Preparation of the BodyPreparation of the BodyExam PreparationExam Preparation

►Additional PowerPoint Slides to Additional PowerPoint Slides to develop understanding of Orienteeringdevelop understanding of Orienteering

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Preparation Of The Body For Preparation Of The Body For OrienteeringOrienteering

► Successful Orienteering is a combination of all Successful Orienteering is a combination of all 3 areas of fitness3 areas of fitness. To improve . To improve performance time must be devoted to each although initially the performance time must be devoted to each although initially the Physical AspectsPhysical Aspects are are more important.more important.

► Orienteering is a Orienteering is a runningrunning activity that involves navigation between pre-determined activity that involves navigation between pre-determined points shown on a map.points shown on a map.

► Competitors choose their own route between the controls and may also use a compass Competitors choose their own route between the controls and may also use a compass to assist in their navigation.to assist in their navigation.

► YOU SHOULD KNOWYOU SHOULD KNOW► 1. That Fitness comprises of 1. That Fitness comprises of 33 areasareas and all can contribute to improving your overall and all can contribute to improving your overall

performance. Their individual importance increases as your ability increases.performance. Their individual importance increases as your ability increases.► 2. The importance of testing your fitness before & after a Training Programme.2. The importance of testing your fitness before & after a Training Programme.► 3. Different approaches to training.3. Different approaches to training.► 4. How training is structured differently depending on your sporting season.4. How training is structured differently depending on your sporting season.► 5. The principles & methods of training5. The principles & methods of training► 6. The positive effects that training will have on your whole performance in Orienteering. 6. The positive effects that training will have on your whole performance in Orienteering.

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Physical Fitness In OrienteeringPhysical Fitness In Orienteering► The 4 SsThe 4 Ss – – STAMINASTAMINA – STRENGTH –– STRENGTH – SUPPLENESSSUPPLENESS & & SPEEDSPEED ► STAMINA – Most VitalSTAMINA – Most Vital► ––Cardio-Vascular/ Cardio Respiratory/Aerobic – Heart & Lungs Fitness.Cardio-Vascular/ Cardio Respiratory/Aerobic – Heart & Lungs Fitness.► - Muscular Endurance – repetition of running action. Of paramount importance as Orienteering is an - Muscular Endurance – repetition of running action. Of paramount importance as Orienteering is an

Endurance activity. The leading time for local event courses in your age group is around 20 Endurance activity. The leading time for local event courses in your age group is around 20 minutes.minutes.

► STRENGTHSTRENGTH► - Ability to apply a force. Particularly needed in legs to cope with demands of terrain be it hilly, - Ability to apply a force. Particularly needed in legs to cope with demands of terrain be it hilly,

covered in brashings, crossing marshes. Helps maintain steady pace. covered in brashings, crossing marshes. Helps maintain steady pace.

► SUPPLENESS or FLEXIBILITYSUPPLENESS or FLEXIBILITY► - The range of movement around a joint. In running especially relevant to shoulders, hips & ankles. - The range of movement around a joint. In running especially relevant to shoulders, hips & ankles.

Good flexibility in hips will increase stride length and in ankles will help the orienteer cope better Good flexibility in hips will increase stride length and in ankles will help the orienteer cope better with different terrain. Flexible shoulders will improve running action & map handling.with different terrain. Flexible shoulders will improve running action & map handling.

► SPEED SPEED ► - The ability to move the whole body quickly. Usually refers to a short distance. In Orienteering this - The ability to move the whole body quickly. Usually refers to a short distance. In Orienteering this

can be called SPEED ENDURANCE where the competitor can maintain a steady pace throughout the can be called SPEED ENDURANCE where the competitor can maintain a steady pace throughout the race. Pure speed is not of such importance in this activity.race. Pure speed is not of such importance in this activity.

