Guidance. Name and describe the 4 types of guidance Describe a motor skill

Transcription

1 Skill Guidance What components make up skill? Name and describe the 4 types of guidance Describe a motor skill Implications Explain how you would coach a closed skill and how you would coach an open skill What are the key features of each of the types of guidance? Explain what a skilled performer is What are the main characteristics of skilful movement? Mental Preparation Describe the term mental preparation Classification What is a continuum? Identify techniques used as a method of mental preparation Describe a closed skill and an open skill Explain how imagery is used in sport Explain a simple skill and a complex skill What is mental rehearsal? Outline where you would put key sporting skills on a continuum How is selective attention used to prepare for a competitive situation? Describe what positive thinking is Goal Setting Feedback What does SMART stand for? Describe each key term of SMART Identify the different types of feedback Explain why you need to set goals in sport. How do you know someone has achieved a goal? Describe each of the types of feedback What would someone do once they have completed a goal? What is a performance goal and an outcome goal? January 2018 The PiXL Club Ltd. All rights reserved. What are the benefits of receiving feedback? BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.

2 Static stretching Flexibility training 1. What is an Active stretching? Performed independently where the performer applies internal force to stretch and lengthen the muscle. 2. What is Passive stretching? Also known as assisted stretching, which requires the help of another person or an object such as a wall. The other person/object applies external force causing the muscle to stretch. What is Ballistic stretching? this is where the performer makes fast, jerky movements through the complete range of motion, usually in the form of bobbing or bouncing. Ballistic stretching is specific to the movement pattern of the sport/activity to be performed. It needs to be undertaken with care as the technique can cause muscle soreness and strains. How would you use Free weights? Use of barbells or dumbbells to perform different types of dynamic exercises When training for strength use low reps and high loads. When training for endurance use high reps and low loads. What does Plyometrics develop? this type of training develops sportspecific explosive power and strength. It is used by sports performers such as sprinters, hurdlers, and netball, volleyball and basketball players. Aerobic endurance training What are the 4 methods? Continuous training Fartlek training Interval training Circuit training How could you use speed training? 1. Hollow sprints: a series of sprints separated by a hollow period of jogging or walking. 2. Acceleration sprints. This is where the pace is gradually increased from a standing or rolling start to jogging, then to striding, and then to a maximum sprint. What are the fitness test methods for components of fitness? Flexibility: sit and reach test Strength: grip dynamometer Aerobic endurance: multistage fitness test, known as the bleep test / forestry step test Speed: 35m sprint Speed and agility: Illinois agility run test Anaerobic power: vertical jump test Muscular endurance: oneminute pressup, oneminute situp Body composition Body Mass Index (BMI), Bioelectrical Impedance Analysis (BIA), used for prediction of percent body fat or skinfold testing via the JacksonPollock nomogram method for prediction of percent body fat January 2018 The PiXL Club Ltd. All rights reserved. BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.

3 Skill Guidance What components make up skill? Name and describe the 4 types of guidance Describe a motor skill Implications Explain how you would coach a closed skill and how you would coach an open skill What are the key features of each of the types of guidance? Explain what a skilled performer is What are the main characteristics of skilful movement? Mental Preparation Describe the term mental preparation Classification What is a continuum? Identify techniques used as a method of mental preparation Describe a closed skill and an open skill Explain how imagery is used in sport Explain a simple skill and a complex skill What is mental rehearsal? Outline where you would put key sporting skills on a continuum How is selective attention used to prepare for a competitive situation? Describe what positive thinking is Goal Setting Feedback What does SMART stand for? Describe each key term of SMART Identify the different types of feedback Explain why you need to set goals in sport. How do you know someone has achieved a goal? Describe each of the types of feedback What would someone do once they have completed a goal? What is a performance goal and an outcome goal? January 2018 The PiXL Club Ltd. All rights reserved. What are the benefits of receiving feedback? BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.

