Transcript Training PowerPoint

Training
Principles of training
Methods of training
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Learning Outcomes
• Understand the principles of training and how
they apply to specific sports
• Identify how the SPORT and FITT principles
are applied to designing training programs
• Explain how different training methods affect
different components of fitness
Starter, Look at the pictures what training methods do they use? Are they
all the same or different? Why?
Principles of Training.
There are five key principles of training:
Specificity
Progression
Overload
Reversibility
Tedium
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Specificity
“ Training for a specific sport, training in a specific way or
training a specific body part to function in a particular way.”
E.g.
Lance Armstrong will train
specifically for cycling. Much of
his training will take place on a
bike, replicating the type of
activity that he performs during a
race. Lance Armstrong will focus
on training the major muscle
groups used when cycling; quads,
hamstrings, gastrocnemius &
soleus.
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Progression
“Gradually increasing the load placed upon your body to allow
continual improvement to your body to occur.”
• If an athlete always trained at the same intensity then little benefit would
be gained once the body had adapted to the increased training load.
• To allow continual improvement to be made training must be made
gradually more difficult.
• This is why an athlete who has been training regularly for a long period of
time will have a harder training programme than an untrained person who
has just joined a gym.
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Overload
“Placing extra demands on the body so it has to
work harder than normal, thus allowing the
body to adapt (improve) to the loads placed
upon it.”
• Overload is based on thresholds of training
and the F.I.D. principle.
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Reversibility
“ Benefits gained by training are easily lost.”
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If an athlete does not train then the benefits that they have worked hard to create
will be lost.
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To maintain the benefits created by training the body still needs to be overloaded.
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Endurance is lost three times quicker than it is gained.
Keywords:
Atrophy – Reduction in muscle size through lack of training.
Hypertrophy
– Increase in muscle size due to the effects of training.
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Tedium
“If exercise is boring, people will not want to take part –leading
to reversibility.”
• Exercise / training should be varied to maintain interest.
• Small achievable goals should be set to give a sense of
progress / achievement.
• Training with a partner or team mates is a good way to avoid
tedium.
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Thresholds of Training
Long term benefits of
training:
M.H.R. = 220 – age
• Heart wall gets thicker.
Anaerobic
Zone
• Blood vessels gain
elasticity.
• Heart gets bigger.
85% MHR
Aerobic Zone
60% MHR
• RHR drops.
• Blood volume
increases.
Zone of no benefit
• More capillaries
around muscles.
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What is your heart rate?
• Maximal HR work it out 220-age
• Resting heart rate time 10 seconds and count
the beats of your pulse and times by 6, work it
out
• What is aerobic 60% and 85% anaerobic
training zones work them out in pairs
Frequency
“The number of times a person trains each week.”
• The more often a person trains, the more often their body is stressed.
• This leads to a quicker gain in fitness.
• The general population should exercise at least 3 times per week.
• Top athletes need to train more frequently than this.
• Recovery is also important; not enough recovery time will lead to
overtraining and overuse injuries.
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Intensity
“How hard the exercise is.”
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Pulse rate is a good indicator of the intensity of exercise.
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60% – 85% (m.h.r.) is the ideal training zone, the fitter the person the higher in this zone they
should train.
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To help monitor this people can use heart rate monitors.
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Weight trainers also use percentage calculations to work out their training thresholds.
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They work out their maximum lifting weight on each exercise.
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70% of this is then lifted to improve strength.
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30% of this is then lifted to improve endurance.
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Duration
“The length of the training session.”
• The length of training session is linked to the type exercise / improvement
that the athlete requires.
• A sprinter may train in many short bursts of 10 – 30 seconds over an hour.
• A marathon runner may train continuously for 1.5 – 2 hours at a time.
• For general health benefits people should aim to train for at least 20
minutes, after completing a warm up, with their heart rate in the training
zone.
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Forms of Training - Circuit
“A series of different exercises completed using different parts of the body, working on each exercise for a
specified amount of time”
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Circuit training can be adapted to work on many different aspects of fitness; strength, speed, stamina,
flexibility.
