fitness training principles & methods. training principles understanding and applying training...

Fitness training Fitness training principles & methodsprinciples & methods

Training PrinciplesTraining Principles

Understanding and applying training Understanding and applying training principles are critical for gaining benefit principles are critical for gaining benefit from training.from training.

There are specific guidelines that need to There are specific guidelines that need to be applied to ensure maximum benefit.be applied to ensure maximum benefit.

If they are not followed, the likelihood of If they are not followed, the likelihood of achieving the desired outcomes is achieving the desired outcomes is diminished.diminished.


The main training principles include:The main training principles include:- DurationDuration- FrequencyFrequency- IntensityIntensity- Progressive overload Progressive overload - SpecificitySpecificity The principles of training are interdependent and The principles of training are interdependent and

need to be applied together to ensure a need to be applied together to ensure a successful program.successful program.

Training PrinciplesTraining Principles The following also need to be The following also need to be

considered:considered:

- IndividualityIndividuality

- Diminishing returnsDiminishing returns

- De-training & re-trainingDe-training & re-training

- MaintenanceMaintenance

- VarietyVariety

- PeriodisationPeriodisation


**A correctly constructed program leads to A correctly constructed program leads to improved fitness as well as ensuring improved fitness as well as ensuring athlete enjoys their training and is athlete enjoys their training and is motivated to continuemotivated to continue


DURATIONDURATIONThe length of time of a training session or length The length of time of a training session or length

of the training program.of the training program. The minimum duration for The minimum duration for aerobic improvementaerobic improvement

is 6 weeks (more likely to be 12)is 6 weeks (more likely to be 12) AnaerobicAnaerobic (including strength & power) (including strength & power)

improvement takes 6-8 weeksimprovement takes 6-8 weeks FlexibilityFlexibility improvement made after a few improvement made after a few

sessions.sessions.


FREQUENCYFREQUENCYNumber of sessions needed per week to ensure Number of sessions needed per week to ensure

improvement in desired energy systems and improvement in desired energy systems and fitness components.fitness components.

(nature of activity & fitness levels of participants need to be (nature of activity & fitness levels of participants need to be considered)considered)

A balance between frequency & recovery needs to be found.A balance between frequency & recovery needs to be found. Minimum frequency for aerobic improvement is 3 times/week (up Minimum frequency for aerobic improvement is 3 times/week (up

to 5 e.g. Steve)to 5 e.g. Steve) Minimum frequency for Minimum frequency for anaerobic improvement (including strength anaerobic improvement (including strength

& power)& power) is 3 times/week – 1 time for beginners. is 3 times/week – 1 time for beginners. Muscle recovery is an important factor (alternate days)Muscle recovery is an important factor (alternate days)


INTENSITYINTENSITYExertion level at which activity is to be performedExertion level at which activity is to be performed Measured as %MHRMeasured as %MHR ATP-PC – 95-100% MHR ATP-PC – 95-100% MHR Anaerobic glycolysis – 85-95% MHR (75% Anaerobic glycolysis – 85-95% MHR (75%

VO2max)VO2max) Aerobic glycolysis – 70-85% MHR (55% Aerobic glycolysis – 70-85% MHR (55%

VO2max)VO2max) Working at correct intensity levels is critical to Working at correct intensity levels is critical to

achieving the aims of the program.achieving the aims of the program.


PROGRESSIVE OVERLOADPROGRESSIVE OVERLOAD

The human body responds to stress, The human body responds to stress, therefore adapts and becomes therefore adapts and becomes comfortable with new workloads. comfortable with new workloads. Progressive overload is required to cause Progressive overload is required to cause change (improvement)change (improvement)


PROGRESSIVE OVERLOAD PROGRESSIVE OVERLOAD relies on four relies on four factors:factors:

1.1. Initial workload is appropriate to fitness levels Initial workload is appropriate to fitness levels of subjectof subject

2.2. The amount of overload is sufficient to cause The amount of overload is sufficient to cause adaptation without undue stress on subjectadaptation without undue stress on subject

