Principles of Training

Principles of trainingPrinciples of training are the rules to follow when undertaking physical activity programmes to improve fitness.

Each person has a different reason for exercising

A person trains to improve performance.

When the principles are applied improvements are expected.

SPORT PRINCIPLESWe need to train to improve our fitness.

For steady progress and to avoid injury we should follow the SPOIR principles:

S

P

pecificity

rogression Overload

Individual differences/needs

Rest and recovery

SPECIFICITY• Each type of exercise has a particular effect on the body.

• The type of training we choose must be right for the type of improvement we want to see.

• We must always use a training programme that puts regular stress on the muscles groups or body system that we want to develop – be specific

• Designed to suit the needs of the sport.

PROGRESSION• Body takes time to adapt to more or harder exercise

• Must build up stress on bodies gradually / progressively

E.g. lifting heavier weights or running further

• If we build up stress too quickly we risk injury or find challenge too great and give up!

• Body needs time to recover and adapt to training

• Bones, ligaments and tendons may take longer to change than muscles

Unfit = can change quickly Fit = harder to improve

STEP BY STEP

OVERLOAD• To improve fitness we need to work them harder than normal

• The body will then adapt to extra stress and we will become fitter

We can overload our bodies by:

• Increase by training more often

• Working harder

• Spend more time on exercise

E.g. cycle longer, or more times a week, or complete distance in shorter time and aerobic system will gradually adapt to cope with overload becoming fitter!

Individual needs/differences

Individual needs: matching training to the requirements of an individual

As everyone's fitness levels are differs systematic training must take into account the individual differences, needs of the performer.

An understanding of body systems is vital.

For training to succeed, the degree of difficulty or intensity is set at a personal level.

The right level of intensity is important for the safety of the performer. If the demands are set too low there will be no improvement, if to high, injuries may occur.

Rest and recoveryThere should be rest and recovery time incorporated into any trainig programme.

Rest and recovery gives time for restoration of:

1.Energy producing enzymes in the muscles fibres2.Stores of carbohydrates in muscle cells3.Hormonal balance and immune system.

Recovery allows muscles to become stronger

Eating carbohydrates after exercise helps the muscle proteins becomerestored too.

Recovery can be monitored by using orthostatic heart rate test.

Overtraining

• Overtraining results in poorer performances and training levels. It increases the risk of injury and illness and decreases the dire to exercise

• Signs of overtraining are- • Inability to concentrate• Lack of flow• Loss of skills• Reduced powers in strength• Greater recovery time needed

Summary:Specificity: train for our own particular sport

Progression: increase training gradually

Overload: work harder than normal

Individual needs: matching training to the requirements of an individualRest and recovery: the period of time allotted to recovery for the repair of damage to the body

Planning a Training Session

How do these players get to and remain at their peak level of fitness?

FITT PrinciplesWe must follow the FITT Principles when planning a training programme.

F

I

T

T

Frequency

Intensity

Time

Type

Combining these 4 components will help fitness levels

Frequency

We should train at least 3 times a week

The body needs time to recover from each training session

We should spread the sessions

over the week

How much did she have to train to get this fit???

HOW OFTEN WE TRAIN

Intensity

We only get fitter if we work our body systems hard enough to make them adapt

We must start at the right intensity, depending on our current fitness

We must understand and

use our training thresholds

HOW HARD WE TRAIN

Time

To improve AEROBIC – training sessions last longer and our working HR should rise

Each session must last at least 20 minutes to get any benefits

HOW LONG WE TRAIN

TypeWHAT TYPE OF TRAINING WE DO

We should analyse our particular sport to know the fitness and skills we need

The training programme should include types of activity to develop these skills and fitness

REVERSIBILITY• We quickly adapt to exercise by increasing fitness

• We quickly adapt to less exercise by losing fitness

If our muscles are not used they ATROPHY – they waste away!!

• We cannot store fitness for the future

It takes only 3-4 weeks for our bodies to get out of condition

Lose AEROBIC quicker than ANAEROBIC

• Weight train for 4 weeks – lose our gain after about 12 weeks

TEDIUM• Training programmes must be VARIED to avoid tedium - boredom

• Using a variety of different training methods we will keep our enthusiasm and motivation

We can avoid tedium by:

• follow long work out with short one, hard session with more relaxed one

• vary where and when we train

• can avoid overuse injuries by varying the way we train

During training make sure there is plenty of variety so that you don’t become bored!!

Mix it up!!An example of this would be eating the same meal every day, this would soon become tedious!This is the same with training and sticking to a set routine all the time!

Example:

I’m bored of this!!!!

The value of goal setting

Homework

Research the value of goal setting

Why is it important?How does it help a performer?What type of goal setting is best in your opinion (short or long term)

Short and long term goals

S.M.A.R.TGoals need to be SMART. When planning goals they should focus on five points.

Specific – these goals are to the point

Measurable – results can be measured and so set against recognised norms

Achievable – goals that are challenging but reachable

Realistic – the goals should be realistic to the level of skill and fitness of the performer

Time-bound – goals should be timed and a scale set for a performer to reach

Key TermsMinimum levels of fitness –the resulting fitness level when someone exercises over a period of weeks including three to five sessions of 20 minutes, raising the heart rate to between 60 and 80% of its maximum.

Performance – how well a task is completed

Systematic training – planning a programme for an individual =as a result of the effect of previous training

Target zone – the range an individual needs to work for aerobic training to take place

V02 max – the maximum amount of oxygen used in one minute per kilogram of body weight