Transcript 1.4 - (1) Principles of training

• Physical fitness can always be improved, HOW?
• Following a training programme, what makes a
training programme effective?
• There are 4 principles which can help sports people
to decide on an effective programme.
When planning any training, you have to apply the
‘Principles of Training’
IIndividual Needs/Differences
SSpecificity
Progressive Overload
P
Rest & Recovery
R
In pairs, create your own meaning for the 4
principles of training
Split 2 pages into 4 sections
(In each section create a spider diagram)
Individual
needs
Progressive
overload
Specificity
Rest &
Recovery
When planning a Personal Exercise Programme you must consider the individual needs
of the performer.
Using someone else’s PEP will not work because every athlete has different
needs, and training should focus on these. The following answered should be
considered...
What is their initial level of fitness?
What is their sport (and position played)?
What is their body build?
What is their aim or motivation?
The answers will help you to tailor the training programme to the
individual needs and abilities of the performer.
If you gave this ‘young man’ to the right the same training
plan as Paula Radcliff what might the problem be?
SPECIFICITY means matching training to the requirements of an activity. Every sport
has its own specialist needs.
Different events can require very different forms of training.
For example.... There is no use
someone training for a weight
lifting competition going swimming
every day.
You need to concentrate on strength training
for your arms and legs.
It should be made clear in your PEP which principle of training(s) you are
applying. You should be able to identify the principle of training and which
aspect of fitness it will be improving and why you have chosen this aspect.
• Task: In some sports there are different rolls that call for
different fitness requirements. In diving, which HRE & SRF
aspects need to be trained.
Progressive Overload means gradually increasing the
amount of overload so as to gain fitness without the
risk of injury.
Overload describes when an athlete trains more than
they normally do.
The only way athletes can improve their
fitness – Working at a higher range of intensity than
the minimum required to improve fitness (working
within the target zones).
It can be use in all areas of health related
exercise. How??
If a physical fitness programme is to be effective, it must place increased and specific
demands on the body. If training levels remain the same, then the programme will only
be maintaining the participants level of fitness, not improving it.
At least every 2 weeks you should be reviewing and evaluating your personal exercise
programme to include (ensure) progressive overload.
Remember
You can train too much! Overload does not mean training to hard or
too much. This is a common mistake in the exam.
Rest: The period of time allotted to recovery
Recovery: The time required to repair damage to the body caused by training
or competition.
The human body reacts to a training session by increasing its ability to cope
with future punishing training sessions. This is called adaption. However, the
body recovers and adaptation takes place whilst at rest.
Create an athletes (related to your sport) weekly training plan – taking into
account rest and recovery.
- It may also relate to resting different parts of the body on different days –
eg. Gym programme may have someone working on arms, legs, abdominals &
cardiovascular fitness on 3 different days.
SPLAT
Match the word to the definition
1 PERSON FROM EACH TEAM TO
SIT ON THE CHAIR
PROGRESSIVE OVERLOAD
The time required for
the repair of damage
to the body caused
by training or
competition.
The period of
time allocated
to recovery
To gradually increase the
amount of overload so
that fitness gains occur,
but without potential for
injury.
Matching training to
the requirements
of an individual.
Matching training to
the requirements of
an activity
REST
The time required for
the repair of damage
to the body caused
by training or
competition.
The period of
time allocated
to recovery
To gradually increase the
amount of overload so
that fitness gains occur,
but without potential for
injury.
Matching training to
the requirements
of an individual.
Matching training to
the requirements of
an activity
INDIVIDUAL NEEDS
The time required for
the repair of damage
to the body caused
by training or
competition.
The period of
time allocated
to recovery
To gradually increase the
amount of overload so
that fitness gains occur,
but without potential for
injury.
Matching training to
the requirements
of an individual.
Matching training to
the requirements of
an activity
SPECIFICITY
The time required for
the repair of damage
to the body caused
by training or
competition.
To gradually increase the
amount of overload so
that fitness gains occur,
but without potential for
injury.
Matching training to
the requirements of
an activity
The period of
time allocated
to recovery
Matching training to
the requirements
of an individual.
RECOVERY
To gradually increase the
amount of overload so
that fitness gains occur,
but without potential for
injury.
The period of
time allocated
to recovery
Matching training to
the requirements of
an activity
The time required for
the repair of damage
to the body caused
by training or
competition.
Matching training to
the requirements
of an individual.
-
Example (how it
can be increased)
Description
STARTER
Do in PENCIL
A phrase that best
describes the word
PRINCIPLES OF TRAINING
FITT principle
1.4 continued
Main Session
• Using pages 54 & 55 you are going to takes
notes (bullet points) about each aspect of the
FITT principle.
