Level 2 Physical Education internal assessment resource



ZAYED COLLEGE PHYSICAL EDUCATION DEPARTMENT

Physical Education Level 2

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|Improving well-being, improving performance |

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|AS91329 Demonstrate understanding of the application of biophysical principles to training for physical activity |

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|4 credits |

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|Student name: |

|Achievement |Achievement with Merit |Achievement with Excellence |

|Demonstrate understanding of the |Demonstrate in-depth understanding of the|Demonstrate comprehensive understanding |

|application of biophysical principles to |application of biophysical principles to |of the application of biophysical |

|training for physical activity. |training for physical activity. |principles to training for physical |

| | |activity. |

Demonstrate understanding involves explaining how and why biophysical principles are applied to training using examples from own experience.

Demonstrate in-depth understanding involves explaining fully how and why biophysical principles are applied to training, and the interrelationship between biophysical principles.

Demonstrate comprehensive understanding involves evaluating how and why biophysical principles are applied to training, and the interrelationship between biophysical principles.

It is expected that students will have applied biophysical principles to their training for physical activity. Experience of this contributes to the quality of understanding required in this standard. Students will experience and observe the effects of biophysical principles, and become acquainted with the principles and methods of training in movement contexts.

Biophysical principles that relate to training for physical activity include:

• principles and methods of training, and may include:

• aspects of exercise physiology

• aspects of sport psychology.

Student instructions

Before you start work, read through all the information given to you. Make sure you understand what you are being asked to do. Ensure that you know what level of performance you must achieve to obtain an achieved, merit, or excellence grade for this achievement standard.

Introduction

This assessment activity requires you to write a report on a 2-week minimum personal training programme that you have planned and implemented. In your report you will evaluate the application of relevant biophysical principles to the training of your running programme.

Resource A explains how to set up and implement a personal training programme that will provide you with the experience you need when it comes to writing your report. These prior learning activities will be assessed only through your report, though your teacher may require you to hand in the documentation as supporting evidence.

You will be assessed on the depth and comprehensiveness of your understanding, and on how well you justify your explanations and evaluations with evidence from your own experience.

Task

Prepare a report in which you:

1. Outline the running programme you developed, explaining how you applied biophysical principles, and why.

2. Explain fully how you applied those particular methods and principles of training to your programme, and why.

3. Evaluate the methods and principles of training (and any other biophysical principles) that you applied to your running programme by discussing their strengths and weaknesses, and the interrelationship between them. Support and justify your evaluation with evidence from your own experience.

4. Describe what modifications you would make to the application of biophysical principles in your running programme, and explain why.

See Resource B for what is included under biophysical principles, principles and methods of training, exercise physiology, and sport psychology

Personal Goals, Components and Methods.

Chosen Sport: _____________________________

Components of fitness wanting to improve: Circle Two

• Muscular strength

• Muscular power

• Muscular endurance

• Cardio-respiratory endurance

• Balance

• Flexibility

• Reaction time

• Speed

• Body composition

• Agility

SMART goals for each component:

Component: _____________________

S ____________________________________________________

______________________________________________________

M ____________________________________________________

______________________________________________________

A ____________________________________________________

______________________________________________________

R ____________________________________________________

______________________________________________________

T ____________________________________________________

______________________________________________________

If you were in a 8 week training programme, how can this be tested in week 4 of your programme?______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Results

Pre-test:

Name of test: ________________ What component are you testing:________

Post-test:

Were the goals you set yourself met? ____________________________________________________________________

____________________________________________________________________________________________________________________________________________________________________________________________________________

Component: _____________________

S ____________________________________________________

______________________________________________________

M ____________________________________________________

______________________________________________________

A ____________________________________________________

______________________________________________________

R ____________________________________________________

______________________________________________________

T ____________________________________________________

______________________________________________________

How can this be tested in week 4 of your programme?

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Results

Pre-test:

Post-test:

Were the goals you set yourself met? ____________________________________________________________________

____________________________________________________________________________________________________________________________________________________________________________________________________________

Methods of Training

In order to achieve your smart goals you must now decide which methods of training you will use to achieve these goals.

For example: If I was a Netball player wanting to improve agility and cardio-respiratory endurance, I would do a lot of Plyometric training for agility and Interval training for cardio-respiratory endurance. You need to think of the types of training that will help YOU achieve YOUR goals.

