BIGGAR HIGH SCHOOL
PHYSICAL EDUCATION DEPARTMENT
ORIENTEERING
PREPARATION OF THE BODY
STUDENT BOOKLET
Use the information contained in this booklet together with the data you gather throughout the course to complete the full Cycle of Analysis at least once.
Name: ______Teacher: ______
PREPARATION OF THE BODY
Key Concepts
· Fitness assessment in relation to personal performance and the demands of activities
· Application of different types of fitness in the development of activity specific performance
· Physical, skill-related and mental aspects of fitness
· Principles and methods of training
· Planning, implementing and monitoring training
CONTENTS
Cycle of Analysis
1 Investigate
1.1 Aspects of Performance required for Orienteering
1.2 Methods of gathering information
1.3 Information found – Initial Data Collection
1.4 Information found – Focussed Data Collection
2 Analyse
2.1 Target Setting/Personal Goals
2.2 Approaches to Training
2.3 Methods of Training
2.4 Training to develop Cardio-Respiratory Endurance
2.5 Methods of Training for Skill-Related and Mental Fitness
2.6 Training Zone
2.7 Principles of Training
2.8 Periodisation
2.9 Training Cycles
3 Develop (Course of Action)
3.1 Developing a Training Programme for Cardio-Respiratory Endurance
4 Review
4.1 Monitoring and Evaluating Performance
Homework Questions
CYCLE OF ANALYSIS
1.1 ASPECTS OF PERFORMANCE REQUIRED FOR ORIENTEERING
Physical Fitness
Aerobic fitness (Cardio-respiratory endurance)
This is being able to sustain a good running speed without becoming tired.
Muscular Endurance
This is the capacity of the muscles to continue working throughout an event.
(In orienteering it is an individual’s aerobic fitness and muscular endurance which are of key importance as these have the greatest influence in determining the maximum running speed that an orienteer can sustain throughout the event.)
Speed
Orienteers require the ability to run fast; downhill or in a sprint.
Muscular Strength
Orienteers need to be able to run strongly uphill or over difficult terrain (soft ground and thick undergrowth).
Anaerobic Power
Orienteers should be able to run hard for short bursts; uphill or over difficult terrain (rough undergrowth and boggy ground).
Flexibility (Suppleness)
This is the orienteers capacity to move fluently when running (also reduces the risk of injury, which is more likely to occur if your muscles are tight and supple).
1.1 ASPECTS OF PERFORMANCE REQUIRED FOR ORIENTEERING
Skill-related Fitness
Agility
Agility is the ability to move the body quickly and precisely. In Orienteering, Agility requires both flexibility and speed. An ability to move relatively quickly through the forest requires a combination of speed and agility which is more important than flat our sprinting speed. A certain amount of flexibility is needed in orienteering to permit a fluent running action (co-ordination).
Balance
Balance is the ability to retain the centre of gravity over your base of support. Balancing requires the control of different groups of muscles. The exact muscle requirements depend upon the nature of the task. Static balance such as a headstand in gymnastics requires you to hold a balance, while dynamic balance requires you to maintain balance under constantly changing conditions. In orienteering you constantly adjust your dynamic balance as you travel over challenging terrain in order to remain in balance.
Co-ordination is the ability to control movements smoothly and fluently.
Reaction time is the time taken between the recognition of a signal and the start of the movement.
Timing is the ability to accurately perform skills at the right time and with the right degree of emphasis.
Movement Anticipation is the ability to predict accurately the next set of movements that you need to make.
1.1 ASPECTS OF PERFORMANCE REQUIRED FOR ORIENTEERING
Mental Fitness
Motivation
Motivation is a valuable quality which gives the orienteer the determination, encouragement and will to succeed and perform to a high standard. It takes account of the individual’s personality, characteristics and the situation they find themselves in e.g. performing in front of a crowd or overcoming stress at a crucial stage in the race. There are two types of motivation:
· Intrinsic motivation
This is the most important type of motivation as it comes from within the performer. Intrinsic motivation is your own ‘internal’ level of desire to succeed to meet the challenge of the task/goal.