FITT principle
There are four ways to achieve Progressive
Overload in an exercise programme.
They can easily be remembered using the mnemonic,
FITT.
Frequency – how often you train.
Intensity – how hard you train.
Time (or duration) – how long you train for.
Type – how you train (the kind of training you do).
* How often you should train depends on what you wish to achieve.
* The National Institute for Health and Clinical Excellence suggests that to
maintain health, you should do 30 minutes of moderate exercise 5 times a
week.
* However, if you wish to become an intermediate or elite competitor in
any sport, you will need to train much more frequently.
* Frequency overlaps with the principles of rest and recovery, and can be
used to make good use of these.
Elite rowers often train twice a day!
Training is best done regularly, rather
than at random intervals.
* Intensity may very depending on the aims and type of
training. However, whatever the type of training it must be
carried out at a worthwhile level of intensity.
* Planning the intensity of training correctly is very important.
FITT: intensity – maximum heart rate
(MHR)
In order to train the correct energy system, you need to calculate your maximum
heart rate (MHR).
Your maximum heart rate is the fastest that your heart can beat. It depends on your
age and can be estimated using the following formula:
maximum heart rate = 220 – age
Use this formula to calculate the maximum heart rate of:
a)
a 16 year old
204
c)
a 53 year old
167
b)
a 24 year old
196
d)
a 67 year old
153
Heart rate is measured in beats per minute.
* If a performer wishes to train their aerobic system, they should train at between
60% and 80% of their maximum.
* If a performer wishes to train their anaerobic system, they should train at between
80% and 90% of their maximum.
* The precise percentage level you train at will be based upon your current level of
fitness.
An unfit performer looking to improve their aerobic
fitness would train at 60% of their maximum heart rate.
A fit performer looking to improve their aerobic fitness
would train at more like 80% of their maximum heart rate.
80% to 90% of MHR – Training in the anaerobic zone increases strength and power.
As you approach 90% of the performer’s maximum heart rate, training time will have
to get shorter and it will take more time for the performer to recover.
This is because anaerobic exercise produces lactic acid, which builds up in the
muscles. When there is too much lactic acid, the performer must stop.
60% to 80% of MHR – Training between these levels will improve a performer’s
stamina (or aerobic fitness) levels.
Lactic acid is not produced during aerobic exercise. Performers can train aerobically
for much longer periods.
Work yours out
Max Heart Rate / 10
X 6 and 8 to get your upper
and lower target zone
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 the target zone. This does not mean 5
minutes to warm up, 5 to train, 5 to cool-down, another 5 to shower and change back again.
In terms of cardiovascular fitness, at least 20 minutes should be spent training with the
pulse in the target zone after a good warm up and before a proper cool down.
- Depends on the activity the performer is training for.
- Marathon runner may need to spend several hours at a time in the aerobic zone.
- A sprinter will need to spend relatively little time actually exercising – their sessions are
likely to consist of many short, high intensity bursts with lengthy rests in-between.
Type means the method(s) of training chosen to achieve a person’s particular goals.
Type overlaps with the principles of specificity; training should be chosen according to
what needs need to be improved and what the end goal is.
If your aim is simply health related fitness, then the type of
exercise you do does not matter very much – it just needs to
raises your pulse into the aerobic zone for about 20 minutes.
You could even include activities like gardening, walking the
dog or just dancing round your kitchen!
The type of training is more important for
sportspeople who specialise in one particular event and
need to improve a specific aspect of fitness.
ie, sprinters need to improve speed!
If these people don’t train, what will
happen?
* Unless you keep training, any fitness gained, will be lost!!!
* Fitness will be lost if the training load is reduced (meaning overload is not achieved)
or if a performer stops training, maybe if they are injured.
“We will Lose our fitness when we are inactive”
Endurance can be lost in a third of the time it took to achieve! Strength declines more
slowly, but lack of exercise will still cause muscles to wither (atrophy). It only takes 3 to
4 weeks for our bodies to become out of condition.
ONE WAY TO MEASURE PROGRESSION
AND REVERSIBILITY IS TO TAKE YOUR
PULSE RATE AFTER COMPLETING YOUR
TRAINING PROGRAMME THEN
MEASURE HOW LONG IT TAKES FOR
YOUR PULSE TO GET BACK TO NORMAL.
Plenary
In pairs, complete the worksheet you had
for your starter, including what you now
know about the FITT Principle
Apply to your PEP
Write up how at least 3 of the
principles of training can be
applied to your PEP... and how?
Homework if not completed now!