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Skill-related Fitness In OrienteeringSkill-related Fitness In Orienteering

► Successful Orienteering is a combination of all Successful Orienteering is a combination of all 3 areas of fitness3 areas of fitness. To improve . To improve performance time must be devoted to each although initially the performance time must be devoted to each although initially the Physical AspectsPhysical Aspects are are more important.more important.

► As your ability increases, the other As your ability increases, the other 2 aspects2 aspects – – Skill relatedSkill related & & MentalMental increase in increase in importance.importance.

► CCo-ordination – the ability to combine your running with the folding and thumbing your o-ordination – the ability to combine your running with the folding and thumbing your position on the map. Also the ability to relocate your position from what you see in position on the map. Also the ability to relocate your position from what you see in reality back to map. reality back to map.

► RReaction Time – the time taken to respond to the stimuli that the map gives the eaction Time – the time taken to respond to the stimuli that the map gives the competitor. This can be improved by learning what the standard map symbols mean competitor. This can be improved by learning what the standard map symbols mean which in turn speed up the decision making process and self –confidence.which in turn speed up the decision making process and self –confidence.

► AAgility – the ability to cope with the many obstacles presented by an Orienteering course gility – the ability to cope with the many obstacles presented by an Orienteering course be this the need to stride or jump ditches, cross fences, dodge through low visibility be this the need to stride or jump ditches, cross fences, dodge through low visibility woodland but still maintain one’s running style.woodland but still maintain one’s running style.

► BBalance – is closely linked with agility as good balance allows the competitor to retain alance – is closely linked with agility as good balance allows the competitor to retain his or her centre of gravity within their base irrespective of the terrain or the challenges his or her centre of gravity within their base irrespective of the terrain or the challenges presented by the course and maintain their flow throughout the course.presented by the course and maintain their flow throughout the course.

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Mental Fitness In OrienteeringMental Fitness In Orienteering

► AArousal level. rousal level. ► Being motivated and wanting to do your best and knowing you can do well because Being motivated and wanting to do your best and knowing you can do well because YOUYOU

have trained is important to achieving success.have trained is important to achieving success.

► RRehearsal. ehearsal. ► Also known as Also known as VISUALISATIONVISUALISATION this is when the competitor prepares by picturing their this is when the competitor prepares by picturing their

success during the performance. In Orienteering, this can be achieved by using maps of success during the performance. In Orienteering, this can be achieved by using maps of the training/competition areas and planning how one would approach the course the training/competition areas and planning how one would approach the course although the course may not be identical, there may be similarities in the limitations although the course may not be identical, there may be similarities in the limitations placed on the planning.placed on the planning.

► MManaging of Emotionsanaging of Emotions► How do How do YOUYOU cope when in an important competition say an assessment event? cope when in an important competition say an assessment event? ► In your Higher Course In your Higher Course YOUYOU will want to do your best; will want to do your best; ► YOUYOU will want to beat your Peers ? will want to beat your Peers ?► In this situation, In this situation, YOUYOU have to have self-belief in the talents and Fitness that have to have self-belief in the talents and Fitness that YOUYOU have have

developed. developed. ► YOUYOU know know YOUYOU have the ability ! have the ability !► YOUYOU know know YOUYOU know the area well ! know the area well !

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Why Test Before & After a Training Why Test Before & After a Training Programme ?Programme ?

► Common sense tells Common sense tells YOUYOU that that YOUYOU need to know need to know YOURYOUR current level of current level of FITNESSFITNESS so so that that YOUYOU can monitor if can monitor if YOURYOUR Training Programme has been successful or not. Training Programme has been successful or not.

► YOUYOU have to create a Training Programme that is based on have to create a Training Programme that is based on YOUR INDIVIDUAL NEEDSYOUR INDIVIDUAL NEEDS in terms of in terms of Age, Gender & AbilityAge, Gender & Ability..

► Results will help Results will help YOUYOU set a set a BenchmarkBenchmark for future comparisons with tests after training. for future comparisons with tests after training.► Allows Allows YOUYOU to set more to set more REALISTIC TARGETSREALISTIC TARGETS..► Results can also help Results can also help YOUYOU prioritise prioritise YOURYOUR immediate needs by identifying strengths & immediate needs by identifying strengths &

weaknesses.weaknesses.

