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SMART TARGETS

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Chris Softley

on 14 June 2016

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Transcript of SMART TARGETS

SMART TARGETS
What does SMART stand for?
Specific
The goal being set must be clear and the performer will know exactly what the goal is (Specific).
Goal Setting
Learning Objectives:

Understand values of setting goals

Describe and explain the principles of setting SMART goals

Design your own SMART targets for your sport
Values of setting Goals
2 minutes to list as many as possible
Motivation
Feel good factor
Focus
Raises standard
Monitors progress
Helps plan training sessions
Overall aim of improving performance
Can you give an example of a bad and good example?
Bad - I must improve my tennis shots
Good: I want to reduce the amount of unforced errors in my tennis forehand
Measurable
In order to know a goal has been successful, it must be something that can be measured.
The best way to measure something is to have units of measurement e.g time, distance, numbers.
Can you give an example?
To run 10k 3 seconds faster than my previous time
Achievable
Something that is possible for the performer to do.
Targets should not be set that would be too difficult to achieve.
Give a bad and good example!
Bad: I currently run the 100m in 14.30 my target is 13.00 seconds within 6 months
Good: I currently run the 100m in 14.30 seconds. My goal is to run 100m in 14.20 seconds
Realistic
A goal that is possible, taking into account other factors
Goals must take into account other factors such as facilities and time that will make it realistic
Bad: I will train 4 times a week for fell running in London
Good: I currently throw the javelin 30m, i am going to start an additional training session on my day off to throw 35m by the end of the season
Time-Bound
A goal must be assigned a time for completion.
A cut off point for achievement must be implemented to see if you have achieved your goal.
The will help see if your training has had the effect you wanted.
E.g My goal is to run 200m in 45 seconds by the 4th of July 2014
Goals can be given a time from:
Short term -
Example
Medium term -
Example
Long term -
Example
Challenge
Using your knowledge from this lesson and using your revision guides work through the worksheet.
You can work in pairs to plan the 6 mark Question
METHODS OF TRAINING
METHODS OF TRAINING
Learning Objectives:

List the 6 Methods of Training

Apply each method of training to a specific sport

Explain how each can improve health and fitness
1 - Interval Training
High intensity periods of work followed by defined period of rests
Advantages
Includes a rest period
Can be used for aerobic and anaerobic training
Takes place of short periods or bursts
Raises pulse to near maximum BPM so will improve cardiovascular
Overall aim to improve speed but will also increase cardiovascular endurance
Disadvantages

Needs careful and accurate planning
Can be boring
2 - Continuous Training
This is steady training. HR will not be very high and there are no rest periods. 15-20 mins+
Advantages
Improves aerobic fitness
Very cheap
Can be done individually or in a group
Improves health and fitness
Can be performed in a variety of places
Can adapt for individual needs
Wide range of activities (running, swimming, cycling etc)
Can be adapted for the FITT principle
Overall aim to improve cardiovascular endurance
Disadvantages
Does not develop anaerobic fitness
Does not develop a change of pace (important for game based activities)
can be BORING!
WHO WOULD BENEFIT?

Individual all the way through to team games
3 - Fartlek Training
Combination of fast and slow running. Periods of work and periods of rest. Includes work of varying distances over different terrain.
Advantages
Can take place away from a track in the countryside
Can be performed over varying terrain
Includes hill work
Can include repetitions
Programs can be flexible
Rest periods can be included
Suits most games such as Football and Netball
Variety of pace
Overall aim to improve aerobic and anaerobic respiration
Disadvantages
Difficult to measure training amounts
Needs self discipline
Not sport specific
4 - Circuit Training
Involves a number of exercises. They are arranged to avoid exercising the same muscle groups consecutively. Stations are used.
Advantages
Variety of stations keep motivation high
Adaptable for fitness and skills for a variety of games
Little specialist equipment needed
Can accomadate large numbers of people
Muscular and cardiovascular endurance can be improved
All levels of ability can take part
Uses progressive overload
Actvities will be carried out for a set length of time. e.g as many repetitions in 30 seconds
Disadvantages
Needs lots of organisation and planning
Could possibly need specialist equipment
5 - Weight Training
Uses progressive resistance, either in the form of actual weight lifted or the number of times the weight is lifted (Repetitions)
Advantages
Improves muscular strength
Specific muscle groups can be trained
Variety of exercises can be chosen
Easy to monitor progress and overload
Can be used for most game activities
Careful planning is crucial. e.g. number of exercises, weight used, number of reps, number of sets, how fast, rest and recovery
Disadvantages
Special equipment needed
Can be expensive
Not always accessible
Incorrect technique and training can lead to injuries
6 - Cross Training
Mixture of training which helps break up training methods to make it less boring. Also helps reduce stresses on the body
Advantages
Allows for a variety of training which makes training more interesting
Train with different people in different activities, or can train alone
Certain muscle groups can be rested from day to day
Training can be adapted to weather conditions
Overall reduces boredom and stresses on the body
Disadvantages
Could take focus away from sport specific training
Could lead to injury if not confident with new activities.
Next Lesson
Bring Kit

We will be doing a practical session on some of the methods of training highlighted today
Full transcript