Principles and Optimisation of Training

Principles and Optimisation of Training

Learning Objectives

At the end of the lesson you will know the definitions of principles of training and be able to apply them to personal exercise/training programmes, including specificity, overload, progression, and reversibility.
At the end of the lesson you will understand the definition of the elements of FITT (Frequency, Intensity, Time, Type) and be able to apply these elements to personal exercise/training programmes.
At the end of the lesson you will know different types of training, including continuous, fartlek, interval, circuit training, weight training, plyometrics, and HIIT (High Intensity Interval Training).
At the end of the lesson you will understand the key components of a warm-up and be able to apply examples of pulse raising, mobility, stretching, dynamic movements, and skill rehearsal.
At the end of the lesson you will know the physical benefits of a warm-up, including effects on warming up muscles, body temperature, heart rate, flexibility, pliability, blood flow, and speed of muscle contraction.
At the end of the lesson you will understand the key components of a cool down and be able to apply examples of low intensity exercise and stretching.
At the end of the lesson you will know the physical benefits of a cool down, including helping the body’s transition back to a resting state, gradually lowering heart rate and temperature, circulating blood and oxygen, reducing breathing rate, removing waste products, reducing muscle soreness, and aiding recovery.

What do you already know about training principles?

Principles of Training

Specificity: Training relevant to the sport.
Overload: Working harder than usual to improve.
Progression: Gradual increase in intensity, duration, and frequency.
Reversibility: Loss of fitness when demands decrease.

FITT Principles

FITT: Frequency, Intensity, Time, Type.
Frequency: How often you train.
Intensity: How hard you train.
Time: Duration of training sessions.
Type: Kind of training you do.

Types of Training

Continuous training: Steady effort without rest.
Fartlek training: Mix of continuous and interval training.
Interval training: High-intensity work alternating with recovery.
Circuit training: Series of exercises with minimal rest.
Weight training: Resistance training using weights.
Plyometrics: Explosive movements for power.
HIIT: Short bursts of intense exercise with rest.

Warm-Up Components

Key components: Pulse raising, mobility, stretching, dynamic movements, skill rehearsal.
Purpose: Prepare body for physical activity.

Benefits of a Warm-Up

Increases muscle temperature, heart rate, and flexibility.
Enhances blood flow and speed of muscle contraction.

Cool Down Components

Key components: Low intensity exercise, stretching.
Purpose: Transition body back to resting state.

Benefits of a Cool Down

Helps lower heart rate and body temperature.
Circulates blood and oxygen, reduces soreness, aids recovery.

Definitions

Specificity: Training should be relevant and appropriate to the sport.
Overload: To improve fitness, the body must work harder than it is accustomed to.
Progression: Gradually increasing intensity, duration, and frequency of exercise.
Reversibility: Fitness improvements are lost when demands on the body are lowered.
FITT: A principle for exercise programming standing for Frequency, Intensity, Time, Type.
Continuous training: Steady-state, sustained effort without rest intervals.
Fartlek training: Interval training that mixes continuous and interval training.
Interval training: Alternating periods of high-intensity work with lower-intensity recovery.
Circuit training: A series of exercises performed in rotation with minimal rest.
Weight training: A type of strength training using weights for resistance.
Plyometrics: Exercises involving explosive movements to improve power and speed.
HIIT: High Intensity Interval Training, involving short bursts of intense exercise.
Warm-up: Activities designed to prepare the body for physical activity.
Cool down: Activities to help the body transition back to a resting state

Write down 3 things you learned in this lesson.

Have students enter three things they learned in this lesson. With this, they can indicate their own learning efficiency of this lesson.

Write down 2 things you want to know more about.

Here, students enter two things they would like to know more about. This not only increases involvement but also gives them more ownership.

Ask 1 question about something you haven't quite understood yet.

The students indicate here (in question form) with which part of the material they still have difficulty. For the teacher, this not only provides insight into the extent to which the students understand/master the material, but also a good starting point for the next lesson.