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Testing Physical Fitness For OrienteeringTesting Physical Fitness For Orienteering► Being an Being an ENDURANCE activity a Standard Fitness Test that measures activity a Standard Fitness Test that measures Cardio-Respiratory Cardio-Respiratory

Endurance Endurance is needed.is needed.► The nearest Standard Fitness Test that replicates the Physical demands of Orienteering is the The nearest Standard Fitness Test that replicates the Physical demands of Orienteering is the 12 12

minuteminute Cooper TestCooper Test..► Outside – Hockey pitch – 200m per lap – cones at 20m intervals.Outside – Hockey pitch – 200m per lap – cones at 20m intervals.► Work with partner – clipboard, recording sheet, stopwatch, pencil.Work with partner – clipboard, recording sheet, stopwatch, pencil.► Overall score calculated and compared to Overall score calculated and compared to Standard NormsStandard Norms taken from googling “Cooper Test” on taken from googling “Cooper Test” on

web are shown below.web are shown below.► How far did you run in Initial Test ? Re-test ? See Norms below. Know How far did you run in Initial Test ? Re-test ? See Norms below. Know YourYour Rating !!! Rating !!!

RATING>RATING>>>>>>>

PoorPoor Below Below AverageAverage

AverageAverage Above Above AverageAverage

ExcellentExcellent

Male Male

15 / 16yrs15 / 16yrs<2200m<2200m 2200-2200-

2299m2299m2300-2300-2499m2499m

2500-2500-2800m2800m

2800m+2800m+

MaleMale

17 / 20 yrs17 / 20 yrs<2300m<2300m 2300-2300-

2499m2499m2500-2500-2699m2699m

2700-2700-3000m3000m

3000m+3000m+

FemaleFemale

15 / 16 yrs15 / 16 yrs<1600m<1600m 1600-1600-

1699m1699m1700-1700-1999m1999m

2000-2000-2100m2100m

2100m+2100m+

FemaleFemale

17 / 20 yrs17 / 20 yrs<1700m<1700m 1700-1700-

1799m1799m1800-1800-2099m2099m

2100-2100-2300m2300m

2300m+2300m+

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Testing Skill-related Fitness in Testing Skill-related Fitness in OrienteeringOrienteering

► Perhaps the easiest way to “test” the skill-related aspects is to be Perhaps the easiest way to “test” the skill-related aspects is to be shadowedshadowed when you when you are on an Orienteering Course.are on an Orienteering Course.

► This means that a person – coach or teacher – follows This means that a person – coach or teacher – follows YOUYOU as as YOUYOU run and assesses run and assesses how how YOUYOU perform the tasks involved i.e. perform the tasks involved i.e. CCo-ordination, o-ordination, RReaction Time, eaction Time, AAgility & gility & BBalance.alance.

► The assessor has to be within distance of The assessor has to be within distance of YOUYOU to make valid judgements and should to make valid judgements and should NOTNOT distract distract YOUYOU during the test. during the test.

► With the arrival of electronic timing in Orienteering it is now also possible to time With the arrival of electronic timing in Orienteering it is now also possible to time competitors over particular legs (bit between Controls) where the demands of competitors over particular legs (bit between Controls) where the demands of AAgility & gility & BBalance are paramount.alance are paramount.

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Testing Mental Fitness in OrienteeringTesting Mental Fitness in Orienteering

► Can be assessed by Can be assessed by YOUYOU completing post event reports (Internal feedback). completing post event reports (Internal feedback).► Experienced Coaches & Teachers can also obtain invaluable information by conducting Experienced Coaches & Teachers can also obtain invaluable information by conducting

1 to 1 interviews with 1 to 1 interviews with YOU YOU immediately after a course is completed.immediately after a course is completed.