3.3. Overload maintains original aims of program Overload maintains original aims of program (discuss)(discuss)

4.4. Only one or two variable is manipulated at a Only one or two variable is manipulated at a timetime

Training PrinciplesTraining Principles3 sets, 6 x 50m, 95%MHR (8secs), 1min rec3 sets, 6 x 50m, 95%MHR (8secs), 1min recVariables to apply to progressive overload:Variables to apply to progressive overload: Distance of workDistance of work Time of workTime of work Time of recoveryTime of recovery Number of repetitionsNumber of repetitions Number of setsNumber of sets Number of sessions per weekNumber of sessions per week Amount of resistanceAmount of resistance Range of motionRange of motion

Training PrinciplesTraining Principles ↑ ↑ Distance of workDistance of work ↑ ↓ ↑ ↓ Time of workTime of work ↓ ↓ Time of recoveryTime of recovery ↑ ↑ Number of repetitionsNumber of repetitions ↑ ↑ Number of setsNumber of sets ↑ ↑ Number of sessions per weekNumber of sessions per week ↑ ↑ Amount of resistanceAmount of resistance ↑ ↑ Range of motionRange of motion

Look at activity 1, data analysis Pg 216Look at activity 1, data analysis Pg 216


SPECIFICITYSPECIFICITY

Process of replicating characteristics of PAProcess of replicating characteristics of PA

4 categories of specificity to consider4 categories of specificity to consider::

1.1. Muscle groupsMuscle groups

2.2. Skills performedSkills performed

3.3. Fitness componentsFitness components

4.4. Predominant energy systemPredominant energy system


Training for a tennis player would be Training for a tennis player would be considerably different than training for a considerably different than training for a marathon runnermarathon runner

Tennis requires; agility, short sprints, skills Tennis requires; agility, short sprints, skills work & weight training. Marathon runner – long work & weight training. Marathon runner – long duration, continuous trainingduration, continuous training

If an athlete needed to focus on upper body If an athlete needed to focus on upper body strength, anaerobic power and ATP-PC energy strength, anaerobic power and ATP-PC energy system, it would be counter productive to system, it would be counter productive to choose continuous training.choose continuous training.


Application of specificity should begin Application of specificity should begin once the game analysis has been once the game analysis has been completedcompleted

Analysis of netball (goal defense)Analysis of netball (goal defense)

Main fitness componentsMain fitness components Leg power (rebounds, intercepts)Leg power (rebounds, intercepts) Muscular endurance of armsMuscular endurance of arms


Application of specificity will lead you toApplication of specificity will lead you to Test the fitness components (which tests Test the fitness components (which tests

would you conduct?)would you conduct?) Devise a circuit training program working Devise a circuit training program working

on LME (upper body/arms) & muscular on LME (upper body/arms) & muscular power (legs)power (legs)

What exercises would you include?What exercises would you include?


TIMETIME

Length of the training session (particularly Length of the training session (particularly important for aerobic training – minimum important for aerobic training – minimum session of 20 min @ 70-85%MHR for session of 20 min @ 70-85%MHR for improvement)improvement)


DIMINISHING RETURNSDIMINISHING RETURNS

As fitness levels increase the rate of As fitness levels increase the rate of improvement lessens creating diminishing improvement lessens creating diminishing returnsreturns

(unfit person exhibits large improvements, (unfit person exhibits large improvements, already fit will make small progressive gains. already fit will make small progressive gains. Important to take care when applying overload Important to take care when applying overload – increased risk of injury)– increased risk of injury)


DETRAINING / RETRAININGDETRAINING / RETRAINING

DetrainingDetraining (AKA reversibility) refers to loss (AKA reversibility) refers to loss of fitness when training is ceased. of fitness when training is ceased. Aerobic gains are lost quickly (4-8wks), Aerobic gains are lost quickly (4-8wks), anaerobic degeneration tends to be anaerobic degeneration tends to be slower.slower.

RetrainingRetraining refers to the recommencement refers to the recommencement of trainingof training

Detraining cont.Detraining cont. Vo2 max may decrease 6-7% in 1 weekVo2 max may decrease 6-7% in 1 week Maximal and submaximal HR incresae Maximal and submaximal HR incresae

with training, rise again as a result of with training, rise again as a result of detraining.detraining.

