Principles of Training Revision

Principles of Training For a physical fitness training programme to be effective you need to apply the training principles of specificity, and overload to your programme. This can be achieved by adapting duration, intensity and frequency in your programme.

Principles of Training Duration Physical fitness training programme Progressive Overload Specificity Intensity Frequency

Specificity Specificity is the first key principle in training. Specificity is crucial to physical fitness performance improvement.

Specificity ? Any training you do has to be specific to your needs; it has to be relevant to the activity, and to your existing levels of fitness and ability. ? i.e. if you were a long distance runner you would not train by lifting heavy weights.

Example A basketball player completing a physical fitness training programme would need to - make the programme relevant to basketball - ensure that training was specific to their role within the team (forward, centre, guard)‏ make the programme relevant to their existing ability and physical fitness levels

Example If you were a hockey player who needed speed for short sprints in a game you might complete some shuttle sprints in training

Progressive Overload Progressive overload is crucial to performance improvement and occurs when you exercise at increasingly greater levels: i.e. you progressively add to the demands of your physical fitness programme as your body adjusts to the benefits of your current fitness programme.

Frequency Frequency refers to how often you train.This varies according to the demands of the activity. Some activities require many training sessions per week over a number of months before improvement occurs.

Example For the average performer to improve cardio-respiratory endurance they would need to: 1. Get heart rate within the training zone. training zone p u 85% of 220-age l s 60% of 220-age e age in years 2. Work for 20-30 minutes in training zone. 3. Do this 3-4 times per week.

Intensity Intensity refers to how hard you train. This relates to the demands of your training sessions. The setting of the levels of intensity is very important, especially for the speed/strength/power training aspects of physical fitness.

Example Aspect of Fitness Cardio-respiratory endurance Athlete Long Distance Runner % Effort 50-60% (lower intensity level) Training Longer, more continuous work with small rests

Example Athlete Sprinter % effort 80-90% Aspect of fitness Speed Training Shorter, with times of very hard work and some quite long rests to recover

Duration Duration refers to how long you train for. This varies according to the demands of the activity. - In a training session, duration refers to the length of planned time spent training and also applies to the length of individual training sessions within a programme

Duration Individual Training Sessions - Short, intensive training sessions promote anaerobic fitness Longer, moderately intensive sessions develop aerobic endurance

Duration Training Programme Anaerobic fitness improvements are likely to occur after six to eight weeks, provided the intensity of training is high - 80-90% of your maximum intensity Aerobic endurance improvements are likely to occur after 2-3 months if the frequency is 3-4 times per week.

Reversibility If you stop training your body will return to the condition it was in before you began training. The time this takes to occur will be dependant upon how long you trained for. The longer you trained for the longer it will take before reversibility occurs.

Questions Q1. Write down the principles of training P__________ O___________ F__________ I__________ D__________ S__________ R__________

Questions Q2. Use the words below to fill in the following sentence. existing activity fitness specific ability Any training you do has to be ________ to your needs; it has to be relevant to the _________, and to your _________ levels of __________ and __________. Q3. Give an example of what a sprinter and weight lifter could do to train for their activity. Sprinter Example __________________________________________ Weight Lifter

Questions Q4 When designing a training programme the following factors have to be considered. Frequency Intensity Duration Activity Explain in detail what is meant by these terms opposite the headings below. Frequency ______________________________________ __________________________________________________ Intensity ______________________________________ Duration _______________________________________ Activity _______________________________________

Questions Q5. Any training programme must be based on certain principles of training. Name three principles of training and describe how you used them to improve cardio respiratory endurance? Principle 1 ___________ Description _______________________________________________ ________________________________________________________ Principle 2 ____________ Principle 3 _____________

Questions Q6. The principle of progressive overload ensures that fitness levels continue to rise. Choose an activity and an aspect of fitness that is important to that activity. Explain how you increased the difficulty of your training programme as your fitness improved. Activity _________ Aspect of fitness _____________________ Explain how you made this training harder as your fitness improved __________________________________________________