Training Why, When, How

Why Do People Train? For a specific sport To manage weight Improve general fitness Recover from injury Muscular development Social, physical, mental reasons

How to Design an Exercise Programme Have a Goal or Aim Decide on a Training Method Apply the Principles of Training Plan the Training Session

Training Threshold This is the MINIMUM amount of training or exercise that must be undertaken to make a significant difference. As your body adapts to training and you get fitter, the training threshold will increase. Training Threshold can be determined and monitored by measuring your heart rate. (Heart Rate should be above 60% of Max Heart Rate).

The Principles of Training Specificity Progression Overload Reversibility Tedium S P O R T

Specificity Training needs to be SPECIFIC to the individual, the aim of the programme, the muscles used, the skills required, the energy system used etc Eg……

Progression The amount of exercise and the amount of stress you put on you body must be gradually increased. Increased must be realistic, but significant. No increased = No improvement. Increase to big = Unachievable and demotivated

Overload Overloading your body with higher work rates will increase the demand placed on the body. This will improve fitness.

Overload Overload can be increased in 3 ways Increasing Frequency – How Often 2.Increasing Intensity – How Hard 3.Increasing Duration – How Long

Reversibility Fitness levels will deteriorate rapidy if you stop training. It only takes 3 / 4 weeks to get out of condition. Training must be sustained.

Tedium If training is boring, you are less likely to continue. Training should be fun and varied.

The FITT Principle Frequency – How Often - at least 3 x a week. - eg every other day to allow recovery Intensity- How Hard - monitor heart rate - keep above training threshold Time – How Long - Minimum of 20 mins per session Type – What Kind - Training method

Training Methods Continuous Training Fartlek Training Interval Training Weight Training Circuit Training

Continuous Training No rest periods Aerobic Steady pace Training must be within heart rate zone (60%-80% of max heart rate) Eg running, cycling, rowing, aerobics

Fartlek Training Speed Play Continuous training that varies the intensity. Aerobic exercise with short bursts of anaerobic Running is most popular.

Interval Training Alternate periods of work and rest. Long work periods need long rest, short work periods need shorter rests. Eg. On 100m track Sprint 100m, walk 300m. Repeat several times.

Weight Training A heavy weight lifted a few times will increase your maximum strength. A light weight lifted repeatedly will increase your dynamic strength / muscular endurance. A medium weight moved quickly will increase your explosive strength / power.

Weight Training Repetitions (Reps) How many times you lift the weights. Sets How many reps you perform. Eg Bench Press 15 x 20kg (15 Reps) Repeat 3 times (3 Sets)

Circuit Training 8 – 15 stations arranged in a loop. Different exercise completed at each station.

Circuit Training Ways to complete the circuit. Do a number of reps at each station. Spend an amount of time at each station eg 30 secs. Short rests may be included between stations. Ways to progress the circuit. Do more reps at each station. Increase time spent on each station. Reduce rest time between stations. Repeat circuit. Make activities more challenging eg raise height of step if doing step ups.

Continuous Training Advantages Good for aerobic fitness. No specialist equipment needed. Good for fat burning. Disadvantages Can be boring. Not good for anaerobic or speed training.

Fartlek Training Advantages Disadvantages Trains aerobic and anaerobic systems. Good for games which have changes of pace. No specialist equipment. Disadvantages Difficult to measure training. Needs self discipline to maintain work rate. Not sport specific.

Interval Training Disadvantages Advantages Used for aerobic and anaerobic or mixture of both. Easy to measure workload. Suitable for lots of sports. Times and distances can be varies to suit individuals. Disadvantages Hard to keep going. Can be repetitive and boring.

Weight Training Advantages Can target specific muscle groups Used for most sports Effect way of increasing muscular strength and endurance. Progression can be easily measured. Disadvantages Needs specialist equipment which can be exspensive. Needs special location to be used safely. Needs to be well planned with correct techniques. Not suitable for U16

Circuit Training Advantages Lots of activities can be included. Which helps motivation. Can be designed to be specific to any sport. Can be adapted to include fitness and skill work. Does not require specialist equipment. Can train both aerobic and anaerobic. Disadvantages Needs organisation and planning. Can take time to set up.