4 Flexibility training continued: How should you use Proprioceptive Neuromuscular Facilitation (PNF)? The technique may be performed with the help of a partner or using an immovable object. To perform the PNF technique with a partner, the performer should stretch the muscle to the upper limit of its range of movement and then, with the help of a partner, hold the muscle in an isometric contraction, where there is no active shortening or lengthening of the muscle, for 6 10 seconds.. They then relax the muscle and with the help of a partner a static (passive) stretch is performed to enable the muscle to stretch even further. Free weights When planning a PEP you need to think about the order of exercises. What is a good order for this? Focus on core exercises working muscles (which help to stabilise the spine and pelvis) before assistance exercises (working muscles associated with the events in a performer s specific sport), or the main exercises in a training programme if a performer is not training for a specific Sport. Perform exercises which alternate between upper and lower body, alternate push and pull exercises. January 2018 The PiXL Club Ltd. All rights reserved. Can you name some Plyometric exercises? Need maximal force as the muscle lengthens (eccentric action) before an immediate maximal force as the muscle shortens (concentric action). Types of exercises include lunging, bounding, incline pressups, barrier hopping and jumping. This type of training needs to be performed carefully because it can cause muscle soreness. Can you name the aerobic endurance training methods? 1. Continuous training is training at a steady pace and moderate intensity for a minimum period of 30 minutes. 2. Fartlek training is where the intensity of training is varied by running at different speeds or over different terrain. The training is continuous with no rest period. 3. Interval training: this is where the individual performs a work period followed by a rest or recovery period. Aerobic endurance training 4. Circuit training: this is where different stations/exercises are used to develop aerobic endurance. How could you develop Speed training? Different drills can be used, such as resistance drills and hill sprints. Rest intervals of jogging or walking are used in between each repetition. Interval training for speed training, the work intervals will be shorter and more intense performed at a high intensity, close to maximum. Increase the number of rest periods and increase work intensity to develop speed. Investigate and write out the instructions for carrying out the following fitness tests: Flexibility: sit and reach test Strength: grip dynamometer Aerobic endurance: 1. multistage fitness test, known as the bleep test 2. forestry step test Speed: 35m sprint Speed and agility: Illinois agility run test Anaerobic power: vertical jump test Muscular endurance: 1. oneminute pressup, 2. oneminute situp Body composition 1. Body Mass Index (BMI), 2. Bioelectrical Impedance Analysis (BIA), used for prediction of percent body fat, 3. skinfold testing via the Jackson Pollock nomogram method for prediction of percent body fat. BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.

5 Skill Guidance What components make up skill? Name and describe the 4 types of guidance Describe a motor skill Implications Explain how you would coach a closed skill and how you would coach an open skill What are the key features of each of the types of guidance? Explain what a skilled performer is What are the main characteristics of skilful movement? Mental Preparation Describe the term mental preparation Classification What is a continuum? Identify techniques used as a method of mental preparation Describe a closed skill and an open skill Explain how imagery is used in sport Explain a simple skill and a complex skill What is mental rehearsal? Outline where you would put key sporting skills on a continuum How is selective attention used to prepare for a competitive situation? Describe what positive thinking is Goal Setting Feedback What does SMART stand for? Describe each key term of SMART Identify the different types of feedback Explain why you need to set goals in sport. How do you know someone has achieved a goal? Describe each of the types of feedback What would someone do once they have completed a goal? What is a performance goal and an outcome goal? January 2018 The PiXL Club Ltd. All rights reserved. What are the benefits of receiving feedback? BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.

6 Draw diagrams to describe 3 types of stretching. Explain in your own words, 3 types of stretching using no more than 10 words per stretch. Describe using the maximum of 30 words what Proprioceptive Neuromuscular Facilitation (PNF) is. Using what you have learnt about aerobic endurance training, think of a sport of your choice that requires this and plan a coaching session for improving this type of fitness. Free weights Training for strength endurance 50 60% of your 1 Rep Max X 20 reps repetitive movements of a muscle or muscle group. Training for elastic strength 75% of your 1 Rep Max X 12 reps for producing movements in very close succession, like in gymnastics. Training for maximum strength 90% of 1 Rep Max X 6 reps producing a single movement against a resistance/load), reps, sets, rest period. Design your own free weight session for a sport of your choice. Include at least 1 plyometric exercise. Circuit training: The station order/order of exercises is important to ensure different muscle groups are used to avoid fatigue. The number of stations, time spent at each station, number of circuits, rest period between exercises and number of circuit sessions per week can be varied. Design your own circuit training for a sport of your choice. What are the advantages and disadvantages of circuit training? Working independently carry out 3 fitness tests from different areas of fitness. Analyse the results and make recommendations for a future training programme. Investigate 6 facts about continuous training. How can the training be adapted for beginners and more competitive performers? Think about how hard the body works, what impact it has on the heart, who would use this method and what types of activity you would do. Fartlek Describe how intensity of training can be increased using equipment such as a harness, running with weights or weighted backpack. Interval running Typical work time can vary from training for 30 seconds to five minutes; recovery periods can be complete rest, walking or light jogging. Working in pairs, design a 30 minute interval training session for each other. Name 2 benefits of fitness testing. Describe the Harvard Step test in no more than 30 words. The grip dynamometer tests which fitness? What type of fitness is measured by the sit and reach test? January 2018 The PiXL Club Ltd. All rights reserved. BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.

