Which training method would most improve your component of ...



Section A (15 marks) Strengths and Weaknesses Section B (10 marks) Evaluation With reference to a recent competitive performance in the chosen activity, students should identify two strengths and two weaknesses: Strengths One strength should be a fitness component One strength should be a skill/technique Weaknesses One weakness should be a fitness component One weakness should be a skill/technique Using appropriate theoretical content included in the specification, you should produce an action plan that suggests ways to improve upon the weaknesses identified in section A. This plan of action must include: An appropriate training method to improve the fitness weakness A full description of one training session that provides an example of what could be used An explanation of how prolonged use of the training method could improve the fitness weakness Another strategy other than a training method that could improve the skill weakness An explanation of how the additional specification content selected could lead to improvement of the skill weakness What was your component of fitness weakness? (This is what you wrote in Section A)Which training method would most improve your component of fitness weakness? (tick) 3040380321945Introduction Tips: Describe your training method Why have you chosen this training method? What is the link between the training method and your component of fitness weakness? What is the link between the training method and your sporting activity What benefits do you hope to gain from using this training method? 00Introduction Tips: Describe your training method Why have you chosen this training method? What is the link between the training method and your component of fitness weakness? What is the link between the training method and your sporting activity What benefits do you hope to gain from using this training method? Training Methods Tick Continuous Training Fartlek Training Interval Training Circuit Training Plyometric Training Static Stretching Weight Training Altitude Training Introduction WAGOLL Introduction My proposed plan is to improve my first weakness of cardiovascular endurance and my second weakness of handling. My training plan will help me improve my areas of weakness by improving a component of fitness and follow skill improvement methods, e.g. in relation to my skill weakness I would use stress management and arousal. If I rectify these weaknesses, mine and my team’s overall performance will be at a higher level. Description of my training method To improve my first weakness of cardiovascular endurance, I will use continuous training. This type of training is maintaining the same intensity of work effort and speed for a minimum of 30 minutes - as it’s aerobic training, I will be training between 60%-80% of my maximum heart rate- this can be calculated through 220 - age (16) = 204bpm. I need to improve this component of fitness as a game of rugby lasts for at least 80 minutes which requires me to keep up with play and participate in the defensive and attacking line. By doing continuous training, my body’s ability to be able to supply oxygenated red blood cells via the blood to working muscles will increase as my body gets more used to it and my heart should be able to this with more ease over time, due to hypertrophy. Over year and months of performing this training type, I am hoping that hypertrophy will occur. This is when the heart gets bigger which will increase my cardiac output (blood pumped around the body in one minute) over time, benefitting me more when it comes to my heart supplying oxygenated blood to the working muscles during exercise. The other benefit of continuous training is that muscular endurance will improve as well as cardio-vascular endurance. Muscular endurance is the ability of continuous rapid muscle contractions. This causes the muscles to become more toned and have an increase in strength. the immediate effects of training occurs. This includes; sweating- the body attempting to cool itself down as a result of core temperature rising; breathing rate increases to increase oxygen consumption; skin becomes red- the capillaries experience vasodilation; heart rate increases to deliver oxygen to the working muscles; our body does this to avoid hyperthermia. The advantages of this training type is that it requires little/no equipment and it’s easy to perform. I can plan out a route which will take around 30 minutes to do, during I’ll be jogging at around 3 m/s and if I feel like I can go a bit longer once I’ve done 30 minutes then I will. I can go running along the promenade or around fields and up roads, furthermore I can use technology such as a Fitbit or a fitness app to track my speed, heart rate and distance travelled. This can further my progress; over time I will increase my distance and speed to give myself a challenge and carrying on pushing myself. On the other hand, it can become tedious and boring after a while and takes up lots of time. As it can take at least half an hour, I need to manage my weight training and my rugby training accordingly, I can make the jog less boring by having alternate routes, listen to music and train with other people. Introduction …………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………................................................................................................................................................................. ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….................................................................................................................................................................…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………................................................................................................................................................................. ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….................................................................................................................................................................………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..Heart Rate What is your resting heart rate? Describe how you worked it out—show calculations What is your maximum heart rate? Again, show your calculations. Calculate your aerobic or anaerobic training zone depending on the training method you have chosen. E.G. Interval would be anaerobic where as continuous would be the aerobic training zone What is your resting heart rate? How do you know this? …………………………………………………………………………………………………………………………………………… …………………………………………………………………………………………………………………………………………… …………………………………………………………………………………………………………………………………………… …………………………………………………………………………………………………………………………………………… What is your maximum heart rate? 220 - ______ = ______ BPMAerobic Training Zone Anaerobic Training Zone 60-80% of MHR 220-AGE = MHR MHR / 10 = 10% OF MHR 10% OF MHR X 6 = 60% OF MHR 10% OF MHR X 8 = 80% OF MHR ANSWER = 60% ………….bpm—80% ………….bpm 80-90% of MHR 220-AGE = MHR MHR / 10 = 10% OF MHR 10% OF MHR X 8 = 80% OF MHR 10% OF MHR X 9 = 90% OF MHR ANSWER = 80% ………….bpm—90% ………….bpm Heart Rate WAGOLL As I’m performing continuous training, my guide to my level of intensity will be based of my heart rate. As continuous training is aerobic, I’ll be working between 60%-80% of my maximal heart rate, this is so my body gets used to working at this standard so during a match I can perform for longer. Technology such as mobile phones and Fitbits can be used to calculate and track heart rate. Resting heart rate can be calculated by placing two fingers on the inside of your wrist (radial pulse) and counting the beats for 30 seconds. You then multiply your result by 2 to calculate your resting heart rate. Knowing this, sets you a target to lower your resting heart rate through months and years of training and also allows you to judge your increase in heart rate to when working. I worked out my resting heart rate to be 56 bpm (26x2). Working heart rate is the rate of which your heart is during exercise. As continuous training requires aerobic work. I must make sure that I am working between 122bpm and 163 bpm (60-80% of my MHR) My maximum heart rate is 220 minus my age (220-16=204) ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..Warm Up Key Questions Why is it important to warm up? What is your pulse raiser activity going to be? How long will it be for? What will you do? What stretches will you do? What muscles will be stretched? Include pictures State 5 reasons for completing a warm up …………………………………………………………………………………………………………………………….……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………. ................
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