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Higher P.E

Higher P.E. Preparation of the body Adaptations/changes Monitoring your programme. FIT. I would note this down What does FIT stand for? In pairs for 2 minutes discuss what you think FIT stands for? I want a definition of each word if possible. FIT. Intensity - choose how hard to train.

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Higher P.E

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  1. Higher P.E Preparation of the body Adaptations/changes Monitoring your programme

  2. FIT • I would note this down • What does FIT stand for? • In pairs for 2 minutes discuss what you think FIT stands for? • I want a definition of each word if possible

  3. FIT • Intensity - choose how hard to train. • Frequency - decide how often to train.

  4. FIT • Time - decide for how long to train.

  5. With knowledge of FIT, it is now easier to understand why and how you would adapt your training programme.

  6. Training programme and adaptations • Throughout the use of a training programme you will at some stage need to alter your programme to satisfy your individual needs, in regards to your level of fitness. ( already covered this) • You now have 3 minutes with a partner to discuss why you might change your training programme. ( 3 main reasons)

  7. Why you would make changes? • Tedium • Avoid plateaux/ reversibility • Taper in accordance with the “phase” you are training in

  8. Reason 1 • Tedium • If you were to continue with repeating the same session everyday/week then this would become boring • What does boredom lead to??

  9. Lack of motivation. If you have no motivation then the chances are that amount of times you train will decrease.

  10. Reason 1:Tedium • How would you alter your training programme to relieve your Tedium any ideas?: • Change the variables • In relation to swimming you would keep the same distances but change the way you complete these distances.

  11. Example of changing the variables • CRE: 8 x 50mf/c r30 target 43sec ( original) • CRE: 16 x 25mf/c r15 target 20sec ( change)

  12. This would create a different type of work but at the same frequency, intensity and time • This would keep my sessions fresh!

  13. Reason 2: To avoid plateaux/ reversibility • Any ideas? • As my fitness began to improve as result of Initial Overload training, it was important for me to Progressively Overload to avoid reaching fitness plateaux/ reversibility. • In relation to swimming you could change all aspects of FIT to achieve this.

  14. Example of progressive overload • CRE: 8 x 50mf/c r30 target 43sec ( original) • CRE: 10 x 50mf/c r30 target 41sec (change)

  15. In relation to this example, increasing the number of repetitions and setting a faster pacing time, I would increase the demands on my energy systems and continue to improve my fitness levels.

  16. Reason 3: Taper in accordance with the “phase” you are training in • Any ideas? • As I moved from the ‘preseason phase’ to the ‘competition phase’ I needed to reduce my workload in a taper situation by 20% each session so that I would be fully recovered for my peak performance • In relation to swimming you would look to reduce all aspects of FIT gradually

  17. Example of taper • CRE: 10 x 50mf/c r30 target 41sec 1st taper ( original) • CRE: 8 x 50mf/c r30 target 41sec 2nd taper • CRE: 6 x 50mf/c r30 target 41sec 3rd taper • Race pace swims • This is done to allow you to maintain fitness but conserve energy to allow peak performance

  18. Monitoring • There are many ways to monitor the effectiveness of your training programme. • One way to do this is a training diary • Complete it for the past 3 weeks of swimming.

  19. 3 other ways in which to monitor the effectiveness of your programme • You now have 5 minutes to discuss with your partner other ways to monitor/evaluate your training programme • Target times • Pulse rate • Kinaesthetic feelings/training diary

  20. In relation to timings • How did you monitor your C.R.E and S.E • Any ideas? • In order to do this you would check that when completing your sets you where meeting your target time during each attempt.

  21. In relation to pulse rate • Check pulse during rest periods to confirm that I was in the correct training zone • If it is too low or too high then that is a sign that your training programme is ineffective.

  22. In relation to kinaesthetic feelings • When the programme begins to feel easier……… • It usually means that you need to progress the programme and alter it specifically.

  23. Re-testing • It is also important to appreciate the importance of re-testing • Although you are continuously monitoring the effectiveness of your programme ultimately it will be the re-tests that determine the overall impact of the programme.

  24. Re-test • T5 • Stroke count • SCAT test

  25. Most importantly, you should complete another 100m f/c to see improvement in your overall performance and whether CRE improvement had helped you pace faster and more consistently and SE made you able to finish faster.

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