Year 10 GCSE PE

1. Year 10 GCSE PE Principles of training

2. The principles of training 3 Learning objectives By the end of this presentation you should be able to: • Understandthe principles of training • Describewhat each principle is • Explain how individual needs affect training

3. Testing Components of Fitness Coordination Cooper 12 Minute Run Two Ball Bounce Ruler Drop Test Cardiovascular Fitness Reaction Time Sit and Reach Test 30 Metre Sprint Flexibility Speed

4. Testing Components of Fitness Hand Grip Test Illinois Agility Test Standing Stork Test Muscular Strength Agility Balance Power Step Up Test Sergeant Jump Test Muscular Endurance

5. TARGET SETTING Before planning a Personal Exercise Programme (PEP) you need to decide what your end goal will be and think about the following: • What is the aim of your PEP? • If is a programme to improve general fitness levels? Specific components? • Is it designed to improve performance in a particular activity? • EXAMPLE ‘ I want to be fitter’ or ‘I want to be better at football’ or ‘I want to complete the London Marathon’.

6. SMART goals • S • M • A • R • T

7. SMART goals • S - Specific • M - Measurable • A – Achievable • R - Realistic • T – Time-bound

8. The principles of training 4 Principles of training There are several principles of training, each influencing the training of a performer in a different way. Good training takes into consideration all of the principles and their effects on the body.

9. The principles of training 5 These principles of training are essential to the planning of a systematic training programme so that an individual can improve their fitness.

10. The principles of training 6 • The main principles of training are: • Specificity • Progressive overload • Individual differences/needs • Rest and recovery • Reversibility

11. The principles of training 7 Specificity The specificity principle requires an understanding of the needs of the game or event you are taking part in. Training must be geared towards the needs of the specific sporting activity in order to improve fitness of the body parts that the sport uses.

12. The principles of training 8 For example, to meet the specific needs of football, a goalkeeper’s training will include lots of reaction work.

13. The principles of training 9 A cyclist and a long-distance runner both need to train to improve their muscular endurance in their legs, but the training methods will be different; a cyclist will train on a bike whilst the runner will train by running!

14. The principles of training 10 It is important that the training activities are practised at match pace. If you train slowly, you’ll compete slowly!

15. The principles of training 11 Progressive overload The principle of progressive overloadinvolves having the body work at a greater rate than normal and then gradually increasing the stress, as it adapts to these exercise training levels.

16. The principles of training 12 Exercising at the same level of difficulty all the time will: • Only maintain current fitness levels in the short-term • Have no effect on improvement in the long-term as the training starts to change your body tolerances.

17. The principles of training 13 An athlete’s body needs to be gradually put under slightly more pressure, systematically, to continue to improve. After five to six weeks there may be a need to change the training programme.

18. The principles of training 14 The point where exercise is demanding enough to have an effect on the body is called the threshold of training. As the intensity of the exercise increases there is a greater demand for more oxygen to produce energy.

19. The principles of training 15 The total amount of oxygen needed so that the body can function, is called the oxygen uptake. However, there is a limit to the amount of oxygen uptake and this is called the VO2 maximum(or ‘max’).

20. The principles of training 16 A simple indicator of when a person reaches the VO2 maximum is that they will be unable to talk to another person, as they will have too little breath to do so.

21. The principles of training 17 Individual differences/needs Everyone has a different fitness level so training plans need to take account of this in order to achieve positive effects. Setting the demands and intensity of the exercise at the correct level ensures it is safe for the individual performer.

22. The principles of training 18 Top-class athletes have specific competitions in mind. The training process is therefore systematically planned so they reach a peak of performance to coincide with that event.

23. The principles of training 19 Rest and recovery Rest and recovery time is very important for all athletes. Overtraining can result in poorer results from performance and training as it increases the risk of injury and illness and can decrease the desire to exercise.

24. The principles of training 20 Overtraining complications: Reduced powers in strength, endurance and speed Loss of acquired skills Feelings of insecurity Inability to concentrate Fear of competition Greater recovery time required Overanxious, depressed and sensitive Lack of flow and rhythm to movement

25. The principles of training 21 When planning a training programme, and to aid recovery, it is a good idea to think about: • Periodization • Designated rest times • Variety of training types • Different exercises for the same muscles

26. The principles of training 22 Reversibility Any adaptation that takes place as a consequence of training will be reversed when you stop training

27. Reversibility • Gradually losing fitness instead of progressing or remaining at the current level. • This happens when a person is ill or injured. • Some people keep their fitness longer than others; this depends on how long they trained or how serious the illness or injury. • Anyone who stops training will lose fitness

28. The principles of training 22 Time Although not specifically a training principle, it is still vitally important to consider time when training in terms of…

29. The principles of training 23 • The frequency of training. • The length of the session. • The time allowed for recovery. • The time given to different training methods. • The time given to prepare for an event.

30. The principles of training 24 • Task • Design five questions with answers about principles of training. In pairs, take it in turns to test each other’s knowledge. • Swap your questions with someone else and ask your partner the new questions.

31. The principles of training 25 Exam questions 1. Progressive overload is: • Matching the exercises to the activity • The degeneration of the muscles after exercise has stopped • Working the body harder than normal and then increasing the intensity gradually • Allowing the body to recover to maintain a high level of performance

32. The principles of training 26 2. Specificity is: • Allowing the body to recover to maintain a high level of performance • Matching the exercises to the activity • The degeneration of the muscles after exercise has stopped • Working the body harder than normal and then increasing the intensity gradually

33. The principles of training 27 • What you have learnt • in this topic: • The principles of training • How individual needs affects training

34. Exam Q’s • Coordination is: A How well a task is completed B The ability to use two or more body parts together C The ability to change position quickly and with control D Working together as a team

35. Exam Q’s

36. Exam Q’s

37. Homework • Complete the ‘TARGET SETTING’worksheet. • Hand in next lesson (MONDAY 15th October). • If you are struggling to complete this worksheet please come to see me before this Friday.

38. The principles of training 28 Learning objectives You should now be able to: • Understandthe principles of training • Describewhat each principle is • Explain how the individual affects training