Slide 1

Principles of training

Slide 2

Learning objectives By the end of this presentation you should be able to: Understand the principles of training Describe what each principle is Explain how individual needs affect training The principles of training 3

Slide 3

Testing Components of Fitness Cooper 12 Minute Run 30 Metre SprintSit and Reach Test Ruler Drop TestTwo Ball Bounce

Slide 4

Step Up TestSergeant Jump Test Standing Stork Test Hand Grip Test Testing Components of Fitness Illinois Agility Test

Slide 5

TARGET SETTING Before planning a Personal Exercise Programme (PEP) you need to decide what your end goal will be and think about the following: What is the aim of your PEP? If is a programme to improve general fitness levels? Specific components? Is it designed to improve performance in a particular activity? EXAMPLE I want to be fitter or I want to be better at football or I want to complete the London Marathon.

Slide 6

SMART goals S M A R T

Slide 7

SMART goals S - Specific M - Measurable A Achievable R - Realistic T Time-bound

Slide 8

Principles of training There are several principles of training, each influencing the training of a performer in a different way. Good training takes into consideration all of the principles and their effects on the body. The principles of training 4

Slide 9

These principles of training are essential to the planning of a systematic training programme so that an individual can improve their fitness. The principles of training 5

Slide 10

The main principles of training are: Specificity Progressive overload Individual differences/needs Rest and recovery Reversibility The principles of training 6

Slide 11

Specificity The specificity principle requires an understanding of the needs of the game or event you are taking part in. Training must be geared towards the needs of the specific sporting activity in order to improve fitness of the body parts that the sport uses. The principles of training 7

Slide 12

For example, to meet the specific needs of football, a goalkeepers training will include lots of reaction work. The principles of training 8

Slide 13

A cyclist and a long-distance runner both need to train to improve their muscular endurance in their legs, but the training methods will be different; a cyclist will train on a bike whilst the runner will train by running! The principles of training 9

Slide 14

It is important that the training activities are practised at match pace. If you train slowly, youll compete slowly! The principles of training 10

Slide 15

Progressive overload The principle of progressive overload involves having the body work at a greater rate than normal and then gradually increasing the stress, as it adapts to these exercise training levels. The principles of training 11

Slide 16

Exercising at the same level of difficulty all the time will: Only maintain current fitness levels in the short-term Have no effect on improvement in the long-term as the training starts to change your body tolerances. The principles of training 12

Slide 17

An athletes body needs to be gradually put under slightly more pressure, systematically, to continue to improve. The principles of training 13 After five to six weeks there may be a need to change the training programme.

Slide 18

The point where exercise is demanding enough to have an effect on the body is called the threshold of training. As the intensity of the exercise increases there is a greater demand for more oxygen to produce energy. The principles of training 14

Slide 19

The total amount of oxygen needed so that the body can function, is called the oxygen uptake. However, there is a limit to the amount of oxygen uptake and this is called the VO 2 maximum (or max). The principles of training 15

Slide 20

A simple indicator of when a person reaches the VO 2 maximum is that they will be unable to talk to The principles of training 16 another person, as they will have too little breath to do so.

Slide 21

Individual differences/needs Everyone has a different fitness level so training plans need to take account of this in order to achieve positive effects. Setting the demands and intensity of the exercise at the correct level ensures it is safe for the individual performer. The principles of training 17

Slide 22

Top-class athletes have specific competitions in mind. The training process is therefore systematically planned so they reach a peak of performance to coincide with that event. The principles of training 18

Slide 23

Rest and recovery Rest and recovery time is very important for all athletes. Overtraining can result in poorer results from performance and training as it increases the risk of injury and illness and can decrease the desire to exercise. The principles of training 19

Slide 24

Reduced powers in strength, endurance and speed Loss of acquired skills Inability to concentrate Greater recovery time required Overanxious, depressed and sensitive Feelings of insecurity Fear of competition Lack of flow and rhythm to movement The principles of training 20 Overtraining complications:

Slide 25

When planning a training programme, and to aid recovery, it is a good idea to think about: Periodization Designated rest times Variety of training types Different exercises for the same muscles The principles of training 21

Slide 26

Reversibility Any adaptation that takes place as a consequence of training will be reversed when you stop training The principles of training 22

Slide 27

Reversibility Gradually losing fitness instead of progressing or remaining at the current level. This happens when a person is ill or injured. Some people keep their fitness longer than others; this depends on how long they trained or how serious the illness or injury. Anyone who stops training will lose fitness

Slide 28

Time Although not specifically a training principle, it is still vitally important to consider time when training in terms of The principles of training 22

Slide 29

1.The frequency of training. 2.The length of the session. 3.The time allowed for recovery. 4.The time given to different training methods. 5.The time given to prepare for an event. The principles of training 23

Slide 30

Task 1.Design five questions with answers about principles of training. In pairs, take it in turns to test each others knowledge. 2.Swap your questions with someone else and ask your partner the new questions. The principles of training 24

Slide 31

Exam questions 1. Progressive overload is: A.Matching the exercises to the activity B.The degeneration of the muscles after exercise has stopped C.Working the body harder than normal and then increasing the intensity gradually D.Allowing the body to recover to maintain a high level of performance The principles of training 25

Slide 32

The principles of training 26 2. Specificity is: A.Allowing the body to recover to maintain a high level of performance B.Matching the exercises to the activity C.The degeneration of the muscles after exercise has stopped D.Working the body harder than normal and then increasing the intensity gradually

Slide 33

The principles of training 27 What you have learnt in this topic: 1.The principles of training 2.How individual needs affects training

Slide 34

Exam Qs Coordination is: A How well a task is completed B The ability to use two or more body parts together C The ability to change position quickly and with control D Working together as a team

Slide 35

Exam Qs

Slide 36

Slide 37

Homework Complete the TARGET SETTING worksheet. Hand in next lesson ( MONDAY 15 th October). If you are struggling to complete this worksheet please come to see me before this Friday.

Slide 38

The principles of training 28 Learning objectives You should now be able to: Understand the principles of training Describe what each principle is Explain how the individual affects training