Approaches to develop performance Flashcards
Describe one approach you used to develop mental factors. (4). (deep breathing)
An approach I used develop the mental factors was deep breathing.
I carried this out in my bedroom. I turned off all electrical appliances. I lay on my back and closed my eyes.
I breathed in through my nose for 4 seconds. I held this inhaled breath for 2 seconds. I then breathed out through my mouth for 4 seconds. This counted as 1 deep breath and I repeated this 9 more times to do 10 in total.
I progressed this by reducing the number of breaths I took to 8.
Explain why you used this approach to develop the mental factor. (4). (deep breathing)
I used deep breathing to develop the mental factor because
it was easy to set up and required no equipment… I was able to maximise my training time on using the approach rather than wasting time setting things up …developing my performance.
it could be used anywhere… I first started out, I was able to use it in my bedroom away from other people so I did not feel self-conscious… I gave it 100% and developed my mental factors… as I got more experienced, I was able to use it during matches when the referee made a decision against me… to focus on counting my breaths to help me relax and calm down.
it has been proven in research to help people control their emotions in a range of contexts… I trusted this approach, took it very seriously and really focused on doing it correctly to help develop my performance.
Describe one approach you used to develop social factors. (4). (team building games)
One approach I used to develop my social performance was team building games.
We started by getting into a circle of 6 people.
We all put our right hand in to the circle and grabbed somebody who was not directly next to us.
We then repeated this with our left hand and grabbed somebody different.
On the teacher’s whistle, we started to untangle the human knot.
We used social sub-factors such as communication, co-operation and leadership.
If any one let go of somebody’s hand, our team was disqualified.
The approach was finished when we untangled the knot and stood in a clear circle.
Our time was noted.
We progressed this approach by increasing the number of people from 6 to 8 people.
Explain why you used this approach to develop the social factor. (4). (team building games)
I used team building games because
it was enjoyable… it allowed our relationships to develop as we had fun working with each other… also remained motivated throughout as we never got bored…gave 100% to help our team untangle the human knot.
it was easy to set up… maximised our time working on developing our social factors rather than setting things up…developing our performance.
they encouraged us to communicate to solve the problem of untangling the human knot… we all got opportunities to talk which developed our confidence to voice our opinions and then speak on court.
they gave my teammates and I opportunities to take the lead… developed our leadership skills as we instructed and motivated one another and this helped us become well organised and hard to beat on court.
Describe one approach you used to develop social factors. (4). (conditioned games)
An approach I used to develop social factors was a conditioned game in football.
This approach had 2 teams of 5 players of similar ability.
Before the game started, my teacher and our class identified the sub-factors being developed in this approach: communication and leadership.
The game was played over 5 fifths lasting 5 minutes each.
The condition on the game was that only 1 player from each team was allowed to communicate during each fifth.
Some of the things they communicated related to tactical organisation and player motivation.
At the end of each fifth, we held a team talk to discuss the positives and negatives of that players communication skills.
We then tried to reinforce the positives and overcome the limitations in the next fifth.
Explain why you used this approach to develop the social factor. (4). (conditioned games)
I used conditioned games because
they required no specialist equipment and were easy to set up… I maximised the time I had to develop my social performances during training and lost no time setting anything up.
they gave every player the opportunity to communicate… it gave us all the confidence to voice our opinions during team talks and also call loudly for the ball to alert each other to things happening in the game.
it was easy for my teacher to hear what was being said by the sole communicator… clearly evaluate our performance and give us accurate feedback on what was good and what needed improving.
they developed my whole performance alongside my communication skills… my skill level and tactical understanding improved alongside my social skills.. leading to me giving strong performances.
Describe one approach you used to develop physical factors. (4). (continuous training)
Continuous Running/Continuously working with no rest
15 Minutes
Indoors around netball court
Working at 70-80% of maximum HR
Checking heart rate throughout/at end
Ran with partner of similar levels of CRE to ensure I was working at the correct intensity
Describe an approach you used to develop the physical factor. (4). (fartlek training)
Astro-pitch – 4 cones set out in a square shape (no mark)
Varied paced running
Walk, Slow Jog, Fast Jog, Sprint
15 minutes
Working at 70-80% of max HR
Monitored heart rate half way & at end of session
Explain why you used this approach to develop the physical factor. (4). (fartlek training)
I used fartlek training to develop my CRE because
it was specific to my sport as it had a variety of paces… in the final moments of my basketball match, I was able to both keep up and then accelerate away from my marker when on a fast break to create an attacking overload due to the experiences I obtained when using this approach.
it was easy to set up and complete…I spent most of my training time focusing on my weakness and achieving my short-term goal rather than worrying about the setting up of equipment…developing my CRE.
it was easy to progress the time of my sessions… I stayed in my heart rate training zone (70-85%) for longer than before and improved my CRE from previous sessions.
it was easy to progress the intensity of my sessions… I reduced my rest time by decreasing the length of the walking section meaning that my heart and lungs had to work harder than before and my CRE levels did not hit a plateau.
