2B Principles of training .pptx

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Principles of training

Application of health- and performance-related components of fitness

Assessment of health-and performance-related components of physical fitness

Designing a fitness plan.

Principles of Training

• The Principles of training are important rules or guidelines that are applied to training programmes to ensure that the activities planned are appropriate for the athlete, so that adaptation occurs and performance improves.

• https://www.youtube.com/watch?v=eNcxtSF2-Ac

Specificity

Think, pair, share.

How would you train for the following sports?

• Marathon

• Weightlifting

• Netball

• Sprinting

• Boxing

• Swimming

Specificity

The principle of specificity states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce the desired effect. ... Essentially, specificity training means that you must perform the skill in order to get better at it

Progression

• Refers to the fact that the overload (Workout) should gradually increase as the body adapts

Overload

• Overload is the major component of all conditioning programs

• To improve fitness, the muscular and cardiorespiratory systems of the body must be stressed

• Overload is achieved by increasing

Intensity of exercise - low, moderate, vigorous

Duration of exercise - time

Overload

Examples of overload via duration include:

Working a muscle longer by increasing the number of repetitions

Holding a stretch for a longer period of time, or stretching the muscle to a longer length

<10 REPS = Strength

>10 REPS = ENDURANCE

Overload does NOT mean engaging in painful or exhausting workouts

How Do We Overload?

Think, pair, share

• For the following exercises give an example of how you could overload.

1. Jogging

2. Bicep curls

    

Reversibility

• When you train well using a safe and well planned training programme you should see changes in your body that benefit you.

• What would happen to these changes if you stopped training?

• That is REVERSIBILITY.

“IF YOU DON’T USE IT YOU LOSE IT”

• TASK

• Copy the above statement.

• Explain how this statement relates to reversibility?

• Do you think it takes longer to get fit or to get unfit?

Tedium

• If training gets boring the athlete will become demotivated and results will be affected.

• Keep training interesting.

• How could you change jogging to avoid tedium?

Tedium-Boardum

Training should be altered and varied to prevent and individual from suffering from Tedium.

Recap

R.A.I.D

Other Principles should be taken into consideration when training as an athlete

• Rest/Recovery

• Adaptation

• Individual Needs

• Diminishing Returns

Rest, Recovery

• Rest is a crucial part of any training plan, allowing the body to recover for gains to be made.

• With no sufficient rest overtraining could occur resulting in the risk of injury

Adaptation

• Refers to the body getting accustomed to a particular exercise or programme.

• Begining of new sessions may cause soreness therefore the body needs time

• D.O.M.S

Individual Needs

• All Athletes are different therefore a programme needed to be designed for these differences.

• Not a one size fits all

• An Individually tailored training programme to allow athletes to achieve their goals

Diminishing Returns

• Individuals with low fitness levels will make greater gains then an athlete who has high fitness levels

• 5K TIMES

• 1 REP MAX

• The FITT formula can be adapted when developing training programes

Methods of Physical Fitness Training

Methods of Physical Fitness

Depending on the component of fitness been targeted there are a number of training Methods that can be employed.

• Circuit Training

• Continuous Training

• Fartlek Training

• Interval Training

• HIIT

• Stretching

• Weight Training

Circuit Training

• Can come in two forms:

• Fitness circuit and Skills circuit

• Mainly aimed at improving muscular endurance and cardiovascular fitness.

• It involves a number of different exercises and each take place at a ‘station’.

• It involves periods of work and periods of rest

Circuit Training Advantages

• Very good for general, all round fitness compared to other methods.

• Can combine and improve a variety of HRC & SRC

• Equipment doesn’t need to be expensive

• Can be tailored to suit people of all fitness levels

• Includes aerobic and anaerobic exercises

• Wide range of exercises

Continuous Training

• Continuous training is steady training.

• Activities can include walking, jogging, swimming, rowing, cycling etc.

• The working Heart Rate will not be very high (between 60%-80%).

• No rest periods

• Usually lasts about 20 minutes

Continuous Training Advantages

• Improves cardiovascular fitness.

• Very cheap.

• Can be done alone or in a group, and in a variety of places.

• Wide range of activities can be used

Fartlek training

• Derives from a Swedish word means ‘speed play’

• Involves fast and slow running, over a variety of terrains and distances. It also has recovery periods.

Fartlek Training Advantages

• Can take place in a variety of places

• Can include hill work-up and down.

• Can include repetitions

• Its flexible

• Suited to most games

Interval Training

• Defined as high intensity periods of work followed by defined periods of rest.

• Mainly designed to improve speed

• Example: 1 rep = 60 metre sprint followed by a 30 second rest period. Any one session could include 3 sets of 5 reps.

Interval Training Advantages

• Includes anaerobic actions/activities

• Can improve cardiovascular endurance too

High Intensity Interval Training (HIIT)

• Used to train for improvements in cardio, endurance and anaerobic

• Alternate between rest and intense work

• Active recovery results in working in the Aerobic Zone (50% of HR)

• TABITA: the most common type of HIIT 8 rounds 20 sec work 10 sec rest

Weight Training

• Uses progressive resistance, either in actual weight or in terms of repetitions.

• Weights are lifted to increase muscular strength in certain areas of the body.

• REPS: number of times the athlete repeats the exercise

• SETS: number of cycles of reps that the athlete completes

• REP MAX: the max weight an athlete can lift

Weight Training Advantages

Can be used to improve muscular strength or endurance, depending on how programme is planned.

Can include a wide variety of exercises 

Easy to monitor progress and overload

Weight Training Types

Unilateral - V - Bilateral

Specificity

Balance & Core Stability

Heavier Weight

Simultaneous training on both sides

Stretching

• Stretching can improve motion of joints, increase blood flow to the muscles and decrease feelings of stiffness.

• Static stretching

• PNF

• Dynamic stretching

Strategies to support recovery

1. Sleep

2. Napping

3. Relaxation

4. Ice Baths

5. Compression garments

6. Contrast bathing

7. Tapering

8. Active recovery

• Lighter training days

  • Active rest days

Periodisation

Refers to the future of a training period, not just by week or month but the larger picture e.g. a season.

• Macrocycle: The BIG picture

• Mesocycle: break down of the BIG picture (preseason)

• Microcycle: week long periods that add up to form a Mesocycle

Exam Questions (HL)

• Discuss 2 examples of how a referee can use the principles of training to improve cardio-respiratory endurance levels for elite performance.

Exam Questions (OL)

• The FITT formula is an acronym. What do the initials FITT stand for?

• Tour de France athletes prepare for 3000km over 22 days, they must develop elite levels of flexibility, muscular endurance and cardio-respiratory endurance to complete the course without injury.

Explain using FITT formula how you would improve ONE of these components of fitness