GCSE Physical GCSE Physical EducationEducation

The Principles of TrainingThe Principles of Training

Learning ObjectivesLearning Objectives

By the end of this lesson pupils should:

Understand why there are principles to training

Explain and define the principles of training

Have an appreciation for how these principles can benefit an athlete

TaskTask

What does ‘principles of training’ mean?

Does a Personal Exercise Programme (PEP) need to change depending on:

Who is training? Why they are training? What they are training? How they will be training?

What you should know What you should know (hopefully)(hopefully)

By now you should be starting to think about your PEP. There are certain things you should already know:

What a PAR-Q is and why we use them Health-related components of fitness Skill-related components of fitness How to measure these components of fitness

The Principles of TrainingThe Principles of Training

SpecificityProgressive-OverloadRecovery (rest)ReversibilityIndividual Needs

FrequencyIntensityTimeType

SpecificitySpecificity

Who would use this type of training?

Specificity

Means matching training to the requirements of the activity

Every sport (and positions) has its own specialist needs

It is important to be specific when talking about specificity!

Progressive OverloadProgressive Overload

This picture shows overload. What is progressive overload?

Progressive Overload

Overload is working above the level an athlete normally trains (in their target zone)

Means gradually increasing the amount of overload so as to gain fitness without risking

injury

Often mistaken for training too much or too hard. This is the only way athletes can improve

fitness!

Remember the 60%-80% rule (this is classed as overload training)

Rest/RecoveryRest/Recovery

What happens to the muscles being trained during rest?

Rest/Recovery

Rest is a period of time allocated to recovery Recovery is the time required to repair damage to the body

The human body reacts to hard training sessions by increasing the ability to

cope with that level of intensity. This is called adaptation

ReversibilityReversibility

Reversibility

Losing fitness instead of progressing

Happens when an athlete is ill or injured

Some people keep their fitness levels longer than others

If you stop training, reversibility also occurs

Individual Individual Needs/DifferencesNeeds/Differences

Individual Needs/Differences When planning a PEP, individual needs must be taken into account

A person with a very low level of fitness should not follow another

athlete’s PEP. Why?

Body composition, the sport, the position

and personal aims should be taken into account

The FITT PrincipleThe FITT PrincipleThe FITT Principle is used to guide you in planning an exercise programme to getthe most out of it as safely as possible.

The FITT Principle works with the principle of ‘progressive overload’. How?

FrequencyIntensityTimeType

Frequency

How does frequency differ in these 2 photographs?

Frequency

Means how often you train and used to monitor progressive overload

At least 3 times a week

Overlaps with rest/recovery

For example training every other day gives the body time to do what?

IntensityIntensity

How would an Olympic athlete’s intensity be different to your PEP?

Intensity

Means how hard an athlete trains and is used together with progressive overload

Intensity might vary depending on the aims and type of training

Planning the intensity of training is very important. Why?

Time

How can the time spent training be changed?

Time

Means how long each training session must last in order to be of any benefit and to achieve improvement

At least 20 minutes per session should be

spent in target zone

Which principles of training does ‘time’ work together with?

Type

What is this type of training trying to improve?

Type

Means the method(s) of training chosen to achieve an athlete’s particular goals

Overlaps with the principle of specificity

Training chosen according to what needs to be improved and what the goal is

Many people want to improve their overall fitness without a particular goal in mind

Learning Objectives Learning Objectives (Revisited)(Revisited)

By the end of this lesson pupils should:

Understand why there are principles to training

Explain and define the principles of training

Have an appreciation for how these principles can benefit an athlete

Thank youThank you

Any questions, please do not hesitate to ask