24% decrease in the activity of 24% decrease in the activity of mitochondrial enzymes after 2 weeksmitochondrial enzymes after 2 weeks

Blood volume reduces significantly within Blood volume reduces significantly within 4 weeks.4 weeks.


MAINTENANCEMAINTENANCE

Once fit, fitness levels can be maintained Once fit, fitness levels can be maintained by decreasing frequency (3 – 2 by decreasing frequency (3 – 2 sessions), intensity must remain the sessions), intensity must remain the same. same.

(There are limitations – 1 session per week (There are limitations – 1 session per week would result in gradual decline rather would result in gradual decline rather than maintenance).than maintenance).


VARIETYVARIETY

Providing different activities, formats or Providing different activities, formats or drills (while still addressing aims of drills (while still addressing aims of program. Stimulates and challenges program. Stimulates and challenges participants. E.g. plyometrics to participants. E.g. plyometrics to volleyball, continuous training could volleyball, continuous training could include running, swimming, cycling)include running, swimming, cycling)


PERIODISATIONPERIODISATION Smaller blocks of training (3-6wks) Smaller blocks of training (3-6wks)

separated by short, lighter training cycles separated by short, lighter training cycles (1 wk). (allows recovery before (1 wk). (allows recovery before undertaking new overloaded training undertaking new overloaded training program. Allows athletes to peak in time program. Allows athletes to peak in time for competitions).for competitions).

Purpose of trainingPurpose of training

Improve physiological capacity to meet Improve physiological capacity to meet demands of sport or activity and bring demands of sport or activity and bring about best possible performance.about best possible performance.

An appropriate training method with a An appropriate training method with a suitable amount of training, according to suitable amount of training, according to the training principles, will result in the training principles, will result in improved performance and reduce risk of improved performance and reduce risk of injury.injury.

Designing a training sessionDesigning a training session

Each training session should include: a Each training session should include: a warm-up (aerobic activity), flexibility warm-up (aerobic activity), flexibility exercises, skill development, strength & exercises, skill development, strength & conditioning and a cool down.conditioning and a cool down.

Warm-up (continuous activity)Warm-up (continuous activity)

Gradual increase in activity to activate Gradual increase in activity to activate required energy systems, major joints and required energy systems, major joints and muscles.muscles.

Stimulation of CNS prepares body both Stimulation of CNS prepares body both physiologically & psychologically.physiologically & psychologically.

Increases blood flow to working muscles, Increases blood flow to working muscles, muscle temp. and sweating, o2 delivery, muscle temp. and sweating, o2 delivery, enzyme activity, HR & respiratory freq..enzyme activity, HR & respiratory freq..

Aerobic activity that moves gradually from Aerobic activity that moves gradually from low – moderate intensity.low – moderate intensity.

StretchingStretching

Battery of stretches (main muscle Battery of stretches (main muscle groups).groups).

Increase ROM around joints and reduce Increase ROM around joints and reduce risk of muscle damage.risk of muscle damage.

Should be dynamic in nature, activity Should be dynamic in nature, activity related movements (gentle without related movements (gentle without vigorous bouncing).vigorous bouncing).

Skill developmentSkill development

Should take place whilst athlete is alert Should take place whilst athlete is alert and able to focus (before fatigued).and able to focus (before fatigued).

Before main conditioning session (may Before main conditioning session (may be included after if coach wishes athletes be included after if coach wishes athletes to perform whilst fatigued).to perform whilst fatigued).

Skills, game plans, tactics and strategies.Skills, game plans, tactics and strategies.

Main conditioning sessionMain conditioning session Main objective – to achieve fitness goals Main objective – to achieve fitness goals

(identified from fitness testing), development (identified from fitness testing), development and maintenance of fitness components.and maintenance of fitness components.

Sprint & speedSprint & speed Strength & powerStrength & power Aerobic activities & development of LMEAerobic activities & development of LME Training drills that achieve both skill and Training drills that achieve both skill and

fitness development (without compromising fitness development (without compromising either one).either one).