7 Skill Guidance What components make up skill? Name and describe the 4 types of guidance Describe a motor skill Implications Explain how you would coach a closed skill and how you would coach an open skill What are the key features of each of the types of guidance? Explain what a skilled performer is What are the main characteristics of skilful movement? Mental Preparation Describe the term mental preparation Classification What is a continuum? Identify techniques used as a method of mental preparation Describe a closed skill and an open skill Explain how imagery is used in sport Explain a simple skill and a complex skill What is mental rehearsal? Outline where you would put key sporting skills on a continuum How is selective attention used to prepare for a competitive situation? Describe what positive thinking is Goal Setting Feedback What does SMART stand for? Describe each key term of SMART Identify the different types of feedback Explain why you need to set goals in sport. How do you know someone has achieved a goal? Describe each of the types of feedback What would someone do once they have completed a goal? What is a performance goal and an outcome goal? January 2018 The PiXL Club Ltd. All rights reserved. What are the benefits of receiving feedback? BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.

8 Static stretching Flexibility training 1. What is an Active stretching? Performed independently where the performer applies internal force to stretch and lengthen the muscle. 2. What is Passive stretching? Also known as assisted stretching, which requires the help of another person or an object such as a wall. The other person/object applies external force causing the muscle to stretch. What is Ballistic stretching? this is where the performer makes fast, jerky movements through the complete range of motion, usually in the form of bobbing or bouncing. Ballistic stretching is specific to the movement pattern of the sport/activity to be performed. It needs to be undertaken with care as the technique can cause muscle soreness and strains. How would you use Free weights? Use of barbells or dumbbells to perform different types of dynamic exercises When training for strength use low reps and high loads. When training for endurance use high reps and low loads. What does Plyometrics develop? this type of training develops sportspecific explosive power and strength. It is used by sports performers such as sprinters, hurdlers, and netball, volleyball and basketball players. Aerobic endurance training What are the 4 methods? Continuous training Fartlek training Interval training Circuit training How could you use speed training? 1. Hollow sprints: a series of sprints separated by a hollow period of jogging or walking. 2. Acceleration sprints. This is where the pace is gradually increased from a standing or rolling start to jogging, then to striding, and then to a maximum sprint. What are the fitness test methods for components of fitness? Flexibility: sit and reach test Strength: grip dynamometer Aerobic endurance: multistage fitness test, known as the bleep test / forestry step test Speed: 35m sprint Speed and agility: Illinois agility run test Anaerobic power: vertical jump test Muscular endurance: oneminute pressup, oneminute situp Body composition Body Mass Index (BMI), Bioelectrical Impedance Analysis (BIA), used for prediction of percent body fat or skinfold testing via the JacksonPollock nomogram method for prediction of percent body fat January 2018 The PiXL Club Ltd. All rights reserved. BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.

9 Skill Guidance What components make up skill? Name and describe the 4 types of guidance Describe a motor skill Implications Explain how you would coach a closed skill and how you would coach an open skill What are the key features of each of the types of guidance? Explain what a skilled performer is What are the main characteristics of skilful movement? Mental Preparation Describe the term mental preparation Classification What is a continuum? Identify techniques used as a method of mental preparation Describe a closed skill and an open skill Explain how imagery is used in sport Explain a simple skill and a complex skill What is mental rehearsal? Outline where you would put key sporting skills on a continuum How is selective attention used to prepare for a competitive situation? Describe what positive thinking is Goal Setting Feedback What does SMART stand for? Describe each key term of SMART Identify the different types of feedback Explain why you need to set goals in sport. How do you know someone has achieved a goal? Describe each of the types of feedback What would someone do once they have completed a goal? What is a performance goal and an outcome goal? January 2018 The PiXL Club Ltd. All rights reserved. What are the benefits of receiving feedback? BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.

