Transcript PrinciplesMethods

Physical Education
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Principles of Training
Victory Physical Education
Copyright 2005
Fitness Training Principles
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In preparing your exercise programme, you
need to bear in mind the following.
1. the individual and their requirements
 2. specific components of fitness
 3. warm up and cool down
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Victory Physical Education
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The individual and their
requirements
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First you must establish the purpose of the
exercise programme. In our case we are
preparing for a triathlon at the end of this
term.
The time frame will influence the nature and
possibly the severity of the programme you
intend to plan.
Victory Physical Education
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The individual and their
requirements
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Our initial assessment may also need to
be reviewed every so often in the light of
progress and any change of
circumstances: for example, illness or
periods when commitments at work make
it difficult to find time to exercise.
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Fitness Components
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Cardiovascular Endurance
 Muscular Endurance
 Strength
 Flexibility
 Agility
 Balance
 Co-ordination
 Speed of Reaction
 Timing
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Energy Systems=ATP production
ATP-CP (fight or flight response) about
60m flat out. No O2
 ATP-Lactic Acid Anaerobic (short term)
Glycogen (CHO) High intensity 30secs –
2mins)
O2 not used so lactic acid builds up
 Aerobic CHO and Fat. Longer exercise
lower intensity
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Victory Physical Education
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Principles of Training
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We need to train to improve our fitness.
For steady progress and to avoid injury we
should follow the SPORT principles of
training.
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Principals of Training
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Frequency
Intensity
Duration
Overload (Progressive)
Specificity
Adaptation
Regularity
Reversibility
Variety
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Frequency
For Adaptation to occur there needs to be
consistent regular stress on the muscles
and energy systems
 Each activity swim, cycle, run will require
training during teach week leading up to
the event.
 You will need to prioritise depending on
your strengths/weeknesses in each event
 Careful not to over train and cause injury
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Intensity
How hard should you train?
 Muscles and Physiological systems adapt
as a result of consistently applied
stimulation
 Need the right amount of intensity
(see overload)
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Duration
The time of stress on the muscles or
physiological system
 This will differ widely depending on what
the outcome required is.
 Aerobic (time or distance)
 Anaerobic (interval work)
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Overload (Progressive)
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The body takes time to adapt to more or harder
exercise. We must build up stress on our bodies in
a gradual, or progressive way ie increasing distance
or number of reps
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What will happen if we build up stress on the body
too quickly or slowly?
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We will increase the risk of injury or may become
disinterested or bored and give up.
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Overload
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Quite simply, we can only achieve improvements in most
aspects of physical performance by forcing the body to
work beyond it’s current known limits. In other words we
OVERLOAD it.
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Example – to improve our aerobic fitness by
running, we could run more times a week, complete
the run in a shorter time or increase the distance we
run. Each one of these will overload the aerobic
system. The aerobic system will gradually adapt to
cope with the overload and we will become fitter.
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Specificity
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Every 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.
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We must always use a training programme
that puts regular stress on the muscle
groups or body system that we want to
develop.
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Adaptation
Greatest improvement are seen early in a
training program.
 Motivation and increased intensity to
produce further improvements.
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Improvement
Time
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Regularity
Similar to frequency
 Need to have consistent regular training of
muscles and energy systems for
improvement.
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Reversibility
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The process of REVERSIBILITY applies to
most aspects of physical performance. It
means that the effects (or improvements)
of training will be lost at about one third
of the rate at which they were gained.
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Reversibility
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We lose our aerobic fitness more easily than our
anaerobic fitness because our muscles quickly
lose much of their ability to use oxygen.
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Our anaerobic fitness is affected less by not
training.
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Variety
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Our training programme must be varied to avoid boredom.
This should not be a factor in our training
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Methods of Training
Continuous Training
 Weight Training
 Circuit Training
 Interval Training
 Callisthenics
 Plyometrics
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Warm up and Cool down
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Why Warm up?
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The body needs to be well prepared for
physical exercise. It is not such a good idea to
suddenly begin strenuous activity and expect
the body’s systems to adapt instantly without
injury. As part of this preparation we need to
ensure the following:
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Warm up and Cool down
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1. Pulse rate should be gradually raised.
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2. Joint flexibility should be addressed through a
series of moderate stretching and mobility
exercises.
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3. Skills that are part of the activity can be part
of your warm up.
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4. Performer to become mentally focused on the
activity.
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Warm up and Cool down
environment
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Where possible the warm-up environment
should resemble that of the competition.
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Example – Swimmers should warm up in a
practice pool, weightlifters should warm up in a
weight-room.
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Warm up and Cool down
Why cool down?
 The purpose of the cool down is, in many
respects, the exact opposite of the warm
up.
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The body has been working at a maximum
level in competition or in training and
must be allowed to return gradually to it’s
normal resting rate.
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Warm up and Cool down
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During exercise, the heart rate is much faster
during exercise than normal and blood is being
pumped around the body at a higher rate.
Suddenly stopping this physical activity will cause
blood to pool in the bodies tissues, which
effectively then has nowhere to go.
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If the heart slows down too quickly, this can also
slow down the removal of LACTIC ACID from the
muscle tissues and can cause muscle soreness
when the body finally cools down.
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Continuous Training
Cardio respiratory endurance
 Muscular Endurance
 Frequency (3-4 times per week)
 Duration (min of 20 mins)
 Intensity (HR 70%-85% of max HR)
 Overload (↑intensity, ↑duration,
↑frequency
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Weight Training
Muscular Strength
 Muscular Endurance
 Power
 Frequency (3-4 times per week) ↑reps
 Intensity isotonic traditional weights
isometric immovable object isokinetic
machines, eccentric lengthening muscle)
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Circuit Training
A circuit of different exercises. Can be for
general fitness or Specific to a sport.
 Muscular strength/endurance/power
 Aerobic endurance
 Agility and skills
 Can use timing or an amount
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Interval Training
Designed for all three energy systems
 Alternating work and rest periods
 Dependent on what energy system you
are targeting (see next three slides)
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Interval ATP-CP
Training Component
Application
Work duration
1-10 secs
Rest
10-100 secs
Work : Rest ratio
1:10
Reps
4:6
Sets
2-4
Rest between sets
5-10
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Anaerobic ATP-Lactic Acid
Training Component
Application
Work Duration
30-120 secs
Rest between reps
90 -360 secs
Work : Rest ratio
1:3
Reps
4-6
Sets
1-4
Rest between sets
5-10 mins
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Aerobic Energy System
Training Component
Application
Work Duration
15secs – 3 mins
Rest between reps
1-5 mins
Work : Rest ratio
1:1 to 1:2
Reps
5-20
Sets
1-3
Rest between sets
minimal
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Callisthenics
Resistance using body weight
 Press ups, sit ups
 Strength one handed press ups
 Endurance increase repetitions
 Power do press ups fast (explosive)
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Plyometrics
Involves muscles contracting explosively
to overcome the body’s weight .
 Eccentric (lengthening) immediately
followed by concentric (shortening) of
muscle
 Uses reflexes and elastic properties of
muscle to develop explosiveness
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Copyright 2005