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					Higher Physical
     Education
        Fartlek Training
   Hello, Welcome, Bonjour!
Task 1

Last week we looked at INTERVAL training and we completed a
session outside.

Complete the INTERVAL TRAINING revision sheet that you have
been handed out, to test yourself how much your remember. In
each of the three boxes, write down one detailed fact about
interval training.

Then below, at the principles of training, write down how you
would change your session using the principles given
Learning Intentions
 * Develop my understanding
   of Fartlek Training and
   how we can use it to
   improve our CRE

 * Design a Fartlek session
   that is suitable for me in
   my role as a Midfielder in
   Football
Developing our CRE
So we already know that to improve our CRE as a Midfielder in
Football, we need to:

         -     Train at least THREE times per week

         -     Work within our Training Zone
               (60 – 85% of our Maximum Heart Rate)

         -     Work for a minimum of TWENTY minutes

Task 2

Write the title INTERVAL TRAINING EVALUATION in your jotter.
Copy and complete this table into your notes:
 What did I enjoy about my      What did I dislike about my
 Interval Training Session?     Interval Training Session?
Fartlek Training
-   Fartlek Training is another way of saying VARIED PACE
    running.

-   During a session you should complete various different
    types of movement which will keep you inside your
    training zone

-   Varied paces might include:

                    *       Jogging
                    *       ½ Pace running
                    *       Sprinting
                    *       Walking for recovery

-   A session can be planned out as a repetitive cycle that
    you complete for a full 20 minutes
Fartlek Training
Task 3

Work with a partner to design your own Fartlek session for in
the outside. It should:

         -     Last twenty minutes
         -     Include short sprints
         -     Include jogging
         -     Include walking
         -     Include ½ paced running
         -     Include any other movements you think you use
               in your role as a Midfielder in Football
         -     Be creative – use your imagination to ensure
               that you stay motivated and engaged for twenty
               minutes
Fartlek Training – The Benefits
It can be done indoor, outdoor or pool based

It develops aerobic fitness (from the continuous running) and
anaerobic fitness (from the short sprints)

Can be varied to suit your own requirements

Progressive overload can be achieved by exercising more
often (frequency), exercising faster/harder (intensity) and
exercising longer (duration)

Great way of training for games players as it mirrors the
movements you might make in a game
So Long, Farewell, Goodbye!
Task 4 – Go back to the Learning Intentions and colour green,
amber or red whether you feel you have achieved it:

    * Develop my understanding
      of Fartlek Training and
      how we can use it to
      improve our CRE

    * Design a Fartlek session
      that is suitable for me in
      my role as a Midfielder in
      Football

				
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posted:7/18/2013
language:English
pages:8