· Extrinsic Motivation
This occurs when your involvement in an activity is for reasons apart from simply participation. For example, earning money through competing is an external motivation.
Highly motivated performers:
· Look for challenges
· Want to do well
· Persist for longer in training
· Value feedback from others
· Enjoy performing and being evaluated
· Are not afraid of failure
· Link their performance to internal factors – view success as a result of effort and view failure as a lack of concentration
Mental Rehearsal
This is the running through in your mind what you need to do to perform well before your actual performance. Rehearsal can be used to focus the mind on the performance only and away from things that distract and cause anxiety.
Concentration – Managing your emotions
Managing your emotions is controlling your feelings in demanding situations. For example, if you miss a control in Orienteering or make a mistake by taking a longer route there is pressure on get the time back. Becoming over-anxious might lead you to making more mistakes. Controlling anxiety will help you stay calm and relaxed to perform at important events or during particular stressful training times. If a performer feels under too much pressure they will feel threatened which will result in anxiety.
In order to do this the athlete must make sure they set achievable goals and can lower the level of anxiety through relaxation techniques. Relaxation is a powerful tool in lowering levels of anxiety, and has particular importance prior to performance and for mental rehearsal.
1.2 METHODS OF GATHERING INFORMATION
Internal feedback
· This is how you feel when performing.
· Internal feedback is immediate and continuous which is important as it might be the only information available to the performer during training.
External Subjective feedback (Opinion)
· Teacher/Coach can look at your performance and use their expertise to help to improve your performance.
· This gives an independent view of your performance making feedback more valid
External Objective feedback (Statistics)
· This provides statistics to gauge performance, e.g. performance results and split times (most demanding context).
· Shadower is also used to draw route taken of the course.
Fitness testing
The purpose of fitness testing is to provide relevant and accurate information on your current fitness strengths and weaknesses. Therefore, it is important that any fitness assessment takes into account the nature of the activity, and includes standardised test procedures and regular monitoring of performance.
The advantages of using Standard Fitness Tests
· Provides objective, accurate and reliable information about the performer.
· Tests are widely recognized, and often provide established norms and/or ratings to compare your performance against. .
· Tests enable specific aspects of personal fitness to be investigated.
· It provides you with a base point for comparing subsequent test results from your initial tests.
· Tests can be used to set targets and motivate the performer to improve.
Aspects of fitness are however integrated in a very complex manner. It is therefore advisable to avoid over reliance on one particular test, and to be realistic when interpreting test results. For testing to be relevant it must reflect the whole performance as much as possible. For this to happen fitness tests need to measure a specific aspect of performance that is required for the whole performance. This helps make the test valid (accurate).
Examples of Standardised Tests
· 20m progressive shuttle run (Léger) Test
· 12-minute Cooper Run Test
· Sit and Reach Flexibility Test
· Illinois Agility Test
1.3 INFORMATION FOUND – INITIAL DATA COLLECTION
Initial data collection
· Performance results – Split times, Shadower (3 times)
· 10 point Star Course – Monitoring Heart Rate recording BPM on return to triangle after each control.
Example
Control / Time / Heart Rate / Comment1
2
3
4
5
6
7
8
9
10
TASK
From the information above, draw a graph of your results to show how your hear rate changed throughout the 10 point Star course.
1.4 INFORMATION FOUND – FOCUSSED DATA COLLECTION
Focussed data collection
Standard tests for Cardio- respiratory endurance levels- 12 minute Cooper Walk/Run test
20m Progressive Shuttle Run test
National Norms for Cooper test
Fitness Category / Male Age Under 30 / Female Age Under 30Very Poor / <1600 / <1500
Poor / 1600-1990 / 1500-1790
Fair / 2000-2390 / 1800-2190
Good / 2400-2790 / 2200-2590
Excellent / 2800+ / 2600+
My score: ______metres
National Norms for 20m Progressive Shuttle Run test
My score: ______
2.1 TARGET SETTING/ PERSONAL GOALS
An effective orienteer requires a highly developed range of technical, physical and mental skills to cope with the demands of competition. Developing these skills requires careful planning and this can be achieved by setting short/immediate targets and long-term targets.