10 Flexibility training continued: How should you use Proprioceptive Neuromuscular Facilitation (PNF)? The technique may be performed with the help of a partner or using an immovable object. To perform the PNF technique with a partner, the performer should stretch the muscle to the upper limit of its range of movement and then, with the help of a partner, hold the muscle in an isometric contraction, where there is no active shortening or lengthening of the muscle, for 6 10 seconds.. They then relax the muscle and with the help of a partner a static (passive) stretch is performed to enable the muscle to stretch even further. Free weights When planning a PEP you need to think about the order of exercises. What is a good order for this? Focus on core exercises working muscles (which help to stabilise the spine and pelvis) before assistance exercises (working muscles associated with the events in a performer s specific sport), or the main exercises in a training programme if a performer is not training for a specific Sport. Perform exercises which alternate between upper and lower body, alternate push and pull exercises. January 2018 The PiXL Club Ltd. All rights reserved. Can you name some Plyometric exercises? Need maximal force as the muscle lengthens (eccentric action) before an immediate maximal force as the muscle shortens (concentric action). Types of exercises include lunging, bounding, incline pressups, barrier hopping and jumping. This type of training needs to be performed carefully because it can cause muscle soreness. Can you name the aerobic endurance training methods? 1. Continuous training is training at a steady pace and moderate intensity for a minimum period of 30 minutes. 2. Fartlek training is where the intensity of training is varied by running at different speeds or over different terrain. The training is continuous with no rest period. 3. Interval training: this is where the individual performs a work period followed by a rest or recovery period. Aerobic endurance training 4. Circuit training: this is where different stations/exercises are used to develop aerobic endurance. How could you develop Speed training? Different drills can be used, such as resistance drills and hill sprints. Rest intervals of jogging or walking are used in between each repetition. Interval training for speed training, the work intervals will be shorter and more intense performed at a high intensity, close to maximum. Increase the number of rest periods and increase work intensity to develop speed. Investigate and write out the instructions for carrying out the following fitness tests: Flexibility: sit and reach test Strength: grip dynamometer Aerobic endurance: 1. multistage fitness test, known as the bleep test 2. forestry step test Speed: 35m sprint Speed and agility: Illinois agility run test Anaerobic power: vertical jump test Muscular endurance: 1. oneminute pressup, 2. oneminute situp Body composition 1. Body Mass Index (BMI), 2. Bioelectrical Impedance Analysis (BIA), used for prediction of percent body fat, 3. skinfold testing via the Jackson Pollock nomogram method for prediction of percent body fat. BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.

11 Skill Guidance What components make up skill? Name and describe the 4 types of guidance Describe a motor skill Implications Explain how you would coach a closed skill and how you would coach an open skill What are the key features of each of the types of guidance? Explain what a skilled performer is What are the main characteristics of skilful movement? Mental Preparation Describe the term mental preparation Classification What is a continuum? Identify techniques used as a method of mental preparation Describe a closed skill and an open skill Explain how imagery is used in sport Explain a simple skill and a complex skill What is mental rehearsal? Outline where you would put key sporting skills on a continuum How is selective attention used to prepare for a competitive situation? Describe what positive thinking is Goal Setting Feedback What does SMART stand for? Describe each key term of SMART Identify the different types of feedback Explain why you need to set goals in sport. How do you know someone has achieved a goal? Describe each of the types of feedback What would someone do once they have completed a goal? What is a performance goal and an outcome goal? January 2018 The PiXL Club Ltd. All rights reserved. What are the benefits of receiving feedback? BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.

12 Draw diagrams to describe 3 types of stretching. Explain in your own words, 3 types of stretching using no more than 10 words per stretch. Describe using the maximum of 30 words what Proprioceptive Neuromuscular Facilitation (PNF) is. Using what you have learnt about aerobic endurance training, think of a sport of your choice that requires this and plan a coaching session for improving this type of fitness. Free weights Training for strength endurance 50 60% of your 1 Rep Max X 20 reps repetitive movements of a muscle or muscle group. Training for elastic strength 75% of your 1 Rep Max X 12 reps for producing movements in very close succession, like in gymnastics. Training for maximum strength 90% of 1 Rep Max X 6 reps producing a single movement against a resistance/load), reps, sets, rest period. Design your own free weight session for a sport of your choice. Include at least 1 plyometric exercise. Circuit training: The station order/order of exercises is important to ensure different muscle groups are used to avoid fatigue. The number of stations, time spent at each station, number of circuits, rest period between exercises and number of circuit sessions per week can be varied. Design your own circuit training for a sport of your choice. What are the advantages and disadvantages of circuit training? Working independently carry out 3 fitness tests from different areas of fitness. Analyse the results and make recommendations for a future training programme. Investigate 6 facts about continuous training. How can the training be adapted for beginners and more competitive performers? Think about how hard the body works, what impact it has on the heart, who would use this method and what types of activity you would do. Fartlek Describe how intensity of training can be increased using equipment such as a harness, running with weights or weighted backpack. Interval running Typical work time can vary from training for 30 seconds to five minutes; recovery periods can be complete rest, walking or light jogging. Working in pairs, design a 30 minute interval training session for each other. Name 2 benefits of fitness testing. Describe the Harvard Step test in no more than 30 words. The grip dynamometer tests which fitness? What type of fitness is measured by the sit and reach test? January 2018 The PiXL Club Ltd. All rights reserved. BTEC L2 UNIT!. This resource is strictly for the use of member schools for as long as they remain members of The PiXL Club Ltd.