Preparation of the Body

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Preparation of the Body

• Revision

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Mind Mapping

• You have been issued with an A3 piece of paper.
• Please create a mind map of the appropriate
  information as detailed throughout this
  presentation.

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Phases of Training

• Training can be done at 3 times of the training
  year.
• What are the three phases?
• Preparation period Pre season
• Competition period During the season
• Transition period Off season

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Aim of preparation phase

• During the preparation phase general fitness work
  is followed by specific fitness work.
• As you progress through your programme of work
  there should be an increase in the intensity of
  your physical fitness work as the start of the
  new season approaches.
• As start of season approaches, training should
  become more game like.
• The fitness work during this phase should be
  specific to the nature of your activity.

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Types Aspects of Fitness
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Types of Fitness

• Q. How many types of fitness are there and what
  are they?

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Physical Fitness

• Q. What are the different aspects of physical
  fitness?

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Skill Related Fitness

• Q. What are the different aspects of skill
  related fitness?

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Mental Fitness

• Q. What are the different aspects of mental
  fitness?

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Specific Fitness Demands
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• Introduction
• Badminton is a fast fluctuating game involving
  bouts of intense energy interspersed with periods
  rest between points.
• Furthermore the demands made on muscular
  endurance can significantly effect how a
  performer maintains his/her skill level
  throughout the game.

For effective performance you require a wide
repertoire of Skill related, physical and mental
fitness.
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• Q. Choose an activity. Describe in detail the
  specific fitness requirements to successfully
  play within the chosen activity.
• Structure of Answer
• Name activity, choose position, explain your role
  and responsibilities.
• Explain that badminton is a high intensity
  activity.
• To perform effectively you require three types
  of fitness, these are.
• Name the main aspects of physical fitness
  required. Give a definition for each aspect of
  fitness e.g. muscular endurance is the ability
  to...
• For each aspect of fitness give practical
  examples of when you have required them to
  perform successfully.
• Name the main aspect of skill related fitness
  required. Give a definition of this aspect of
  fitness e.g. Agility is the ability to...
• Give practical examples of how agility helped you
  perform successfully.
• Name the main aspects of mental fitness required.
  Give a definition of each aspect of fitness.
• Give practical examples of how aspects were
  required to perform successfully.

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Assessing Performance
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Specific Data collection
General Data collection
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Benefits of standardised testing

• Knowledge of activity doesnt influence
  performance in test.
• Unlike actual game no variables that you cant
  control.
• Specific to aspect of fitness.
• Raw quantitative data. Measure and compare
  scores with retest data.
• Are standardised results, compare with national
  averages.
• Raw scores can be used to set intensity in week
  12 of training programme.

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Types of Training
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Name Six Types of Training...

• Continuous Training Fartlek Training
• Circuit Training Weight Training
• Interval Training Flexibility Training
• Question Write a short description of the
  highlighted training methods.
• Structure of Answer
• Describe what circuit training is (not your
  session)
• Describe how you used circuit training give
  examples from your programme of work
• Explain the benefits of circuit - i.e. why did
  you use it.

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• (Describe what Circuit training is)
• Circuit training involves a set number of
  stations where you work for a period of time/
  completing a set amount of work resting - then
  working again. Any exercise that allows a work
  to rest ratio to be easily calculated can be
  used.
• (Describe how you used Circuit training)
• As a badminton player I used circuit training to
  improve my muscular endurance.
• I completed a 6 week training programme. I
  worked 3 days a week, Monday, Wednesday and
  Friday. This gave rest days in-between. Each
  session I completed 10 exercise stations. I did
  30 seconds work followed by 30 seconds rest. The
  stations worked alternate arms, legs and torso
  exercises. E.g. bicep curl, step-ups then
  sit-ups. Every 2 weeks I made my programme
  progressively more difficult by adding overload.
• (Benefits of Circuit training)
• Allows you to easily focus on a specific aspect
  of fitness in my case Muscular Endurance
• Allows you to work at a higher intensity with
  limited fatigue occurring
• Could easily be adapted to my activity. By
  working for short sharp bursts of activity I
  could ensure my work was game like.
• Circuit training can be progressively overloaded
  by.
• Increasing the number of sessions in a week
  (Frequency)
• Exercising harder by increasing the weight I used
  and by decreasing the rest intervals (Intensity).
• Increasing the number of seconds I worked for at
  each station and adding in extra stations
  (Duration)

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Why chosen methods are appropriate at preparation
phase?

• Circuit training allowed me to easily focus on
  the specific aspect of muscular endurance.
• I could easily adjust my programme using overload
  as my body adapted and increase the intensity of
  our training programme as the start of the season
  approaches.
• I can ensure that our work is specific to the
  nature of badminton
• Working outwith the activity made it easier to
  monitor my progression and made it easier to
  focus solely on my physical fitness improvement.
  This was vital during the early parts of pre
  season as it was important that my fitness would
  not continue to make my skill level deteriorate
  during matches.

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Principles of Training
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Principles of Training

• Specificity
• Progressive overload
• Frequency
• Intensity
• Duration
• Reversibility

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Monitoring our programme of workApplying
Progressive Overload
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How did we monitor your progress?

• Interim testing
• Training Diary
• Benefits of these...

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Benefits of Monitoring your training

• Interim Testing
• It let me check to see if my training method was
  appropriate and set at the correct level
• I was able to check my current level against my
  last set of results to track my progression
• This would tell me if my intensity levels were
  set correctly
• I compared my first set of test results
• With my second set of test results this shows
  that the overload I have undertaken in my
  training programme has worked and as the weeks
  progress we are improving my ME
• I felt progressively overloading my programme
  allowed me to monitor the small developments in
  my fitness as I worked towards my overall goal
  motivating

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Benefits of Monitoring your training (contd)

• Training Diary
• To keep track of both the work I completed and
  how I intrinsically felt I keep a training diary
• This at times allowed me to see over the cycle of
  a week how I felt and tracked my progression
  towards the next part of the training year- the
  start of the season
• To ensure my overload was progressive and set on
  my current level, I used the data from my interim
  testing to guide the levels/degree of overload in
  my programme in the coming weeks
• This ensured I was progressing smoothly as
  training was based on my current level of ability
  and attainment. Ensuring the principal of
  specificity was maintained

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Overloading Training Programme

• Why overload our programme of work
• A. To keep it specific to our new fitness level
  and ensure our performance doesnt plateau.
• Q. How do we progressively overload our training
  programme?
• Progressive overload
• Frequency
• Intensity
• Duration

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Circuit training can be progressively overloaded
by. Increasing the number of sessions in a week
(Frequency) Exercising harder by increasing the
weight I used and by decreasing the rest
intervals (Intensity). Increasing the number of
seconds I worked for at each station and adding
in extra stations (Duration)