(1) Component of Fitness: ______________________

Method/s you will use to improve this component: _______________________

Why is this component important for a person in your sport? _______________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

How will using this method of training improve this component of fitness? (Use exercise physiology terms if appropriate) _______________________________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

________________________________________________________________________________________________________________________________________________________________________________________________

________________________________________________________________________________________________________________________________________________________________________________________________

________________________________________________________________________________________________________________________________________________________________________________________________

(2) Component of Fitness: ______________________

Method/s you will use to improve this component: _______________________

Why is this component important for a person in your sport? _______________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

How will using this method of training improve this component of fitness? (Use exercise physiology terms if appropriate) _______________________________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

________________________________________________________________________________________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________________________________________________________________________________________________

Priciples of Training

Principles of Training are useful as they give us the theory behind how we should train. In this part of the task you are required to describe 3 Principles you used in your training programme, and how they helped you achieve your goals.

(Use exercise physiology terms if applicable, this will gain you extra credit)

(1) Principle of Training: _____________________

How was it used in your training programme? ___________________________

________________________________________________________________________________________________________________________________

________________________________________________________________________________________________________________________________

Was it relevant to the sport you chose? How? ___________________________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________________________________________________________________________________________________

________________________________________________________________________________________________________________________________________

(2) Principle of Training: _____________________

How was it used in your training programme? _______________________________

____________________________________________________________________

____________________________________________________________________

________________________________________________________________________________________________________________________________________

Was it relevant to the sport you chose? How? _______________________________

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

(3) Principle of Training: _____________________

How was it used in your training programme? _______________________________

________________________________________________________________________________________________________________________________________

Was it relevant to the sport you chose? How? ________________________________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Training Log # 1

Name ____________________________ Date / /

|What we did… |Method(s) of training: |

|E.g. 2 mins at 70%HR |Identified |

|Squats 10 reps |Explanation of how they were used / applied |

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|How did I feel? Why? |Principles of training (3): |

|E.g. Fatigued, sore, energised etc… |Identified |

| |Explanation of how they were used / applied |

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Peer name ________________________ Peer Signature____________________

Training template

Day/date:_____________

|What will you do (plan) |Description of course and activities |Any other |

|(You might like to refer to separate sheets that have programmes for | |Considerations |

|resistance training, flexibility | | |

|Maps of run courses etc) | | |

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|Aerobic: continuous / interval / fartlek | | |

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|Duration: | | |

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|Intensity: (%of MHR) | | |

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|Perceived Exertion: | | |

|1 | | |

|2 | | |

|3 | | |

|4 | | |

|5 | | |

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|Very easy | | |

|Very hard | | |

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|Working Heart Rate: | | |

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|Weight Prior to exercise: | | |

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|Weight after exercise: | | |

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|Respiration Rate: | | |

|What did you do (actual) | | |

How were you feeling today? How did you feel after?

Weather Nutrition

Word Bank – As we go through this A.S. write down the definitions of these terms to help your understanding of the content.

Component of fitness:

Principle of training:

Method of training:

Plyometrics:

Continuous training:

Interval training:

Circuit training:

Resistance training:

Concentric:

Eccentric:

Isometric:

Aerobic:

Anaerobic:

Callisthenics:

ATP:

Cardio-respiratory endurance:

Muscular strength:

Muscular endurance:

Muscular power:

Body composition:

Flexibility:

Balance:

Reaction time:

Agility:

Speed:

MHR:

Stroke volume:

% of MHR:

Fixed load circuit:

Period circuit:

Sets:

Repetitions:

Hypertrophy:

Work/rest ratio:

The FITT principle:

Frequency:

Intensity:

Time:

Type:

Progressive overload:

Individuality:

Specificity:

Reversibility:

Rest:

Variety:

Progression:

Generalisation before specialisation:

Resource A: Prior learning experiences

Plan a training programme

Plan and develop a schedule for a 2-week minimum personal running programme that aims to improve your running performance.

It must incorporate a range (at least 2 and must include anatomy) of different methods and principles of training.

If your training programme is for a particular sport, it should cover a 2-week phase in the training year.

Your teacher will want to check your schedule to ensure that the programme you have planned will provide you with the experience and information you will need for your report.

Implement the training programme

Carry out your training programme for a minimum of 2 weeks, using both in and out-of-class time.

Complete a training log for each session, in which you describe your methods of training and principles of training, and assess your body’s physiological responses.

Submit your training log to your teacher at the end of each week so that they can verify that you have completed that week’s training.

Although this activity is not assessed, you need to complete it so that you will have the experience and information you will require for your report.

Resource B: Terminology

Biophysical principles

Biophysical principles include (see below for details):

• Principles and methods of training.

They may also include:

• Exercise physiology.

• Sport psychology.

Principles and methods of training

Principles and methods of training may include, but are not limited to:

• frequency

• intensity

• duration

• overload

• specificity

• reversibility

• diminishing returns

• continuous and interval training

• fartlek

• flexibility training

• resistance training

• plyometrics.