· Always set SMART targets
Specific
Measurable
Achievable
Realistic
Time-phased
Targets must be specific to your ability and be easily measurable. It also important that the targets set are achievable and realistic. Targets must also be time-phased. Short-term targets influence long-term targets. Short term targets usually relate to specific areas of development. Try to ensure that achieving short term goals provides satisfaction and that they are linked to daily and weekly action plans. Long terms goals are often classified as Outcome goals. Try to use outcome goals such as improving your performance as these are more personally orientated than goals which are dependant on the result of a race.
Examples
An example of a realistic short term target could be to develop your cardio-respiratory endurance by increasing your training zone from 70% to 75% of your maximum after 2 weeks training.
An example of a realistic long-term target could be to develop your cardio-respiratory endurance to a level that will improve your overall performance and win a certain event.
Benefits of setting targets are:
· It increases motivation and determination i.e. if you reach your first short term target this will motivate you to continue.
· It reinforces the desire to keep working and builds self-confidence.
· It provides valuable feedback which will help identify development needs, training requirements and provide a starting point to monitor progress.
2.2 APPROACHES TO TRAINING
There are two different approaches you can adopt in trying to improve your performance-related fitness:
Training within the activity OR Training outside (away from) the activity
To develop physical fitness you can either train through a conditioning approach (training through the activity) or by completing a fitness training programme outside the activity. There are many ways to train outside the activity. These are called Methods of Training. Continuous Training, Interval Training, Fartlek Training Circuit and Weight Training are all examples of methods of training.
A conditioning approach to improve skill-related fitness needs to take place in skilful performance contexts. For example, of you wish to become fitter and more skilful; at the same time, you need to ensure that you are working in demanding performance contexts.
Benefits of a conditioning approach are:
· Improves fitness levels
· The performer is also able to work on skill related aspects of fitness (Agility, Balance, Co-ordination)
· You are most likely to develop mental aspects of fitness through participation in the activity. For example, the demands of managing and controlling your emotions during a competition can best be met by taking part in full performance.
2.3 METHODS OF TRAINING
Continuous Training
Continuous training is any form of exercise (e.g. running, swimming and cycling) that ensures that the heart rate is operating in your training zone for approximately 20 to 30 minutes at least 3 times per week. The activity must be non-stop and there are no rest periods until the training session is completed. In training for Orienteering, Long Duration runs would last at least 45 minutes. Medium Duration runs would last between 30 and 45 minutes and Short Duration runs could last up to 30 minutes.
Benefits are:
· Develops cardio-respiratory endurance
· Develops aerobic capacity
· Easy to plan
· Progressive overload can be achieved by exercising more often (increasing frequency), by exercising faster (increasing intensity), or by training for longer (duration).
Interval Training
Interval training is any form of exercise that allows a work/rest interval to be easily calculated (work to rest ratio to begin with is roughly 3:1).
Benefits are:
· Enables high intensity work to be undertaken with limited fatigue occurring.
· Develops both aerobic and anaerobic capacity.
· Progressive overload can be achieved by carrying out the programme more often (frequency), by working faster or by decreasing rest intervals (intensity) or by exercising for longer (duration).
Fartlek Training
Fartlek training is continuous running with short sprint bursts followed by a slower recovery and then more continuous paced running. During the run the performer changes the pace according to how he/she feels or according to the terrain.
Benefits are:
· Develops aerobic fitness (e.g. by continuous running) linked to training zone requirements; develops anaerobic fitness (e.g. by short, speed endurance sprints)
· Can be varied to suit your own requirements; can be adapted to terrain (e.g. using short hills for speed endurance sprints during a longer aerobic run)
· Progressive overload achieved by exercising more often (frequency), by exercising faster (intensity) or by exercising for longer (duration).
2.4 TRAINING TO DEVELOP CARDIO-RESPIRATORY ENDURANCE
Sessions would take place following an appropriate warm-up and stretch and then end with a cool down.
Interval Training Sessions
- Tree running next to the pond in 2 groups (male/female).
Each group had a leader who was responsible for setting the pace whilst the rest of the group followed the leader in and out of the trees
4 sets of 3 X 1 minute reps (4 minute recovery between sets)