APPROACH 1CONTINUOUS TRAININGSub-factor(s): CRE
external image NIKE-RUNNING-JUST-DO-IT-MO-FARAH-5.jpg

Describe one approach you used to develop physical factors. (4).
KEY:
Descriptive point 1
Descriptive point 2
Descriptive point 3
Descriptive point 4

'An approach I used to develop my CRE was continuous training.'

'I carried out this approach around the outside of my football pitch. I did this by jogging at a steady pace for 20 minutes. In this time, I tried to stay at 70% of my maximum Heart Rate (HR).'

'I progressed this approach in my next session by increasing the time of my session from 20-23 minutes.'

APPROACH 2
FARTLEK TRAINING
Sub-factor(s): CRE

external image world-cup-workout-fartlek-3538-con-768x432-main-2.jpg

Describe an approach you used to develop the physical factor. (4).
KEY:

Descriptive point 1
Descriptive point 2
Descriptive point 3
Descriptive point 4

'An approach I used to develop my CRE was fartlek training.'

'I carried out this approach around the outside of my basketball court. I walked up one side, went at 3/4 pace along the back of the court, jogged down the other side and sprinted along the front of the court. I tried to stay between 70-85% of my maximum heart rate when doing this. I did this for 25 minutes.'

'I progressed this approach by increasing the time to 28 minutes in my next session.'

Explain why you used this approach to develop the physical factor. (4).
KEY:
Statement
Point of explanation

'I used fartlek training to develop my CRE because it was specific to my sport as it had a variety of paces. This meant 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.'

'I also used fartlek training to develop my CRE because it was easy to set up and complete. This meant 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 and I therefore developed my CRE.'

'Another reason why I used fartlek training to develop my CRE was because it was easy to progress the time of my sessions. This meant I stayed in my heart rate training zone (70-85%) for longer than before and improved my CRE from previous sessions.'

'Finally, I used fartlek training to develop my CRE because it was easy to progress the intensity of my sessions. This meant 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.'

Analyse an approach that could be used to develop the physical factor. (4).
KEY:Statement of important part
Point of analysis

'It is important that you add in a skill element to your fartlek training sessions. This is because it could overcome the monotony of simply running around the pitch at different paces which can help prevent you from getting bored meaning that you continue to give 100% to stay inside your training zone and therefore develop your CRE.'

'It is also important that you complete your fartlek sessions alongside a partner who has similar CRE levels to you. This is because it can add in a sense of realistic competition to your running meaning that you can push yourself to the higher percentages (80-85%) of your training zone and therefore lead to greater improvements.'

'Furthermore, it is important that you wear a heart rate monitor during your fartlek sessions. This is because it can track if you fall out of your training zone which can then inform you that you need to speed up to increase your heart rate which can therefore lead to you developing your CRE as you are working hard enough.'

'Finally, it is important that you keep the sprint sections of your fartlek session short. This is because it will replicate the sprinting distances you will perform in games which can train your body to deal with the specific demands of your sport and you will get experience of performing these sprints even when tired.'

Evaluate how effective this approach was in developing your physical performance. (4).
KEY:
Statement
Point of evaluation

'Fartlek Training was very effective in regards to developing my physical performance.'

'It was very good because it was specific to my sport of football and had a variety of different paces. This meant in the final minutes of my match, I still had the energy to go from a jog to a sprint to support my team on the counter attack and create an extra passing option for my teammates. This was also good as it resulted in me being able to accelerate in the final stages of the match when man marking my opponent which meant I stayed tight to them and intercepted passes towards them.'

'It was also very good because it was easy to progress one of the principles of training. This meant my CRE never hit a plateau and I was still fresh enough to maintain high concentration levels in the final minutes when focusing on the sub-routines of my shooting to hit the target.'

'Finally, it was very good because it was easy to add in a skill element to my sessions. This meant I improved my skill level alongside my CRE which resulted in me not only having the energy to support my teams on the counter attack, but also being able to put in an accurate cross due to my experience of executing skills when tired in training.'