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Developing a Training Programme For Improving Developing a Training Programme For Improving Overall Orienteering PerformanceOverall Orienteering Performance

► YOUYOU have a starting point i.e. your current level of Physical Fitness. have a starting point i.e. your current level of Physical Fitness.► YOU YOU need so set out need so set out YOURYOUR ShortShort & & LongLong term goals term goals.► Goals need to be realistic but attainable► Mr Young’s Training goals 2010

To be within 10% of the leader in BOF Rankings M50S Class To be within 5% of the leader in SOA Rankings M50S ClassTo finish within 10% of winner @ Jan Kjellstrom Memorial Event, Easter 2010.To finish in Top 10 at Tay 2009 International Festival, August 2010.To run 5k in less than 20 minutes & 10k in less than 41 minutes.To follow my training programme.

► YOU need to research the demands – Physical, Skill-related & Mental - of the Sport of need to research the demands – Physical, Skill-related & Mental - of the Sport of OrienteeringOrienteering and plan to improve all three in YOUR training programme.

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Phases of TrainingPhases of Training

► PRE SEASON (PREPARATION) PHASEPRE SEASON (PREPARATION) PHASE► This includes general training to raise YOUR AEROBIC capacity, that is to increase the efficiency of the This includes general training to raise YOUR AEROBIC capacity, that is to increase the efficiency of the

Oxygen transport system. The body is then able to handle the stresses of hard quality training sessions Oxygen transport system. The body is then able to handle the stresses of hard quality training sessions designed to increase speed & strength for Orienteering. More specific training follows… thisdesigned to increase speed & strength for Orienteering. More specific training follows… this is the most important period as it prepares you specifically for Orienteering Races. It will include some Orienteering events which can be used to practise techniques & racing strategies in preparation for the main competitions which follow. A period of 4 > 6 weeks should now be identified on your plan.

► The The COMPETITIONCOMPETITION PHASE PHASE should NOTNOT extend beyond 10 weeks as it is difficult to maintain physical & psychological form for this length of time.

► The week before an important race should be an Easy Week as should times with other commitments e.g. examinations, travelling, holidays.

► As YOUYOU progress through each Phase there should be clear progression & overload with a build up of Training.

► The CLOSE SEASON PHASE (Transition) The CLOSE SEASON PHASE (Transition) is a period of active rest which follows the is a period of active rest which follows the competition phase.competition phase.

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Principles of Training Principles of Training SPORTARSPORTAR

► A successful training programme must incorporate the principles outlined below.

► SSpecificitypecificity – Orienteering is a running activity so the majority of YOURYOUR training should involve running. The skill-related & mental areas need to be included as well. YOURYOUR programme must also be specific to YOURYOUR personal requirements i.e. your weakness.

► PProgressive rogressive OOveroloadveroload – To improve the physical fitness of the body YOUYOU have to push YOURSELF a wee bit further as YOURYOUR training progresses. Increased quantity per

week or increased quality. Achieved by changing: FrequencyFrequency – How often YOUYOU train per week; MinimumMinimum advised is 3 times3 times on alternatealternate days.

IntensityIntensity – How hard YOUYOU train. Monitored by pulse rate / personal training zone.

TimeTime – How long YOUYOU train for in terms of minutes.

► RReversibilityeversibility – if YOUYOU don’t maintain the programme it is possible that improvements may be lost.

► Target Setting► AAdaptabilitydaptability – – Adapting to the load after training for a period of time (2 weeks)Adapting to the load after training for a period of time (2 weeks)

► RRest and Recovery est and Recovery – Including rest periods to allow the body time to recover– Including rest periods to allow the body time to recover

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Methods of TrainingMethods of Training► The methods are listed in order of relevance to the development of The methods are listed in order of relevance to the development of

ones Cardio-Respiratory Endurance for Orienteering.ones Cardio-Respiratory Endurance for Orienteering.► 1. CONTINUOUS – ► YOUYOU have to be able to run continually for at least 20 minutes across a variety of terrain. To

achieve this YOUYOU must train in excess of this time.

