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1
Q

Describe an approach to develop physical fitness

A

Fartlek is an approach to develop CRE

Involves performer sprinting walking and jogging for a min of 20 mins, then gradually increasing the time limit to 35-40mins as they develop.
Performer determines period of time for walking jogging and sprinting, but period usually lasts for 30secs each. Pattern is then repeated for the duration of the 20mins.
Approach is very specific as relates to a team sport as a team sport involves a variation of running.

Who- assistant to call times, partner to run with to increase motivation(optional)
What - stop watch, heart rate monitor
Where- flat open surface
When - dry and when the performer feels motivated

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2
Q

Evaluate an approach to develop physical fitness fartlek

A

Fartlek training

Positives -
-can be set at a suitable level taking into account the performers fitness levels
-easy to carry out on your own
-running periods can be varied in order to motivate performer

Negatives-
-session can be very boring
- requires heart rate monitor

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3
Q

Describe another approach to develop physical fitness hill sprints

A

Hill sprints

Performer measures out 30m on a hill with gradient of around 6-8%. Allows measures out additional 5 mins to allow themselves to build up speed
Performer places cone at end of 30m
Performer begins at bottom of hill and jogs for the 5m till they hit first cone and stop watch starts and they accelerates for full 30m up the hill and stop when they hit the second cone and stopwatch also stops.
Performer slowly walks back down hill allowing for a 60 second recovery time
Performer completes 8-10 reps with aim of achieving same time each rep
First rep should only be carried out at around 85% of max effort to prevent an injury occurring early in the session.

What- measuring tape, cones, stopwatch
Where - on a hill
When - dry and bright

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4
Q

Evaluate hill sprints

A

Advantages -
Hill forces performer to run with current form reinforcing better technique
Running up steep gradients builds power safer than running fast on flat surfaces

Disadvantages-
Performer could become injured easily if the approach is not carried out properly in early repitions
Can be difficult to find hill with correct gradient and space

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5
Q

Describe an approach to develop the social factor blindfolded scavenger hunt

A

Blind folded scavenger hunt

Team decide who leader is
Team discuss commands and instructions to navigate and find the items( ie one Tap means left, 2 means right ect.)
Team line up one behind each other in a line with their hands on shoulders of person in front(like a conga)
Every member excepted designated navigator should be blindfolded
NO COMMUNICATION
Team leader at back of line
Team leader uses the predetermined commands to navigate his line around collecting the required items
There will be 2 lines racing against each ither to add competition
Most team members should get a shot at leader/ navigator

Where- flat open dry surface (like a hall)
Who - whole squad, assistant to place items around the space
What- blindfolds, scavenger hunt items

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6
Q

Evaluate an approach to develop the social factor blindfolded scavenger hunt

A

Blindfolded scavenger hunt
Benefits-
- develops a variety of features through one approach

Limitations-
-Can be time consuming to set up
-Can cause conflict between teammates of who is designated as team leader
-requires speacilist equipment (eg blindfolds, cones ect.)

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7
Q

Identify 2 methods of developing physical fitness factor

A

Hill sprints
Fartlek

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8
Q

Identify 2 methods of developing social factors

A

Blindfolded scavenger hunt
Human knot

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9
Q

Acronym if impact stated in explain

A

FCI
FACTOR
COMTEXT IMPACT

example
One impact improvements of team bonding in team dynamics (FACTOR) may have is that during training (CONTEXT) the squad is much closer with one another WHICH MEANS that training can be carried out to highest standard possible

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10
Q

Acronym if it’s explain with no impact

A

PEE
POINT
EVIDENCE
EXPLAIN

example
It’s important to review progress at end of PDP for mental factors(POINT). THIS MEANS (EVIDENCE]) that I can see if for example my confidence has increased WHICH MEANS I can command and help other teammates in order to carry out their job effectively (EXPLAIN)

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11
Q

Evaluate formula

A

One benefit is …….. thus is beneficial as ……. Thus means that …….

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12
Q

Describe human knot

A

Team form a circle
Everyone puts right hand in air and grabs hand of someone across from them in circle
Repeat with left grabbing someone else hand
Everyone should be holding hands with 2 different people
Group try and untangle themselves without breaking chain of hands
Teacher gives time limit of 15 mins
Of chain of hands break must start again
Who- group of part of team
Where- flay open space
When during training
No equipment needed

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13
Q

2 advantages of human knot

A

No equipment needed
Easy to set up

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14
Q

2 disadvantages of human knot

A

Boring and frustrating
Some teammates may not take it seriously and purposely break chain

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15
Q

Name 2 methods of developing physical skills

A

Shadow practice
Conditioned games

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16
Q

Describe shadow practice

A

Body position and movement patterns to perform a skill are repeated over and over again
Usually practiced with out ball
Carried out when learning basic movements in cognitive stage
Often first approach uses in PDP
Examples -
No movement perform on spot
With movement return to centre court after shot
Using mirror

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17
Q

3 adbatnatge of shadow practice s

A

Allows performer to work in self paced closed environment and can fully focus on form
Minimal pressure
Develops muscle memory

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18
Q

Negative of shadow practice

A

Boring and repetitive

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19
Q

Describe conditioned games

A

Method of playing a match but with conditions that encourage the focus on a weak stroke
Involves certain adaptations to rules of game
Designed to emphasises certain skill through the game
Examples -
-double points for scoring with stroke
-weak strokes only
-weak stroke returns

