Aerobic Endurance Exercise Training Session 1 Principles of Training

Learning Outcome 1 To understand the principles of training in a sporting context FITTA and SPORMV

Objectives By the end of this session students will be able to: List the principles of training. Identify FITTA principles within the overload component of training. Be able to apply principles of training in order to design Personal training plan (PTP).

Principles of Training For any training programme to be effective, the trainer or coach must follow a number of essential principles referred to as SPORMV

Sport Principles Specificity Progression Overload Reversibility Moderation Variance

Specificity Training Programmes must be specific to the needs of the sport and performer. Consider components of fitness. Service requirements

Task 1 - Worksheet 30 seconds to Identify ‘S’ in the principles of training and provide an example End

Progression In order to improve and continue to develop, the training programme must be made progressively harder. Once the body adapts to stresses and loads placed upon them no further changes will occur. Progression must be steady yet consistent, overload is an essential element to progression and adaptation.

Task 1 - Worksheet 30 seconds to Identify ‘P’ in the principles of training and provide an example End

Consider ACSM Guidelines. Overload In order for the body to adapt it must work harder than normal. The body can be overloaded by manipulating the (five) key factors of training: F I T T A Frequency – How often? Intensity – How hard we train? Time - Length of time spent on an activity Type – Describes the type of activity Adherence – Ensuring the individual sticks to the programme Consider ACSM Guidelines.

ACSM Guidelines for Cardiovascular Fitness Frequency 3-5 times per week Intensity 55-90% MHR 40%/50%-85% VO2max Time 20-60 minutes Type Any Activity that is rhythmical and utilises large muscle groups. .

Task 1 - Worksheet 30 seconds to Identify ‘O’ in the principles of training and provide an example End

Frequency Training Frequency Training frequency is the number of training sessions conducted per day or per week. The frequency of training sessions will depend on the interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season.

Intensity Training Intensity Adaptations in the body are specific to the intensity of the training session. High-intensity aerobic exercise increases cardio-vascular and respiratory function and allows for improved oxygen delivery to the working muscles. Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment. Calculated using Age-predicted maximum heart rate (APMHR) Borg Scale/ Rate of Perceived Exertion (RPE) Talk Test

Intensity Target Heart Rate Calculation Percentage of Maximal Heart Rate Method Age-predicted maximum heart rate (APMHR) = 220 − age Target heart rate (THR) = (APMHR × exercise intensity) Do this calculation twice to determine the target heart rate range (THRR). APMHR x 0.55 APMHR x 0.90 Eg. 220 – 20 = 200 200 x 0.55 = 110 200 x 0.90 = 180 THRR = 110-180BPM

Table 18.2 Reprinted, by permission, from Borg, 1998. Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998.

Time Exercise Time /Duration Exercise duration is the length of time of the training session. The duration of a training session is often influenced by the exercise intensity: the longer the exercise duration, the lower the exercise intensity.

Type Exercise Type / Mode Exercise mode is the specific activity performed by the athlete: cycling, running, swimming, and so on. Remember that the more specific the training mode is to the sport, the greater the improvement in performance. Consider service requirements

Adherence Exercise Adherence / Progression - Why Carry on? Progression and results influence adherence. Progression of an aerobic endurance program involves increasing the frequency, intensity, and duration. Frequency, intensity, or duration should not increase by more than 10% each week. When it is not feasible to increase frequency or duration, progression can occur with intensity manipulation. Progression of intensity should be monitored to prevent overtraining.

Reversibility Use it or lose it! It takes much longer to gain fitness than it does to lose it. If we train our muscles get bigger (hypertrophy), alternatively if we don’t our muscles get smaller (atrophy)

Task 1 - Worksheet 30 seconds to Identify ‘R’ in the principles of training and provide an example End

MODERATION Take into account the persons AGE, GENDER, EXPERIENCE and the ENVIRONMENT For example planning a session that would include young athletes and mature performers

Rest Periods An effective training programme includes rest periods. After a period of exercise it is important to give your body time to recover through rest. While resting, your body has the time required to repair and heal itself. The rest period allows muscle fibres to repair themselves and becomes stronger improving your strength. Symptoms associated with over training: Loss of appetite Loss of muscle Lack of sleep Injuries- shin splints Increased risk of illnesses

Variance Training must be varied to ensure the athlete/ performer maintains motivation If the same activity is performed frequently, training becomes repetitive and boring. Consider readiness to exercise.

Task 1 - Worksheet 30 seconds to Identify ‘T’ in the principles of training and provide an example End

Check Learning Activity In pairs identify the principles of training and organise them into an order of importance to present to the class. End

Learning Objectives By the end of this session students will be able to: List the principles of training. Identify FITTA principles within the overload component of training. Be able to apply principles of training in order to design Personal training plan (PTP).