Pe Flashcards
Describe an approach to develop physical fitness
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
Evaluate an approach to develop physical fitness fartlek
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
Describe another approach to develop physical fitness hill sprints
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
Evaluate hill sprints
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
Describe an approach to develop the social factor blindfolded scavenger hunt
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
Evaluate an approach to develop the social factor blindfolded scavenger hunt
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.)
Identify 2 methods of developing physical fitness factor
Hill sprints
Fartlek
Identify 2 methods of developing social factors
Blindfolded scavenger hunt
Human knot
Acronym if impact stated in explain
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
Acronym if it’s explain with no impact
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)
Evaluate formula
One benefit is …….. thus is beneficial as ……. Thus means that …….
Describe human knot
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
2 advantages of human knot
No equipment needed
Easy to set up
2 disadvantages of human knot
Boring and frustrating
Some teammates may not take it seriously and purposely break chain
Name 2 methods of developing physical skills
Shadow practice
Conditioned games
Describe shadow practice
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
3 adbatnatge of shadow practice s
Allows performer to work in self paced closed environment and can fully focus on form
Minimal pressure
Develops muscle memory
Negative of shadow practice
Boring and repetitive
Describe conditioned games
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
2 posotives of conditioned games
Different conditions can be applied dependant on skill level
Conditions encourage focus on weak stroke
2 negatives of conditioned games
Performer must play opponent of similar skill level
Focus of skill develop,ent can be lost during competitiveness of game
Name 5 mental sub factors
Mental toughness
Motivation
Decision making
Anxiety
Consctency
Name 3 social sub factors
Communication
Team dynamics
Roles and responsibilities
Name 6 physical sub factors
CRE
agility
Strength
Power
Speed flexibility
Name 3 physical skills subgactirs
Flair
Accuracy
Consistency
What is mental toughness
Ability to consistently perform at top level regardless of competitive circumstances
Quantitive 5 features
Facts n figures
Very specific
Easy comparison
Factual
Unbiased
Qualitative 4 features
Thoughts n feeling s
Subjective info
More difficult to compare the info
Opinion based
4 pros of observation schedules
Reliable
Factual
Easy to identify strengths n weakness
Permanent record
3 cons of observation schedules
Prone to human error
Time consuming
Snapshot rather than overall evaluation
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
2 cons of video analysis
Time consuming
Costly
Standardised fitness tests 4 pros
Permanent record
Future comparisons available
Easy set up
Identifies strengths or weaknesses
3 cons of standardised fitness tests
Boring
May not be specific to match fitness
Difficult to control external conditions
3 pros of questionnaires
Can be perosnalised
Permanent record
Easy to interpret results
3 cons of questionnaires
Emotions on day may affect results
Time consuming
Questions may be misunderstood
What is a model performer
Someone who carrues out a performance in the way it’s meant to be done
4 uses of a model performer
Consistent and accurate feeds
To copy ideas
Provides feedback
Increase confidence and motivation
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
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
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”
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”
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”
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
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
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
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
3 cons of blindfolded scavenger hunt
Time consuming
Can cause conflict when determine roles
Requires specialist equipment
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
One con of fartlek
Session can be boring due to training independently for long time
2 pros of hill sprints
Targets specific muscle grouos
Hill forces you to run within better form
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
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