► 2. FARTLEK –► This Swedish word means Speed Play and is similar to Method 1 above but involves a

variety of pace and terrain including up & down hills, across slopes, on paths, slalom runs. This immediately incorporates skill-related training for agility & balance.

► 3. INTERVAL TRAINING-► Once YOUYOU have a solid background in quantity of training YOUYOU can add variety & quality by using this

method. Best results are obtained when working with others of similar ability. Running should still be the main feature with long distances and gradually reduced rest periods.

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The Effects of Physical Training on The BodyThe Effects of Physical Training on The Body

► YourYour training is designed to improve training is designed to improve YOURYOUR Physical, Skill-related & Mental FitnessPhysical, Skill-related & Mental Fitness..► The improvements in our The improvements in our Physical FitnessPhysical Fitness is measured by using a is measured by using a Test/Retest methodTest/Retest method..► Internally our Internally our body systems changebody systems change as the as the demandsdemands of our training of our training increasesincreases..► Our Our main aimmain aim is to improve our Cardio-Vascular Fitness so we can run for a longer period of time. is to improve our Cardio-Vascular Fitness so we can run for a longer period of time.► Training helps increase the size of the heart – the heart is a muscle – and this then allows the heart to Training helps increase the size of the heart – the heart is a muscle – and this then allows the heart to

pump blood more efficiently around the body to the working muscles.pump blood more efficiently around the body to the working muscles.► Training also increase the capacity of our lungs to inhale & exhale which in effect means that with each Training also increase the capacity of our lungs to inhale & exhale which in effect means that with each

breath more oxygen can be passed around the body.breath more oxygen can be passed around the body.► The tone of the main muscle groups will also improve.The tone of the main muscle groups will also improve.► If If YOUYOU train regularly, train regularly, YOUYOU will be happier, have a bigger appetite, sleep better and perform better will be happier, have a bigger appetite, sleep better and perform better

because because YOUYOU are able to achieve more with less effort. are able to achieve more with less effort.

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Monitoring YourTrainingMonitoring YourTraining

► Keep a Training DiaryKeep a Training Diary► Record how you feelRecord how you feel► Monitor your pulse rate before, during & after exercise.Monitor your pulse rate before, during & after exercise.► Results from Events – do Post Event Reports.Results from Events – do Post Event Reports.► Don’t be afraid to change it be it too hard or too easy.Don’t be afraid to change it be it too hard or too easy.► If If YOUYOU are ill DO NOT TRAIN. are ill DO NOT TRAIN.

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Training Effect on Overall PerformanceTraining Effect on Overall Performance

► Self-Confidence is enhanced as you know Self-Confidence is enhanced as you know YOU YOU are fitter than are fitter than YOUYOU were. were.► As the body is able to transport Oxygen more efficiently the muscles do As the body is able to transport Oxygen more efficiently the muscles do NOTNOT require as require as

much oxygen to work as before.much oxygen to work as before.► Therefore the brain is better supplied and Therefore the brain is better supplied and YOUYOU make more rational decisions more often make more rational decisions more often

than not.than not.► Decision making is faster and Route Choices are better.Decision making is faster and Route Choices are better.► YOUYOU have the endurance to last the whole course have the endurance to last the whole course► YOUYOU continue to do the basic skills well – thumbing & folding map. continue to do the basic skills well – thumbing & folding map.► Keeping the map setKeeping the map set► Knowing exactly what Knowing exactly what YOUYOU are doing as are doing as YOUYOU are in control. are in control.► YOUYOU no longer suffer from the “Head Less Chicken “ syndrome where no longer suffer from the “Head Less Chicken “ syndrome where YOUYOU followed followed

others but TRUST your own abilities.others but TRUST your own abilities.► Results are betterResults are better► Recovery is quickerRecovery is quicker► Motivation & enthusiasm is vibrant – can’t wait for the next event.Motivation & enthusiasm is vibrant – can’t wait for the next event.