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Transcript of SMART TARGETS
What does SMART stand for?
The goal being set must be clear and the performer will know exactly what the goal is (Specific).
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
Feel good factor
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
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
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
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
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 -
Medium term -
Long term -
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
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
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
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+
Improves aerobic fitness
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
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.
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
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.
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
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)
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
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
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
Could take focus away from sport specific training
Could lead to injury if not confident with new activities.
We will be doing a practical session on some of the methods of training highlighted today