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20
Q

2 posotives of conditioned games

A

Different conditions can be applied dependant on skill level
Conditions encourage focus on weak stroke

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21
Q

2 negatives of conditioned games

A

Performer must play opponent of similar skill level
Focus of skill develop,ent can be lost during competitiveness of game

22
Q

Name 5 mental sub factors

A

Mental toughness
Motivation
Decision making
Anxiety
Consctency

23
Q

Name 3 social sub factors

A

Communication
Team dynamics
Roles and responsibilities

24
Q

Name 6 physical sub factors

A

CRE
agility
Strength
Power
Speed flexibility

25
Name 3 physical skills subgactirs
Flair Accuracy Consistency
26
What is mental toughness
Ability to consistently perform at top level regardless of competitive circumstances
27
Quantitive 5 features
Facts n figures Very specific Easy comparison Factual Unbiased
28
Qualitative 4 features
Thoughts n feeling s Subjective info More difficult to compare the info Opinion based
29
4 pros of observation schedules
Reliable Factual Easy to identify strengths n weakness Permanent record
30
3 cons of observation schedules
Prone to human error Time consuming Snapshot rather than overall evaluation
31
Video analysis 5 pros
Can be watched as time as want Easy to compare to model performer Video can be slowed n paused Can be analysed by numerous people Permanent record
32
2 cons of video analysis
Time consuming Costly
33
Standardised fitness tests 4 pros
Permanent record Future comparisons available Easy set up Identifies strengths or weaknesses
34
3 cons of standardised fitness tests
Boring May not be specific to match fitness Difficult to control external conditions
35
3 pros of questionnaires
Can be perosnalised Permanent record Easy to interpret results
36
3 cons of questionnaires
Emotions on day may affect results Time consuming Questions may be misunderstood
37
What is a model performer
Someone who carrues out a performance in the way it’s meant to be done
38
4 uses of a model performer
Consistent and accurate feeds To copy ideas Provides feedback Increase confidence and motivation
39
2npros of a model performer
Allows comparison to identify strengths n weaknesses Helps build confidence and maintain motivation as you have a goal to copy
40
3 cons of a model performer
Time consuming to set up video analysis and PAR sheet Can loose confidence if comparing to a model performer who is at too high of a level Can make u set unrealistic goals
41
Describe scat test
Measures anxiety Equipment needed is a quiet place pen and SCAT sheet Qualitive and quantituve Performer competes test as close as possible to before game 15 statements candidate replies by ticking sometomes often rarely Once all 15 statements answered they using scoring system to show what bracket of anxiety it places them in Less than 17 low 17-24 mid Over 24 high “Before i compete I am nervous”
42
Describe mental toughness questionnaire
Quiet space pen questionnaire Qualitive and quantutive Performer answers true or false to 30 statements Split into 5 sections with 6 different questions, easy to identify weaknesses of mental toughness if scire low in one section Scoring system then determines how strong up your mental toughness is 26-30 High, 23-25 average below 22 low “I do my best when there’s pressure on me”
43
Describe team dynamics questiojjaire
Qualitive and quantitive Quiet space pen and questionaire All team members complete questionnaire alone Has 18 statements candidate replies using scale of 1-9 showing how much they agree Once all statements answered it gives score to show how good team dynamics is of excellent very good average below avergaeand poor Candidate should then make judgments on their questionnaire and bring them back to a team analysis to be discussed “I frequently worry about mistakes”
44
Describe the bleep test
MSFT measures CRE Equipment needed is cones measuring tape stopwatch speaker video and assistant Partner can determine when ur eliminated and motivate you Flat dry open space of about 30 m to account for over running Measure out 20m and mark with cones Performer starts with feet behind line at one side Video started by assistant Performer runs to opposite end before bleep is sounded They wait at end till next bleep goes to run to opposite side again Repeated till the performer can’t go any more or they don’t make it to line 2 consecutive times before the bleep Bleeps gradually get quicker Norms table can be used to measure score Quantituve data given
45
Describe 20m sprint test
Measuring tape space of at least 30m Assistant to use timer Measure out space of 20m placing cones at each sude Warmup Start from stationary position no rocking movements aloud Tester should encourage them to run hard past final line 2 tests aloud best time recorded Timing starts after first movemnt and finishes after they cross line
46
Describe general observation schedule
Performer of similar skill level, assistant to record, GOS sheet, pencil and iPad Quantituve method Play against opponent of similar skill level while assistant records Rewatch performance with GOS sheet at hand Performer makes judgment for every shot listed on sheet and ticks whether it’s very effectuve fairly effective or ineffective Collected ticks then transferred to a per range for each shot Strengths n weakness identified
47
Why’s it important to review progress at end of PDP
Identify strengths and weaknesses By evaluating you are ensuring long term and short term goals are met Allows you to set new goals Can measure progress
48
3 cons of blindfolded scavenger hunt
Time consuming Can cause conflict when determine roles Requires specialist equipment
49
3 pros of fartlek
Easy to carry out on own Can be varied to increase motivation Can be suited dependant on a performers level of fitness
50
One con of fartlek
Session can be boring due to training independently for long time
51
2 pros of hill sprints
Targets specific muscle grouos Hill forces you to run within better form
52
4 negatives of hill sprints
No specialist equipment needed Can become injured if not carried out correctly in first few reps Can be hard to find hill with correct gradient Weather

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