2. Fitness training Designing a training programme

3. Physical fitness

4. Skill-related fitness

5. Mental-related fitness

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

7. Principles of training Physical fitness training programme specificityProgressive overload FITTFITT

8. 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. 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). 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).

9. SPECIFICITY YOUR NEEDS 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 THE ACTIVITY (A SWIMMER WOULDN’T TRAIN ON A BIKE) RELEVANT TO YOUR EXISTING LEVELS OF FITNESS AND ABILITY RELEVANT TO YOUR EXISTING LEVELS OF FITNESS AND ABILITY ( YOU WOULDN’T TRAIN AT THE SAME LEVEL AS A TOP ATHLETE)

10. 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 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.

11. Progressive overload

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

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

14. FREQUENCY Task:describe the difference in the frequency of training between an elite athlete, an adult wanting to improve general fitness and a young performer.

15. INTENSITY Intensity means how hard a person should exercise. Intensity means how hard a person should exercise. Whenever you exercise you must raise your heart rate to be within your target zone. 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

16. INTENSITY YOU CAN INCREASE INTENSITY BY:

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

18. TIME/DURATION ANAEROBIC FITNESS IMPROVEMENTS ARE MOST LIKELY TO OCCUR AFTER 6-8WEEKS PROVIDED THE INTENSITY IS HIGH (80-90%). 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.

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

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

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