The circuit should be organised so muscles are not worked on consecutive stations.
Benefits
Easy to accommodate large numbers of people, keeps training varied, can work more than 1 aspect of
fitness at a time, individual targets can be met.
Limitations
Requires a degree of space, not really suitable for training on your own, circuit activities need to be varied
to avoid tedium.
Dips
Star jumps
Squat
thrusts
Crunches
Press ups
Shuttles
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Skipping
Back raises
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Forms of Training - Interval
“Periods of work interspersed with periods of rest.”
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Interval can either be long or short interval training.
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Completed as sets and reps.
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Short interval develops the ability to apply maximum effort. The periods of work are very short – 15
seconds and the periods of rest relatively long – up to 2 minutes. Suitable for sprinters.
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Long interval develops the ability to apply sub maximal effort over longer periods of time. The periods of
work are longer – up to 3 minutes and the periods of rest get longer as the periods of work get longer.
Suitable for athletes that need to repeatedly apply sub maximal effort – games players.
Benefits
Easy to organise, very sports specific.
Limitations
Varying abilities difficult to cope with, difficult to easily set individual targets.
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Forms of Training - Weight
“The use of weights to provide resistance to allow training benefits to occur.”
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Can be either fixed weights or free weights.
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Athletes can develop strength, endurance and power using weight training.
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Athletes train using a system of sets and reps.
Sets
The number of times a group of repetitions is completed.
Reps
The number of times an exercise is repeated in one go.
Strength = 70% of 3 lift max x low reps (8-12)
Endurance = 30% of 3 lift max x high reps (15-50)
Power = Strength x Speed (Same as strength but a fast lifting action.)
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Fixed Weights
Fixed Weights
Also known as weights machines, the weight can only follow a pre defined range of
movement.
Benefits
Safe, easily used alone, develop correct lifting position, isolate agonist (muscle
causing movement) well.
Limitations
Do not develop synergist (stabilising) muscles, maximum amount of weight is pre
defined limiting their use for well conditioned athletes.
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Free Weights
Free Weights
Weights that are not encased in a machine, are free to move anywhere, no pre
defined range of movement.
Benefits
Easy to add more weight, develops synergist (stabilising) muscles as well as
agonist, (muscle causing movement) greater range of possible exercises.
Limitations
Greater risk of injury due to incorrect lifting technique, requires at least two other
people to acts as spotters when using heavy weights.
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Forms of Training - Fartlek
“A form of exercise that varies overload by varying the speed and effort that is applied by the
participant.”
• Occurs over a period of time (about 45mins, minimum 20mins) when an athlete will vary the
intensity (heart rate) at which they are exercising.
• It develops both the aerobic and anaerobic energy systems.
• Ideal for games players.
Benefits
Easy to organise, varied training activities, varied training outcomes, works
energy systems, can be adapted to different situations.
Limitations
Needs careful planning, can need large amounts of space / varied terrain.
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all three
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Forms of Training - Continuous
“Regular rhythmic contractions of large muscle groups.”
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Used to build endurance.
Works the aerobic energy system.
Athletes operate between 60% and 80% of max heart rate.
Minimum length of exercise time is 20 minutes.
Ideal for endurance athletes (5000m+) and people wishing to improve general
health & fitness.
Benefits
Easy to do, builds fitness quickly, can be adapted to different situations /
equipment.
Limitations
Can become boring.
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Aerobic Energy System
Forms of Training - Endurance
“Endurance – the ability to keep going for long periods of time.”
Endurance training requires regular rhythmic contraction of major muscle groups
(slow twitch), at a constant pulse rate, over a long period of time.
Suitable activities:
Jogging, cycling, swimming, rowing, stepping, x trainer, aerobics
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Frequency
At least 3 sessions per week.
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Intensity
Athletes that wish to improve endurance operate between 60% & 80% of their
maximum heart rate. (220 – age)
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Duration
An athlete would exercise for at least 20 minutes (building fitness) but possibly up
to 2 hours. (ultra endurance events)
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Anaerobic Energy System – ATP/PC & Lactic Acid System
Forms of Training - Speed
“The ability to move the body or parts of the body from one place to another in the
shortest possible time.”