Recovery / cool downRecovery / cool down

Progressive reduction of intensity & static Progressive reduction of intensity & static stretching (HR below 70% MHR)stretching (HR below 70% MHR)

Oxygen levels above resting rates Oxygen levels above resting rates (oxidise lactic acid, replenish energy (oxidise lactic acid, replenish energy systems and fuel storessystems and fuel stores

Gradually brings athlete back to resting Gradually brings athlete back to resting levelslevels

Prevents venous poolingPrevents venous pooling

Training yearTraining year 3 main periods (macrocylces), different 3 main periods (macrocylces), different

objectives for each period.objectives for each period.

Pre-season macrocyclePre-season macrocycle Provide suitable foundation for competition Provide suitable foundation for competition

seasonseason Initial prep phase – general in nature, high Initial prep phase – general in nature, high

volume of medium intensity endurancevolume of medium intensity endurance Fitness testing should be conducted to give Fitness testing should be conducted to give

athlete a benchmark (measure improvements)athlete a benchmark (measure improvements) Improve necessary energy systemsImprove necessary energy systems Gradual shift where quantity decreases and Gradual shift where quantity decreases and

quality (intensity) increasesquality (intensity) increases

Training year (Cont.)Training year (Cont.)

Competition (in season) macrocycleCompetition (in season) macrocycle Optimal fitness levels should have been Optimal fitness levels should have been

achievedachieved Precision in skill performance should be Precision in skill performance should be

evidentevident Intensity of activity & drills should Intensity of activity & drills should

approximate same intensity as the approximate same intensity as the competition.competition.

Training year (Cont.)Training year (Cont.)

Post season/off season macrocyclePost season/off season macrocycle Reduction in level of activity allows Reduction in level of activity allows

regeneration (physiological & regeneration (physiological & psychological).psychological).

Must avoid detrainingMust avoid detraining Maintenance of fitness level and playing Maintenance of fitness level and playing

weight is required.weight is required. Variety of activitiesVariety of activities

TRAINING METHODSTRAINING METHODS

Training methods are different types of Training methods are different types of training undertaken to achieve desired training undertaken to achieve desired improvements in fitness. Most methods improvements in fitness. Most methods relate to specificity and are suited to relate to specificity and are suited to improving particular energy systems and improving particular energy systems and components of fitness.components of fitness.

Training methodsTraining methodsMethods include;Methods include; Interval training Swiss ballInterval training Swiss ball Continuous Motor-skill developmentContinuous Motor-skill development FartlekFartlek CircuitCircuit PlyometricPlyometric FlexibilityFlexibility Weight /ResistanceWeight /Resistance SpeedSpeed PilatesPilates

Interval trainingInterval training Periods of work followed by periods of restPeriods of work followed by periods of rest Time & length of rest is determined through game Time & length of rest is determined through game

analysis and determines which energy system & analysis and determines which energy system & fitness component are predominantly trainedfitness component are predominantly trained

Improves cardio-respiratory endurance, anaerobic Improves cardio-respiratory endurance, anaerobic power/speed, muscular power, LMEpower/speed, muscular power, LME

Short, intermediate & long interval training can be Short, intermediate & long interval training can be employed depending on energy needs of sportemployed depending on energy needs of sport

Can be tailored to train specific energy systemCan be tailored to train specific energy system Requires specific planning Requires specific planning (variables must be (variables must be

considered for initial exercise bout & application of considered for initial exercise bout & application of progressive overload). Table 10.4, pg 240progressive overload). Table 10.4, pg 240

Interval trainingInterval training

AdvantagesAdvantages Adds variety to sessionAdds variety to session Reflects demands of game situation Reflects demands of game situation

(work:rest ratio)(work:rest ratio) Minimal equipment neededMinimal equipment needed Relief periods enables more work at Relief periods enables more work at

greater intensity (better quality program)greater intensity (better quality program) Any energy system can be trainedAny energy system can be trained 1:5 (ATP-PC)1:5 (ATP-PC),,1:3 lactic acid system1:3 lactic acid system,,1:1 1:1

aerobic systemaerobic system

Continuous (LSD)Continuous (LSD) Continuous activity greater than 20mins Continuous activity greater than 20mins (at required (at required

intensity, sub maximal 70-85% MHR ,aerobic training intensity, sub maximal 70-85% MHR ,aerobic training zone).zone).

