Fitness training

Fitness training Designing a training programme

Physical fitness stamina muscular cardio respiratory physical fitness strength suppleness power speed

Skill-related fitness reaction time balance srf agility co-ordination

Mental-related fitness rehearsal MRF confidence motivation concentration

Designing a training programme • Before designing a training programme you have to know which aspects of fitness are needed for your particular sport. • Once you have worked out the areas you need to train, then the programme can be planned using the following principles:

Principles of training F I T T Physical fitness training programme specificity Progressive overload

Specificity • Training has to be specific to your needs; it has to be relevant to the activity, and to your existing levels of fitness and ability. • For example a basketball player completing a training programme would need to ensure that the training was specific to his role within the team (forward, guard or centre).

SPECIFICITY • YOUR NEEDS (A FOOTBALL KEEPER HAS DIFFERENT TRAINING NEEDS TO SAY, A STRIKER) • RELEVANT TO THE ACTIVITY(A SWIMMER WOULDN’T TRAIN ON A BIKE) • RELEVANT TO YOUR EXISTING LEVELS OF FITNESS AND ABILITY (YOU WOULDN’T TRAIN AT THE SAME LEVEL AS A TOP ATHLETE)

Progressive overload • Progressive overload is the second key principle in training. Progressive overload is crucial to performance improvement and occurs when you exercise at increasingly greater levels: you progressively add to the demands of your physical fitness programme as your body adjusts to the benefits of your current fitness programme.

Progressive overload 40min 50min 1hr+ 15min 30mins

Principles of training • The FITT principle should be applied to the training of any sport…this means: • F requency – how often you train per week. • I ntensity – how hard you work/exercise. I.e which training zone your targeting. • T ime – duration you work for/ how long your training lasts • T ype – what type of training activity you do

Frequency • Refers to the regularity and routine of your training session. • How often you train varies accordingly to the demands of the activity • To see any benefits of training (C.V.) you should be taking part at least 3-4 times per week for approximately 30mins.

FREQUENCY tuesday thursday monday wednesday friday saturday sunday Task:describe the difference in the frequency of training between an elite athlete, an adult wanting to improve general fitness and a young performer.

Intensity means how hard a person should exercise. Whenever you exercise you must raise your heart rate to be within your target zone. TRAINING ZONES Work it out: 220 – your age=MHR Aerobic = 60-80% MHR Anaerobic = 80-90% MHR INTENSITY

INTENSITY ADJUST THE WORK/REST INTERVALS YOU CAN INCREASE INTENSITY BY: LIFTING HEAVIER WEIGHTS RUNNING FASTER

TIME • REFERS TO THE LENGTH OF PLANNED TIME SPENT TRAINING. • THE DURATION OF YOUR TRAINING VARIES ACCORDING TO THE DEMANDS OF THE ACTIVITY

ANAEROBIC FITNESS IMPROVEMENTS ARE MOST LIKELY TO OCCUR AFTER 6-8WEEKS PROVIDED THE INTENSITY IS HIGH (80-90%). AEROBIC ENDURANCE IMPROVEMENTS ARE MOST LIKELY TO OCCUR AFTER 2-3 MONTHS IF THE FREQUENCY OF TRAINING IS 3-4 TIMES PER WEEK. TIME/DURATION

TYPE • THE TRAINING ACTIVITY MUST BE THE TYPE OF EXERCISE WHICH WILL BENEFIT THE PERFORMER AND BE SIMILAR TO THEIR SPORT OR ACTIVITY.

AEROBIC ENDURANCE • Continuous training • Fartlek (varied pace) • aerobics • interval training • circuits. • running, cycling, swimming and cv machines in gyms(rower, cross trainer, step machine and bike) will all benefit aerobic training.

ANAEROBIC • Interval (shorter bursts/shorter rests) • circuits • weights (larger loads/lower reps)

Fitness training