overload or increase the resistance of which they are lifting. This in turn will result in increases in size and strength

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