Improves cardio-respiratory endurance, local muscular Improves cardio-respiratory endurance, local muscular endurance and lactate inflection pointendurance and lactate inflection point

Reach aerobic steady state faster, accumulate lactic Reach aerobic steady state faster, accumulate lactic acid more slowly, recover more quicklyacid more slowly, recover more quickly

Most common for competitive athletes and those that Most common for competitive athletes and those that exercise for general health and fitnessexercise for general health and fitness

Can be adapted to any activity that requires aerobic Can be adapted to any activity that requires aerobic energy energy (eg 5km run, 500mtr swim, 20km cycle, 5km (eg 5km run, 500mtr swim, 20km cycle, 5km cross country ski trip).cross country ski trip).

Continuous (LSD) Cont.Continuous (LSD) Cont. Commonly used for team sports pre Commonly used for team sports pre

season training (sound aerobic base).season training (sound aerobic base). To gain the most out of continuous To gain the most out of continuous

training follow FITT formula.training follow FITT formula. Frequency (3/4 sessions/week), intensity Frequency (3/4 sessions/week), intensity

(70-85%mhr), time (20 min), type (whole (70-85%mhr), time (20 min), type (whole body, large muscle groups)body, large muscle groups)

Calculate aerobic training zoneCalculate aerobic training zone

AdvantagesAdvantages

Less demanding on bodyLess demanding on body Provides health benefits as well as Provides health benefits as well as

fitness benefitsfitness benefits Lower RHR, increased resting and Lower RHR, increased resting and

submaximal stroke volumes, increased submaximal stroke volumes, increased muscle enzymes, thicker heart wall.muscle enzymes, thicker heart wall.

Fartlek training Fartlek training (aka speed play)(aka speed play)

Combines continuous activity with burst of Combines continuous activity with burst of intense work.intense work.

Works both aerobic & anaerobic systemsWorks both aerobic & anaerobic systems Involves changes in intensity (could involve Involves changes in intensity (could involve

going up a hill, increase in pace)going up a hill, increase in pace) Simulates nature of team sportsSimulates nature of team sports Changes in intensity use all three energy Changes in intensity use all three energy

systems systems (can resemble specific activities).(can resemble specific activities). Can be completed any whereCan be completed any where


Works both aerobic & anaerobic systems Works both aerobic & anaerobic systems (aerobic dominates)(aerobic dominates)

Sessions can be structured or unstructuredSessions can be structured or unstructured Can be completed any whereCan be completed any where

See pg 243 (coursework & overload)See pg 243 (coursework & overload)

CircuitCircuit Performing a number of exercises (6-15) in Performing a number of exercises (6-15) in

sequence (3 times/week)sequence (3 times/week) Develops a number of fitness components Develops a number of fitness components (not (not

to same extent as specific training program, to same extent as specific training program, alternate body parts).alternate body parts).

Specified number of reps or prescribed time Specified number of reps or prescribed time frameframe

Allows specific skill drills (chest passes against Allows specific skill drills (chest passes against wall)wall)

Primarily designed to improve LME and Primarily designed to improve LME and strengthstrength

Circuit (Cont.)Circuit (Cont.) 3 types of circuit training3 types of circuit training Fixed loadFixed load – set number of reps at each – set number of reps at each

station (3 sets of specified reps in 20mins. station (3 sets of specified reps in 20mins. When successful attempt set B, see pg 244)When successful attempt set B, see pg 244)

Fixed timeFixed time – as many reps as possible in set – as many reps as possible in set timetime

Individual loadIndividual load – circuit designed to target – circuit designed to target individual needsindividual needs

(max reps in 1min – athlete performs at 60, 70 (max reps in 1min – athlete performs at 60, 70 or 75% max at each station. Increase by 10% or 75% max at each station. Increase by 10% when achieved or retest max)when achieved or retest max)

Circuit trainingCircuit training

AdvantagesAdvantages Inexpensive, efficient Inexpensive, efficient (can use minimal (can use minimal

equipment, have large number of equipment, have large number of participants).participants).

