A* EAPI DEVELOPMENT PLAN FOR OCR A-
LEVEL PE (aerobic capacity)
NOTES:
- This EAPI development plan is a 10-week mesocycle to
improve aerobic capacity and is therefore appropriate for
any events in which aerobic capacity is a key factor, in
particular middle-to-long distance athletics events. This
plan was written with the 800m in mind, but these points
can easily be used for other track events.
- When analysing the provided video in the event of your
choice, you should be looking for an athlete that starts
near the front but slows down and finishes further back-
there will be at least one person in any race that cannot
hold on to their position, making this plan easily appliable
and the ONLY plan you will need to learn.
- This plan ties in theory to a Level 5 standard consistently
from both physiology and psychology. As socio-cultural
content is both less relevant or easily appliable, it should
be noted that the easiest way to tie in socio-cultural
content is at the start of your response when you
comment on the level of the athlete- you should mention
how they would have had access to facilities and
equipment that others may not have which allow them to
train and perform regularly. (HINT- if there is a blue track
in the video you are watching, then the athlete is of a
national/elite level.)
PLAN:
Aerobic capacity- observed as a weakness as the performer’s pace
slowed, splits for laps became slower (still might have had a good final
lap) which suggests unable to efficiently intake, transport and utilise
oxygen for aerobic energy production in the aerobic system so has to
relay on glycolytic system for energy production which results in fatiguing
byproducts like lactic acid, slowing the pace of the performer.
By improving aerobic capacity, the performer will be able to work within
their aerobic zone for longer which would have a positive impact on
, performance as it means they can keep to their splits utilising the aerobic
energy system so are not producing fatiguing byproducts. This will mean
come the final lap they can kick on more effectively than they would be
able to if they were already tired.
Aerobic capacity development plan:
10-week mesocycle broken down into 5 microcycles of 2 weeks, starting in
winter during the preparatory phase. Will use facilities such as a track- if
icy, can use an indoor track. This is a result of modern technology in sport,
now a number of not only outdoor but indoor facilities that can be used-
for example 3 indoor tracks in London- which allows for the participation in
sport even in adverse weather conditions, safer which reduces injury risk.
By setting this as a 10-week period, the mesocycle is time-phased. This is
beneficial as having a limited amount of time will aid the attentional focus
of the performer, as they know they cannot procrastinate with training.
First microcycle aim is technique and ensuring base level of capacity
(test)- preparatory phase 1. 2 to 4 aim is building this aerobic capacity
(test again)- preparatory phase 2. 5 is to prepare for competition-
competitive phase. By setting these short-term goals, end goal becomes
more manageable for the performer which will help reinforce positive
feelings during the preparatory phase and help control stress/anxiety
levels come the competitive phase.
Training types that will be used and why:
- Continuous- involves steady-state submaximal work for a prolonged
periods (20-80 mins) at 60-80% HR max. Ensures specificity as
stresses the aerobic energy system and SO muscle fibres, which are
particularly crucial to the 1500m as performer must pace
themselves, working in the aerobic system. Physiological benefit of
using is SO muscle fibre hypertrophy, up to 22%, which will increase
the potential for aerobic energy production and decrease energy
costs so delays fatigue, important for 1500m as do not want to be
fatigued by the time you need to kick.
- Fartlek- involves continuous steady state training interspersed with
varied higher intensity work periods and slower recovery periods.
Ensures specificity as targets both the aerobic and the
glycolytic/ATP-PC energy systems, crucial for the 1500m as have to
switch from aerobic system to glycolytic/ATP-PC system when
kicking. Physiological benefit of using is that FOG fibres will become
more aerobic, increasing aerobic energy production so increases
LEVEL PE (aerobic capacity)
NOTES:
- This EAPI development plan is a 10-week mesocycle to
improve aerobic capacity and is therefore appropriate for
any events in which aerobic capacity is a key factor, in
particular middle-to-long distance athletics events. This
plan was written with the 800m in mind, but these points
can easily be used for other track events.
- When analysing the provided video in the event of your
choice, you should be looking for an athlete that starts
near the front but slows down and finishes further back-
there will be at least one person in any race that cannot
hold on to their position, making this plan easily appliable
and the ONLY plan you will need to learn.
- This plan ties in theory to a Level 5 standard consistently
from both physiology and psychology. As socio-cultural
content is both less relevant or easily appliable, it should
be noted that the easiest way to tie in socio-cultural
content is at the start of your response when you
comment on the level of the athlete- you should mention
how they would have had access to facilities and
equipment that others may not have which allow them to
train and perform regularly. (HINT- if there is a blue track
in the video you are watching, then the athlete is of a
national/elite level.)
PLAN:
Aerobic capacity- observed as a weakness as the performer’s pace
slowed, splits for laps became slower (still might have had a good final
lap) which suggests unable to efficiently intake, transport and utilise
oxygen for aerobic energy production in the aerobic system so has to
relay on glycolytic system for energy production which results in fatiguing
byproducts like lactic acid, slowing the pace of the performer.
By improving aerobic capacity, the performer will be able to work within
their aerobic zone for longer which would have a positive impact on
, performance as it means they can keep to their splits utilising the aerobic
energy system so are not producing fatiguing byproducts. This will mean
come the final lap they can kick on more effectively than they would be
able to if they were already tired.
Aerobic capacity development plan:
10-week mesocycle broken down into 5 microcycles of 2 weeks, starting in
winter during the preparatory phase. Will use facilities such as a track- if
icy, can use an indoor track. This is a result of modern technology in sport,
now a number of not only outdoor but indoor facilities that can be used-
for example 3 indoor tracks in London- which allows for the participation in
sport even in adverse weather conditions, safer which reduces injury risk.
By setting this as a 10-week period, the mesocycle is time-phased. This is
beneficial as having a limited amount of time will aid the attentional focus
of the performer, as they know they cannot procrastinate with training.
First microcycle aim is technique and ensuring base level of capacity
(test)- preparatory phase 1. 2 to 4 aim is building this aerobic capacity
(test again)- preparatory phase 2. 5 is to prepare for competition-
competitive phase. By setting these short-term goals, end goal becomes
more manageable for the performer which will help reinforce positive
feelings during the preparatory phase and help control stress/anxiety
levels come the competitive phase.
Training types that will be used and why:
- Continuous- involves steady-state submaximal work for a prolonged
periods (20-80 mins) at 60-80% HR max. Ensures specificity as
stresses the aerobic energy system and SO muscle fibres, which are
particularly crucial to the 1500m as performer must pace
themselves, working in the aerobic system. Physiological benefit of
using is SO muscle fibre hypertrophy, up to 22%, which will increase
the potential for aerobic energy production and decrease energy
costs so delays fatigue, important for 1500m as do not want to be
fatigued by the time you need to kick.
- Fartlek- involves continuous steady state training interspersed with
varied higher intensity work periods and slower recovery periods.
Ensures specificity as targets both the aerobic and the
glycolytic/ATP-PC energy systems, crucial for the 1500m as have to
switch from aerobic system to glycolytic/ATP-PC system when
kicking. Physiological benefit of using is that FOG fibres will become
more aerobic, increasing aerobic energy production so increases