Exercise physiology

Exercise physiology may include, but is not limited to:

• energy systems

• respiratory and cardiovascular systems

• muscular systems.

Sport psychology

Sport psychology may include, but is not limited to:

• motivation

• self-talk

• visualisation

• mental rehearsal

• routines

• arousal control

• goal setting

• confidence

• concentration.

Assessment schedule: Physical Education 91329 Improving well-being, improving performance

|Evidence/Judgement for Achievement |Evidence/Judgement for Achievement with Merit |Evidence/Judgement for Achievement with Excellence |

|The student gives reasons for how and why biophysical principles |The student gives in-depth reasons and explains fully how and why |The student makes judgements about the application of biophysical |

|are applied to their training. |biophysical principles are applied to their training and explains |principles to their training, and the interrelationship between |

|Their explanation may include: |the interrelationship between the biophysical principles. |the biophysical principles. |

|relating cause and effect |Explaining fully may include using a wide range of biophysical |Their judgements may include explaining strengths and weaknesses |

|making evident the relationships between things. |principles to evaluate the training programme. |in the application of biophysical principles. |

|The student supports their explanation with examples from their |The student supports their explanation with examples from their |The student supports their explanation with examples from their |

|own experience. |own experience. |own experience. |

|Example |Example |Example |

|I used resistance training in my programme because I wanted to |I used resistance training in my programme, which consisted of |The four resistance training sessions I took part in over the two |

|gain strength in the pre-season for netball. I play in the |low-repetition, high-resistance sets of exercises, particularly |weeks proved beneficial. I used the principles of progression and |

|defensive circle and need to be able to compete strongly in the |for the abdominal region and upper body so that I can compete |overload in order to place extra demands on my muscles so that |

|air for the ball. |strongly in the air for the ball. Using the 4–6 repetitions of |adaptation would occur. This was a big focus of my programme. |

|In my training I used specificity by looking at what was needed |85–95% 1 RM prescription, I was increasing the strength of the |Progression is illustrated in the programme by increasing the |

|for a netball player e.g. speed and agility. I applied this |muscle by improving the neural pathways between the brain and the |number of exercises I completed in a session. Initially, on my |

|principle by doing specific exercise for these needs. E.g for |muscles. This would enable muscles to produce greater force. |“back and shoulders” day, I performed two exercises for each |

|speed I worked on sprints on the netball court over short |The principle of training I used was specificity because I was |muscle group. By the last session, I was completing four exercises|

|distances, and running round cones for agility. I used this |training for netball and working on my aerobic endurance and my |per body part. Overload came in two forms. The amount of |

|principle of training because you get what you train for and I |speed which is are important components of fitness for netball. I |resistance increased (for example, my dumbbell weights in the |

|need speed and agility to get in front or players and stop them |made continuous training one of my main methods of training |shoulder press increased from 12 kg to 15 kg), and in the last |

|getting the ball. |because this related to netball as you are continually moving at |session, I was doing ‘eccentric’ exercises where I lifted a |

| |times in my position which is centre. You are not moving quickly |heavier weight than I could normally lift, using a spotter to help|

| |all the time but you have to try and shadow your opposition and |in the lifting of the weight in the concentric phase. Then I had |

| |this is when you are moving continuously. Interval training was |to control the eccentric phase of the movement, thus overloading |

| |also important because at times you need bursts of speed to get in|the muscles as they were not used to the stimulus. |

| |front of players. I did this by doing sprints over about 40metres |A modification I would make would be to include a circuit training|

| |and having a work to rest ratio of 1:3, because I am not going to |session in my programme. This would add variety and would keep my |

| |sprint any further than that when playing netball. |heart rate elevated so that my aerobic energy system was also |

| | |targeted. |

| | |Having an efficient cardiovascular system is vital to a defensive |

| | |player in netball, and continuous type training, such as a circuit|

| | |training, helps to improve the functioning of the heart and lungs |

| | |in order to deliver increased amounts of oxygen to the working |

| | |muscles. |

Final grades will be decided using professional judgement based on a holistic examination of the evidence provided against the criteria in the Achievement Standard.

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VERY IMPORTANT!!!

• Biophysical principles means more than one

• Biophysical principles must include both the methods and principles of training (2 or more of each)

• Personal examples should be given explaining how and why the biophysical principles are applied

• Interrelationship between biophysical principles must be evident (requirement for Merit).

Aim of the session:

( ( (

( ( (

V.Good Good Have eaten Not great

\food

Well

Fine O’Cast Windy Wet Cold Hot

Session Evaluation

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