Variety helps maintain interestVariety helps maintain interest Can be design to target weaknesses and Can be design to target weaknesses and

specific componentsspecific components Progress can be measured and Progress can be measured and

monitoredmonitored

PlyometricsPlyometrics Form of strength training used to develop Form of strength training used to develop

power (2/wk pres, 1/wk in season, 48hr rec)power (2/wk pres, 1/wk in season, 48hr rec) Aim is to train eccentric aspect of muscle Aim is to train eccentric aspect of muscle

action by stretching a muscle then contracting action by stretching a muscle then contracting it in the shortest time (stretch reflex/stretch it in the shortest time (stretch reflex/stretch shortening cycle).shortening cycle).

Speed component of exercise is vitalSpeed component of exercise is vital Eg leaping, bounding, hopping, skipping, Eg leaping, bounding, hopping, skipping,

jumping, rebounding & throwing exercises (see jumping, rebounding & throwing exercises (see pg 248)pg 248)

PlyometricsPlyometrics Safety and appropriateness a concernSafety and appropriateness a concern Athletes with a low foundation of training Athletes with a low foundation of training

should start with low stress/low impact should start with low stress/low impact exercises (low nervous system demand exercises (low nervous system demand & motor complexity). & motor complexity). Refer Pg 108-109 Refer Pg 108-109 live it up)live it up)

Athletes should have strength & Athletes should have strength & endurance baseendurance base

Not suitable for under 15yrsNot suitable for under 15yrs Train on shock absorbing surfacesTrain on shock absorbing surfaces

Advantages Advantages Minimal equipment (own body weight)Minimal equipment (own body weight) Trains neuromuscular systemTrains neuromuscular system Develops power, strength & speedDevelops power, strength & speed Allows replication specific movementsAllows replication specific movements

Plyometric exercisesPlyometric exercises

FlexibilityFlexibility Improving the range of motion (ROM) at the Improving the range of motion (ROM) at the

desired joints that are important for maximum desired joints that are important for maximum performance in a designated activity.performance in a designated activity.

Flexibility varies for each sport Flexibility varies for each sport

i.e. Gymnastic V’s BOWLS!!!!!i.e. Gymnastic V’s BOWLS!!!!! Joint mobility is specific to each individual and Joint mobility is specific to each individual and

the particular joints.the particular joints. No stretching results in lack of flexibility, No stretching results in lack of flexibility,

reducing performance or contributing to reducing performance or contributing to insufficient mechanics, which can lead to insufficient mechanics, which can lead to muscle injury.muscle injury.

Static stretchStatic stretch Particularly recommended during cool Particularly recommended during cool

downdown Joint is slowly taken to its full range of Joint is slowly taken to its full range of

motionmotion Position held for 10sec-2mins Position held for 10sec-2mins

Slow active stretch (SAS)Slow active stretch (SAS) Moving body part to stretch as far as Moving body part to stretch as far as

possible, slowly contracting agonist whilst possible, slowly contracting agonist whilst relaxing antagonistrelaxing antagonist

Relax muscle and repeat movementRelax muscle and repeat movement

Proprioceptive neuromuscular Proprioceptive neuromuscular facilitation (PNF)facilitation (PNF)

Also called assisted stretchingAlso called assisted stretching A partner (or wall, bench) is needed to A partner (or wall, bench) is needed to

perform this stretchperform this stretch Muscle is fully lengthened, isometric Muscle is fully lengthened, isometric

contraction performed for 6 secs contraction performed for 6 secs See figure 10.16, pg 250See figure 10.16, pg 250

Dynamic (ballistic) stretchingDynamic (ballistic) stretching

Moving body through ROM gently, then Moving body through ROM gently, then more vigorouslymore vigorously

Potentially dangerous if an athlete does Potentially dangerous if an athlete does not possess good body awarenessnot possess good body awareness

Momentum rather than muscle tension Momentum rather than muscle tension becomes responsible for actionbecomes responsible for action

Least preferred due to risk of injury (must Least preferred due to risk of injury (must be performed after adequate warmup)be performed after adequate warmup)

Weight (resistance) trainingWeight (resistance) training Form of strength training that improves Form of strength training that improves

maximum strength, muscular power or maximum strength, muscular power or muscular endurance.muscular endurance.

