CHAPTER 13

Training Principles and Methods

What is training? Definition: training is a vehicle by which

the human body is made more efficient

Such as;

Running Jumping Lifting Sports

The F.I.T.T Principles The four basic building blocks of any

exercise plan

F – requency I – ntensityT – ype T – ime

Frequency The number of training sessions within a

week (a set time period)

Factors that may affect the number of sessions:

Age Conditioning Competitive aspirations Commitments

Intensity How hard you work out during your

workout session.

Ways of prescribing intensity levels;

V02max Borg scale of perceived exertion % of Max HR HR reserved

Type Train to your needs.

Training directly related to the skill.

Training without mimicking the skill.

Time How long one should perform a certain

exercise within a training schedule

OTHER PRINCIPLES OF TRAINING

6 Principles

Principle of Overloading

In order for physiological change to occur, the human body must be subjected to greater stresses than the ones to which it is accustomed

The Principle of Progression

In order for overall effects of training to progress, an athlete must be subjected to greater and greater overloads, over time.

The Specificity Principle

Referred to as S.A.I.D (Specific Adaptation to Imposed Demand) Principle

In order for specific outcomes to occur, training exercises must be specific to those outcomes.

The Principle of Individual Differences

Every athlete has a different physical and psychological makeup, which means that every athlete will have different needs when it comes to training .

The Principle of Reversibility

“use it or lose it”

When the muscle or muscle group has undergone a period of training and then has that training removed, the muscle(s) will over time begin to lose the benefits of training.

The Principle of Diminishing Returns

Basked on the fact that a person’s training gains will reflect that person’s prior level of training.

Training Methods Interval Training -

http://www.youtube.com/watch?v=kdYv6Tzkv5A Concurrent Training -

http://www.youtube.com/watch?v=Rk5DkASzxdQ Fartlek Training -

http://www.youtube.com/watch?v=NSyo06sZXOU Plyometrics Training -

http://www.youtube.com/watch?v=g5xEfXbUpuA http://www.youtube.com/watch?v=g16kwi2W4h4

Resistance training - http://www.youtube.com/watch?v=wiTGv9Mwff4

Concurrent Training Training multiple energy systems using

different training methods at the same time.

http://www.youtube.com/watch?v=Rk5DkASzxdQ

Example Push up = 8-12 reps Rest Running on the sport = 1 minute Rest Squats = 8-12 reps Rest Jumping Jacks = 1 minute Rest Bicep Curls =8-12 reps Rest Runner start = 1 minute Rest Dips =8-12 reps

Interval Training Using the body’s energy systems to make

aerobic and anaerobic gain, alternating periods of relatively intense exercise with periods of recovery within the same workout

http://www.youtube.com/watch?v=kdYv6Tzkv5A

Example Running on the spot

1 minute of light jogging

15 seconds of high knees 45 seconds of light jogging

4 intervals

Fartlek Training Playing (alternating) with speed tempo

http://www.youtube.com/watch?v=NSyo06sZXOU

Plyometrics Training The ability to stretch and then shorten

the muscle through exercises

http://www.youtube.com/watch?v=g5xEfXbUpuA

http://www.youtube.com/watch?v=g16kwi2W4h4

http://www.youtube.com/watch?v=VK11KovyaP8&feature=related&safety_mode=true&persist_safety_mode=1&safe=active

Example Depth Jumps

Jump that is performed after the athlete has dropped to the ground off a platform or box. The jump should be both immediate and rapid. As the goal of depth jumps is to improve an athlete’s reactive strength, the less bending of the knees and the less time the feet are in contact with the ground, the more effective it is.

Resistance Training Most common forms of resistance

training is weightlifting.

http://www.youtube.com/watch?v=wiTGv9Mwff4

Example Upper Body (Rest 15-30 seconds)

Pushups = 8-12 reps Bicep curls = 8-12 reps Overhead triceps = 8-12 reps Shoulder press = 8-12 reps Reverse Fly's = 8-12 reps Dumbbell dead lifts = 8-12 reps

EFFECTS FACTORING TRAINING

In groups of 3-4

Provide a detailed description of your topic

Provide an example of the topic that your presenting

Topics Body Temperature regulation

Heat Transfer

Clothing

Atmospheric and Altitude

Air Pollution

Rest, Recovery and Avoiding injury

HOMEWORK

1. Terminology Review 13.2, Page: 133

2. The effect of environment factors on training and performance 13.4, Page 137