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Principles of Training

Principles of Training. Use the acronym SPORT FIT to help you remember the principles of training. S= Specificity Training needs to be specific to the activity. Training needs to be specific to the person. PO = Progressive Overload.

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Principles of Training

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  1. Principles of Training

  2. Use the acronym SPORT FIT to help you remember the principles of training S= Specificity Training needs to be specific to the activity Training needs to be specific to the person

  3. PO = Progressive Overload The principles of frequency, intensity and time need to be considered in relation to progressive overload

  4. R = Reversibility Maintain fitness during competition phase Progressive overload Injury – no training – loss of fitness Adaptation Initial overload Resume training – reduce workload back to initial overload levels

  5. T = Tedium Tedium is a term related to boredom Boredom occurs when training is the same every session To prevent boredom it is important to vary each session Hill running Long run Pacing runs Gym work

  6. Rest and recovery are essential elements of effective progressive overload training http://www.youtube.com/watch?v=SYlSeamrWYg During initial overload, 3 sessions a week are recommended to develop CRE To allow the body to recover, these sessions should be organised with rest days between eg Monday, Wednesday & Friday To progressively overload, 4 sessions a week are required Recovery days are still needed between sessions Active recovery can also be used eg using a recovery run in a session following a long run session / warm down activity following a long football session

  7. Avoiding overtraining This is the final factor to consider in relation to principles of training. It is important to make the connection to specificity,FIT and rest and recovery . CRE Example – Initial overload Applying the principles specifically to meet needs and aspect of fitness will provide effective training and avoid overtraining.

  8. Discuss the principles of training you would consider when designing and completing a training programme. This is a 6 mark question 15 minutes should be allocated to answer Most of the principles should be referred to in answer (Specificity: activity, person, performance; Progressive Overload; Frequency, Intensity, Time; Adaptation; Rest and recovery; Avoiding Overtraining) Describe how they were applied Explain and Justify why they were applied that way

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