Speed training requires vigorous bursts of muscular contraction (fast twitch) over
short periods of time.
Suitable activities:
Short & Long interval training, resistance training, acceleration sprints.
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Frequency
At least 3 times per week.
Intensity
Between 85% mhr and maximum heart rate.
Duration
If working at 85%mhr speed training will not last longer than 3 minutes. If working
maximally the training will last no longer than 1 minute. These training loads will
be repeated so the actual session could last up to ½ an hour.
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Anaerobic Energy System - ATP/PC & Lactic Acid System
Forms of Training - Strength
“The ability to apply maximum force to an object.”
Strength training requires few regular muscular contractions applying maximum
effort over a short period of time.
Suitable activities:
Resistance training either using fixed or free weights or body weight resistance
training.
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Frequency
Maximum number of sessions on each muscle group - 3 times per week.
Intensity
Athletes should lift 70% of their 3 rep max to develop strength.
Duration
Athletes should complete between 3 & 5 sets of between 8 & 12 repetitions.
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Threshold Training
Threshold training is based on finding out a persons maximum level of performance
and then working at certain levels of this maximum to develop particular aspects of
fitness.
Threshold training can be used to develop all aspects of fitness.
• Aerobic and anaerobic training zones are based on a persons maximum heart rate.
• Weight training is based upon a persons ability to complete 3 rep max lifts
• PNF (Proprioceptive Neuromuscular Facilitation) flexibility training is based upon
finding the threshold of a persons flexibility and then using muscular contraction to
extend this range of movement.
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Threshold Training – Resistance
A weight trainer needs to find out the maximum weight that they can lift 3 times for each
exercise that they want to perform. (3 rep max)
They will then use this figure to calculate the training thresholds for strength (70%) and
endurance (30%).
Examples
Aim: Increase strength using the bench press exercise.
3 rep max: 100kg.
Required lifting weight (70%): 70kg.
Actual exercise: 3 sets of 8 reps lifting 70kg
Aim: Increase strength using the bench press exercise.
3 rep max: 100kg.
Required lifting weight (30%): 30kg.
Actual exercise: 3 sets of 15 reps lifting 30 kg.
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Flexibility Training
“Flexibility is the range of movement around a joint.”
There are 3 main ways of developing flexibility:
• Static stretching.
• Ballistic stretching.
• PNF stretching.
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Proprioceptive Neuromuscular Facilitation.
P.N.F. Stretching
• P.N.F. stands for Proprioceptive Neuromuscular Facilitation.
• This type of stretching is very good for increasing flexibility.
• The athlete takes the limb to the point at which resistance is felt.
• They then complete an isometric contraction (muscle length does not
change) against an immovable object, usually a partner.
• They then repeat this process (second and third time the muscle is able to
stretch further) until their own limit is reached.
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Ballistic Stretching
Ballistic Stretching
• Also called dynamic or active stretching.
• This involves the athlete moving the limb through an extreme range of
movement, once it is in a stretched position.
• The athlete uses jerky movements to try to increase flexibility at the joint.
• This method is only suitable for people who are already flexible.
• This method has risks for injury.
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Static Stretching
Static Stretching
• Also called passive stretching.
• The muscle is taken to it’s maximum range and then held for between 10
and 45 seconds.
• The longer the stretch is held the greater chance of an increase in
flexibility.
• Less risk of injury than ballistic stretching.
• Provides prevention and relief from muscle / joint pain.
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Homework
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Revise everything for next theory lesson as we are having a test
1.Describe the components of fitness required to achieve excellence and their effects on a
footballer’s performance (P1)
2. Describe 3 different training methods used to achieve excellence and improve fitness in
Football(P2)
3. Describe four different lifestyle factors that can affect a footballer’s ability to train regularly
and their match performance (P3)
In order to achieve a MERIT grade, you must
4. Explain why these components’ of fitness are required to achieve excellence in Football
using examples from the game. (M1)