PRINCIPLES OF TRAINING

PRINCIPLES OF TRAINING 22ND APRIL 2012

LESSON OBJECTIVES BY THE END OF THE LESSON, YOU WILL: • KNOW WHAT THE ACRONYMS “SPORT” & “FITT” STAND FOR • UNDERSTAND HOW TO APPLY EACH PRINCIPLE TO A CHOSEN SPORT • BE ABLE TO PLAN AN EFFECTIVE HEALTH RELATED TRAINING PROGRAMME

TASK 1. PLYOMETRICS A. WORKING AT 60-80% HRMAX FOR A LONG PERIOD OF TIME D. SERIES OF STATIONS COMPLETED ONE AFTER THE OTHER 2. CIRCUIT TRAINING B. STRETCHING A MUSCLE IMMEDIATELY BEFORE AN EXPLOSIVE MOVEMENT 3. CONTINUOUS TRAINING C. “SPEED PLAY” – WORKING AT A VARIETY OFINTENSITIES OVER A LONG PERIOD OF TIME 4. FARTLEK TRAINING 5. WEIGHT TRAINING E. PERIODS OF WORK FOLLOWED BY PERIODS OF REST 6. INTERVAL TRAINING F. WORKING MUSCLES AGAINST RESISTANCE

PRINCIPLES OF TRAINING • THEY ARE A SET OF GUIDELINES TO ENSURE THAT TRAINING IS EFFECTIVE • IF AN ATHLETE FOLLOWS THEM CORRECTLY, THEY WILL: • IMPROVE FASTER • AVOID INJURY • STAY MOTIVATED

ACRONYMS TO REMEMBER • F • I • T • T • S • P • O • R • T

PRINCIPLES OF TRAINING • IF YOU WERE GOING TO PLAN A TRAINING PROGRAMME, WHAT 3 THINGS WOULD YOU CONSIDER? • WHAT IS THE MOST IMPORTANT CONSIDERATION WHEN PLANNING?

FREQUENCY • HOW OFTEN? • THE MORE YOU TRAIN, THE GREATER POTENTIAL FOR IMPROVEMENT • YOU SHOULD TRAIN REGULARLY IN ORDER TO SEE IMPROVEMENTS • FOR EXAMPLE – YOU MAY CHOOSE TO TRAIN 3 TIMES EACH WEEK

INTENSITY • HOW HARD? • THIS IS THE MOST IMPORTANT VARIABLE • HOW HARD SHOULD YOU WORK DURING A SESSION • FOR EXAMPLE – 70% HRMAX

TIME (DURATION) • HOW LONG? • HOW MUCH TIME WILL YOU SPEND TRAINING • DURATION SHOULD BE RELATED TO THE SPORT YOU ARE TRAINING FOR • EG. A FOOTBALL PLAYER MAY TRAIN FOR 45 MINUTES

TYPE • HOW? • THE CHOSEN METHOD OF TRAINING • IT IS IMPORTANT TO CHOOSE 1 THAT SUITS YOUR OWN NEEDS AS A PERFORMER • EG. A MARATHON RUNNER MAY CHOOSE CONTINUOUS TRAINING RATHER THAN INTERVAL TRAINING

TASK • WITH THE PERSON NEXT TO YOU • YOU ARE GOING TO PLAN A TRAINING PROGRAMME DESIGNED TO IMPROVE HEALTH • HOW WOULD YOU APPLY FITT TO IMPROVE YOUR HEALTH?

ANSWERS • FREQUENCY – 2 – 4 TIMES PER WEEK • INTENSITY – MODERATE (60-80% HRMAX) • TIME – 30 – 60 MINUTES PER SESSION • TYPE – CONTINUOUS, INTERVAL, CIRCUIT, WEIGHT, FARTLEK – ANY OR ALL.

SPECIFICITY • KEEP IT RELAVANT TO YOU AND YOUR NEEDS • KEEP IT RELAVANT TO YOUR SPORT • EG. A SWIMMER SHOULD SWIM DURING TRAINING • EG. IF YOU WANT TO IMPROVE STAMINA, DON’T DO SPRINTS

PROGRESSION • YOU MUST GRADUALLY INCREASE THE DEMANDS ON THE BODY IN ORDER TO KEEP IMPROVING • IF YOU DON’T DEVELOP TRAINING YOUR BODY WILL GET USED TO IT AND STOP IMPROVING • YOU CAN PROGRESS IN MANY WAYS; eg. DECREASE REST, INCREASE FREQUENCY, INTENSITY, DURATION ETC • PROGRESSION SHOULD BE IN MANAGEBALE CHUNKS, NOT TOO MUCH TOO SOON • EG. IN WEEK 1, RUN FOR 20MIN. INCREASE TO 25MIN IN WEEK 2, 30MIN IN WEEK 3 AND SO ON

REVERSIBILITY • YOU MUST TRAIN REGULARLY TO KEEP IMPROVING • IF YOU STOP TRAINING THE BODY WILL RETURN TO PRE TRAINING LEVELS • WHAT YOU GAIN IN 3 WEEKS OF TRAINING CAN BE LOST IN 1 WEEK

TEDIUM • KEEP TRAINING VARIED AND FUN TO AVOID GETTING BORED • THIS WILL KEEP YOU MOTIVATED • “VARIETY IS THE SPICE OF LIFE” • IT WILL HELP TO AVOID OVERTRAINING

OVERTRAINING • OCCURS WHEN A PERSON TRAINS TOO OFTEN, WITHOUT SUFFICIENT REST • THE BODY NEEDS TO REST IN ORDER REPLENSIH ENERGY SUPPLIES • REGULAR OVERTRAINING CAN LEAD TO: • DECLINE IN PERFORMANCE • LOSS OF MOTIVATION • INJURY / ILLNESS • LOSS OF SLEEP • IRRITABLE / MOOD SWINGS

HOMEWORK • YOU WILL CREATE A 6 WEEK HEALTH-RELATED TRAINING PROGRAMME • YOU WILL INPUT THIS PROGRAMME ONTO 1 SIDE OF A4, USING THE TEMPLATE GIVEN • YOU SHOULD APPLY THE FITT PRINCIPLES OF TRAINING TO MAKE IT EFFECTIVE • FOR EACH METHOD OF TRAINING USED, YOU WILL WRITE UP WHAT YOU WILL DO IN THAT SESSION

EXAMPLE

EXAMPLE • WEIGHTS • 8 EXERCISES: • SQUATS • LAT PULLDOWN • LEG CURL • SHOULDER PRESS • LEG EXTENSION • CHEST PRESS • ABDOMINAL CURLS • SEATED ROW • 15 REPS, 2 SETS. 1MIN REST BETWEEN. • INTENSITY – LOW WEIGHT, HIGH REPS (MUSCULAR ENDURANCE) • TIME – APPROX 1HR

PRINCIPLES OF TRAINING