Aim : is to increase the force that a Aim : is to increase the force that a muscle can exert in a given actionmuscle can exert in a given action

Free weights (dumbbells, barbells etc) or Free weights (dumbbells, barbells etc) or cybex universal or hydra gym equipment cybex universal or hydra gym equipment (pistons, levers & hydraulics to control (pistons, levers & hydraulics to control amount of resistance & ROM)amount of resistance & ROM)

Weight (resistance) trainingWeight (resistance) training Exercises that reflect actions performed Exercises that reflect actions performed

in sport should be performedin sport should be performed RepetitionRepetition SetSet ResistanceResistance Repetition maximum (RM)Repetition maximum (RM)

Weight training Cont.Weight training Cont. Repetition – one performance of an Repetition – one performance of an

exerciseexercise Set – performing reps continuously a Set – performing reps continuously a

certain number of timescertain number of times Resistance – load to be movedResistance – load to be moved Repetition maximum (RM) – the Repetition maximum (RM) – the

maximum load a muscle can lift a given maximum load a muscle can lift a given number of times eg 3RMnumber of times eg 3RM

2 – 3 times / week (30mins)2 – 3 times / week (30mins)

Weight training Cont.Weight training Cont. How would you overload??How would you overload??

Discuss rest periodsDiscuss rest periods

Exercising large muscle groups before Exercising large muscle groups before small muscle groups, most effective.small muscle groups, most effective.

BenefitsBenefits Can incorporate a variety of exercisesCan incorporate a variety of exercises Can target specific muscle groupsCan target specific muscle groups Strength, power and LME can be Strength, power and LME can be

developeddeveloped Progress can be monitoredProgress can be monitored Complete coursework 10.4, pg 253 Complete coursework 10.4, pg 253

(Homework)(Homework)

Speed trainingSpeed training Aspects critical to fast sprinting include Aspects critical to fast sprinting include

co-ord & biomechanics, strength & power co-ord & biomechanics, strength & power and flexibility (which muscles).and flexibility (which muscles).

Technique as well as strength, power & Technique as well as strength, power & flexibility need to be worked on.flexibility need to be worked on.

Draws on other aspects of training Draws on other aspects of training methods; interval training, plyometrics, methods; interval training, plyometrics, weight training, flexibility and skill weight training, flexibility and skill development.development.

Speed trainingSpeed training 2 factors most influential in determining 2 factors most influential in determining

speed;speed; stride frequency – rate of force stride frequency – rate of force

development becomes major development becomes major consideration therefore fast twitch fibres consideration therefore fast twitch fibres (most explosive) need to be targeted(most explosive) need to be targeted

Stride length – generally improved by Stride length – generally improved by developing muscular strength, power, developing muscular strength, power, strength endurance and technique. See strength endurance and technique. See pg 254pg 254

PilatesPilates

A gentle method of developing core A gentle method of developing core stability (improves deep postural stability (improves deep postural muscles)muscles)

Integrates physical conditioning with Integrates physical conditioning with mental conditioning, relaxation and mental conditioning, relaxation and breathing techniquesbreathing techniques

Used to improve movement control, co-Used to improve movement control, co-ordination & agility, stretch and tone ordination & agility, stretch and tone body, to rehabilitate and avoid injury.body, to rehabilitate and avoid injury.


Provides stress relief, increases self Provides stress relief, increases self confidenceconfidence

Develops strength & flexibiltyDevelops strength & flexibilty

Swiss ballSwiss ball

Develops core stability in deep postural Develops core stability in deep postural musclesmuscles

Body is called upon to maintain balance Body is called upon to maintain balance & stability on ball whilst exercise in & stability on ball whilst exercise in performed.performed.

Motor skill developmentMotor skill development

See pg 256-257See pg 256-257

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