St Peter the Apostle High School

St Peter the Apostle High School

NATIONAL 4

PE Studies

Factors Impacting Performance

Course Notes

Aspects of Fitness

Football

Name: ______

Teacher: ______

Introduction

In this area you will investigate some of the specific fitness demands of Football.

All the topics we will cover in Factors Impacting Performance are related to the Cycle of Analysis, which is shown on the next page.

Cycle of Analysis

1. We GATHER INFORMATION our performance by assessing our level of fitness and the demands of the performance.

2. We then ANALYSE the results to identify strengths and weaknesses.

3. We then create a programme of work / training programme to DEVELOP our performance.

4. Finally we MONITOR/EVALUATE, which means we find out if we have successfully improved our performance.

TYPES & ASPECTS OF FITNESS

Aspects of Fitness

There are 6 Aspects of Physical fitness shown in the table below:

PHYSICAL FITNESS
ASPECTS OF FITNESS / Stamina
Speed
Local Muscular Endurance
Strength
Power
Flexibility

For the Football, we are going to focus on Speed. A brief description is given about speed on the next page but your teacher will discuss the other aspects with you and how they can effect your performance

Physical Aspects of Fitness:

For the Football we are going to focus on Speed.

Speed is the ability to cover a distance or perform a movement quickly. For the Football it is important for the following reasons:

·  Affects your ability to move into space to receive a pass whilst losing a marker

·  Affects your ability run past defenders when you have the ball

·  Affects your ability track opposition runs

·  Affects your ability to get back into a defensive position to stop a counter attack

·  Affects your ability to get to a loose ball before the opposition

GATHERING INFORMATION

Gathering Information

Before we design a training programme it is essential that we gather information on our performance and our fitness. We will use some, or all, of the methods listed below:

Speed 30m Sprint test*

Flying 30m Sprint Test

5x10m Shuttle Run

·  The 30m Sprint Test is a standardised test. Standardised tests are completed outwith the activity.

Why do we gather information on our performance?

·  Allows me to gather specific data on my Speed in Football

·  Allows me to find my strengths and weaknesses

o  I can then focus my training on my weakness

·  It gives me information on my fitness levels;

·  Allows me to identify my current level of fitness so I can plan a training programme

·  They allow me to make comparisons between myself and class averages / national norms / etc

·  Gives me a permanent record which can be used for comparisons both during and after my training programme

30m Sprint (Speed)

This test aims to measure an athlete's ability to effectively and efficiently build up acceleration, from a standing start.

The test comprises of 3x30 metre runs, from a standing start, with a full recovery between each run. Your classmate or teacher should record the time for you to complete the 30 metres. Your score is the average of your three sprints.

Your time: ______seconds

ANALYSIS

Class Average: ______seconds

Class Best: ______seconds

Gender / Excellent / Above Average / Average / Below Average / Poor
Male / <4.0 / 4.2 - 4.0 / 4.4 - 4.3 / 4.6 - 4.5 / >4.6
Female / <4.5 / 4.6 - 4.5 / 4.8 - 4.7 / 5.0 - 4.9 / >5.0

Flying 30 metre Test

This test requires the athlete to sprint 60 metres.

·  The athlete conducts a warm up for 10 minutes

·  The assistant marks out a 60 metre straight section with cones and places a cone at the 30 metre mid-point

·  From a sprint start with appropriate start commands (on your marks, set, "GO") from the assistant the athlete sprints the 60m

·  The assistant starts the stopwatch on the command "GO"

The assistant records the time the athlete’s torso crosses the 30 metre mid-point and the 60 metre finish point

Your time: ______seconds

The following are national norms for 16 to 19 year olds (Davis 2000)

Gender / Excellent / Above Average / Average / Below Average / Poor
Male / <4 / 4.0 - 4.2 / 4.3 - 4.4 / 4.5 - 4.6 / >4.6
Female / <4.5 / 4.5 - 4.6 / 4.7 - 4.8 / 4.9 - 5.0 / >5.0

5 X 5m Shuttle Sprint

This test can be done in a small area and requires a few pieces of equipment.

·  Cones

·  Stopwatch

2 cones are placed 5 metres apart and the performer is required to shuttle 5 times between the cones as quickly as possible. An assistant records their time.

The performer should complete the test 3 times and use their best time for comparison.

Your Time ______secs

Class Best Time ______secs

Class Ave. Time ______secs

DEVELOPING YOUR WEAKNESS

(TRAINING PROGRAMME)

Principles of Training

Before devising your training programme, or considering what methods of training to use, you must be aware of the principles of training. These give structure and progression to a training programme and also ensure that improvements are made over time. The principles of training you must consider are described below:

1. Specificity

Your training must be specific and relevant to the activity / event, your own level of fitness and the aspect of fitness to be improved,

2. Progressive Overload

As our fitness levels improve we must gradually increase frequency, intensity and/or duration in order for further improvements to be made. This is known as progressive overload.

Frequency: How often you train.

For example, 3 or 4 times per week.

Intensity: How hard you train.

For example, pace of training / working within your training zone.

Duration / Time How long you train for.

For example, 15 minute continuous run.

.

Methods of Training

Your training programme will focus on improving your speed. The following methods of training are all used to improve speed.

1. Fartlek Training

This is another method of training used to improve stamina. Fartlek training involves training at a variety of paces or over varied terrain. It is specific for Football as this activities both involve running at a variety of speeds for the duration of a game.

An example of a 20-minute fartlek training session could be:

Walk 100m - ¾ Pace 100m - Jog 100m - Sprint 100m

2. Interval Training

This is also a method of training that can be used to improve speed. It involves periods of ‘work’ combined with periods of ‘rest’ or ‘recovery’. Interval Training is based on work:rest ratios. To improve speed you must work at the correct level and ratio to ensure a training effect takes place.

The following table gives an example of three different interval training options. The distance of runs and number of runs at each distance is varied, however, the work:rest ratio is always 1:4.

WORK / REST / RECOVERY
REPS / DISTANCE / TIME / DISTANCE / TIME
12x / 20m / 3.5 secs / 20m / 15 secs
8x / 30m / 4.5 secs / 30m / 18 secs
6x / 40m / 6.5 secs / 40m / 26 secs

During the work phases you should be working at a high intensity. During the rest phases you should be walking at a pace which allows you to fully recover before the next work phase.

The above example is very general. When designing your own training programme you will need to adjust both the work and rest times so that it is specific to on your own level of fitness.

Use your knowledge and understanding of the principles of training and the methods of training to design your training programme.

MONITORING

EVALUATING

Retest Scores and Times

The page will allow you to record your new results. Transfer your results from the ‘gathering information’ section to complete the ‘BEFORE TRAINING’ column.

Gathering Information / Monitoring Programme / Evaluating Programme
Aspect of Fitness / TEST / BEFORE TRAINING / DURING TRAINING / AFTER TRAINING
Speed / 30m Sprint Test
Flying 30m Sprint Test
5 X 5m Shuttle Run

Evaluating Training

On completion of your six-week training programme all the methods you used to gather information should be repeated to see how effective your training programme was

The effect of your programme on your whole performance?

When evaluating the effectiveness of your training programme, you should obviously consider if you improved your speed. However, you must also consider what effect your training programme has had on your whole performance in the Football.

Now that you have improved your speed:

·  Accelerate into space quickly to receive a pass

·  Run past defenders when you have the ball

·  Track opposition runs and get ‘goal-side’

·  Get back into a defensive position quickly to stop a counter attack

·  React to get to a loose ball before the opposition and win possession for my team

Aspects of Fitness 11