Key planning information Flashcards
Explain why setting goals would be helpful to a performer when planning and carrying out a development plan. (4).
A performer should set goals when planning their development plan as
it will give each training session a specific focus… performers can fully concentrate on a specified weakness that they need to improve… helping them select relevant approaches that complements their goal.
it can be used to boost their motivation levels… performer will really want to achieve the goals they have selected and will give 100% effort into every session and also ask their coach for further feedback in order to improve. With such levels of desire… performers do extra training outside the training ground to further bolster their weaknesses.
help a performer track and monitor their progress…performers can assess how effective their development plan is by seeing if they have been reaching their goals. If they find they have been reaching their goals… getting a confidence boost and setting even higher goals in the future to ensure they do not hit a plateau. If however they find they have not been reaching their goals… investigating why this has been happening and adapting their plan to make it more relevant to their performance levels.
Explain what a performer may consider when setting goals for physical factors. (4).
A performer may follow the SMART acronym when setting goals for physical factors.
Their goal should be specific one that is not written as a general statement…they can focus more closely on a certain element of their physical weakness…giving them a clear aim to focus upon which can lead to them improving that area.
Their goal should also be measurable and contain figures that can be compared against… it will be easier for them to measure if they have met their physical goals and can help them when considering their next goal as they simply adjust the figures based on the success of the previous session.
Their goal should also be adjustable and not set in stone… can take into account issues such as illnesses, injuries or performance plateau’s that crop up and the goal can take this into consideration and be amended to better suit the performer.
Finally, the performer should also ensure their goal is realistic to their ability levels…can set a target that is challenging but not overstretching which can ensure that they remain motivated in their pursuit of improvement…giving 100% in all sessions as they know that improvements are within their reach and they will be willing to keep persevering even when the going gets tough.
Long term goals in relation to the mental factor?
By the end of my 6 week development plan, I want to improve my concentration so I can focus clearly on the man I am marking in basketball so I can stay tighter to them and intercept passes towards them.
Long term goals in relation to the social factor?
By the end of my 6 week development plan, I want to become more of a team player and support my teammates rather than criticise them when they make mistakes.
Long term goals in relation to the physical factor?
By the end of my 6 week development plan, I want to improve my strength in rugby so I can exert a greater force than my opponents in scrums and help gain yards for my team.
Short term goals in relation to the mental factor?
By the end of today’s visualisation session, I want to clearly imagine myself staying tight to my man in 3 different defensive situations.
Short term goals in relation to the social factor?
By the end of today’s team building games session, I want to have given my teammates at least 3 points of positive feedback and encouragement.
Short term goals in relation to the physical factor?
By the end of today’s weights training session, I want to have squatted at least 3 reps at 90% of my 1 rep max.
What are the principles of training? (SPORT)
- Specific
- Progressive
- Overload
- Rest to avoid Reversibility
- Tedium
What is meant by specific?
the approaches you select should be appropriate to your weak sub-factor, sport and position. Fartlek training for example is much more appropriate for a basketball player than continuous training because it contains various paces that are used in matches.
What is meant by progressive?
as you go through your programme, your weak sub-factor will gradually begin to improve. In order to avoid a plateau, it is vital that your sessions become slightly harder and challenge you a little more so you continue to develop.
What is meant by overload?
you make your sessions slightly harder by overloading (increasing) the challenge in one or more of the following three variables: frequency (move from 2-3 training sessions a week); intensity (increase your working heart rate from 70% to 75% in your next training session); and/or duration (carry out the continuous training session approach for 23 minutes in session 2 as opposed to 20 minutes in session 1).
What is meant by rest to avoid reversibility?
it is vital that you incorporate rest days in to your training programme to avoid overtraining, burnout and/or injury. Any of these 3 things can lead to you stopping your training and reversing all of the gains you previously made. Incorporating rest days and relaxation methods can help your body recover and maximise your gains.
What is meant by tedium?
use a variety of different approaches to avoid boredom. By continuously mixing things up, you will ensure your training remains enjoyable and your motivation high. This can result in you wanting to train and continuing to give 100% to keep developing.
Describe the ways a model performer could be used when gathering data on the mental factor. (4).
I used a model performer’s NORMS to compare my results to when using the mental toughness questionnaire. Mental sub-factors that were in the same NORM as theirs was considered a strength whilst those in lower NORMS were identified as weaknesses. I then used this information to select approaches that were specific to my weak mental sub-factors in my programme.
I also used a model performer when comparing my mental results in the performance profiling wheel (PPW). The section that had the biggest red difference between my model performer and I was identified as a weakness.
Another way I used a model performer was for inspiration. I chose a model performer who was a high mental performer in my class and aimed for them. I thought if someone in my class can do it, then so can I. I then tried my hardest to reach their level.
Finally, I used a mental model performer within my class to help guide my goal setting. I kept my goal realistic by aiming for a classmates levels whilst taking into consideration my own level.
