PRINCIPLES OF TRAINING

PRINCIPLES OF TRAINING Specificity Overload Progression Reversibility

SPECIFICITY The training must be suitable to the particular sport or aspect of fitness.

OVERLOAD Making the body work harder to improve it (F.I.T.T.)

PROGRESSION As the body adapts training needs to be more progressive so that greater demands are made on it.

REVERSIBILITY Loss of improvement when training is decreased or stopped

REPETITIONS Number of times you repeat an exercise

SETS A group of repetitions is called a set

Having a high aerobic fitness level means

AEROBIC FITNESS You can exercise for longer without feeling tired

AEROBIC FITNESS You can use up more oxygen when you’re exercising

AEROBIC FITNESS ADVANTAGES Your heart rate will be lower when resting and when exercising

AEROBIC FITNESS DISADVANTAGES Sprinting speed may be reduced due to reduced efficiency of fast twitch fibres

provides energy for short explosive activities ANAEROBIC FITNESS Advantages provides energy for short explosive activities

Production of lactic acid causing pain ANAEROBIC FITNESS Disadvantages Production of lactic acid causing pain

Weight training Improves muscle strength and tone Advantages Creates muscle overload safely and gradually. Can use free weight or specialist machines to target specific muscles Individual training programmes can be designed Disadvantages Need to work with partner when using free standing weights Increased risk of injury from lifting a weight that is too heavy

CIRCUIT TRAINING Circuit Training is an adaptable form of training. A variety of exercises and skills are done at different locations in a gym, hall or even outdoors. Each activity is known as a station.

CIRCUIT TRAINING Advantages Disadvantages Can be designed to suit any activity Individual pace can be set Can be set up almost anywhere Less boring because all exercises are different Can accommodate a large number of people in a small area. Disadvantages Can take time to set up People can get in each others way if circuit is busy

Disadvantages Advantages INTERVAL TRAINING Alternating short near maximum bursts of speed with times of rest /mild exercise Disadvantages Hard to keep going Can be boring Advantages Can mix aerobic and anaerobic exercise Easy to see when an athlete isn’t trying

FARTLEK TRAINING Changes in intensity and type of exercise without stopping Advantages Good for sports that need different paces like football and basketball Easily changed to suit an individual or a particular sport Disadvantages Difficult to see how hard the person is training Too easy to skip the hard bits if you can’t be bothered

ALTITUDE TRAINING Working at high altitudes there is a drop in aerobic performance due to lack of oxygen. So if you train at high altitude the body systems compensate by manufacturing more red blood cells. At least 4 weeks acclimatisation is needed to stabilise performance at altitude

CONTINUOUS TRAINING Involves exercising at a constant rate doing activities like running or cycling/ no resting Advantages Needs only a small amount of easy to use equipment Good for aerobic fitness and using up body fat Disadvantages Can be really boring Doesn’t improve sprinting so not ideal for many games

MUSCULAR ENDURANCE Ability of a muscle or muscle group to keep working for long periods with out tiring Events – long distance running/ cycling Means of improving – lots of repetitions for whichever muscle group you want to improve. e.g.sit-ups, chin-ups, dips, press-ups

STRENGTH Static – maximum force a muscle group can apply to an immovable object / rugby scrum Explosive –to exert force in one very short but fast movement e.g. shot put/high jump Dynamic – to apply force repeatedly over a long time / useful for doing loads of press-ups or cycling

FLEXIBILITY To improve it you need to move the joint past where it would normally go. Active Stretching – you do the work, slowly and gently stretch a little further than normal Passive Stretching – a partner or coach does the work , tell them straight away if you feel any pain TO INCREASE RANGE OF MOVEMENT HOLD STRETCH FOR 30 SEC. FOR 6 – 8 REPS

Link between flexibility and strength Strength training can have negative effect on flexibility. As muscles bulk flexibility can decrease Therefore flexibility training must be done to counteract this

PHYSIOLOGICAL FACTORS Illnesses or Medical Conditions –colds can make you short of breath, effect your concentration, make you weak Asthma – affects breathing Staleness – Poor form or staleness can be caused by over doing things like exercising without enough breaks

PHYSIOLOGICAL FACTORS Fatigue – The state of being physically tired, when your body hasn’t had time to recover from exercise – performance can be affected Lack of sleep – without enough sleep you lose strength and concentration more quickly Menstruation – women seem to perform better at certain stages of the menstrual cycle

Short term effects SMOKING Causes nose throat and chest irritations Bad breath, loss of taste and appetite Longer recovery rate

SMOKING Long term effects Shortness of breath, reduced lung capacity and oxygen carrying capacity due to carbon monoxide being absorbed Increases the risk of developing heart disease, bronchitis and other diseases Increases risk of cancer of mouth, throat and lungs

ALCOHOL Short term effects Reduced co-ordination/balance/ judgement / vision Slower reaction time Stomach irritation / vomiting Headache, increased blood flow, blood pressure

ALCOHOL Long term effects Weight gain, kidney problems, cirrhosis of the liver Depression, brain damage Stomach ulcers Heart disease / hardening of the arteries

DRUGS A drug is a chemical substance that affects the body systems

DRUGS S – STIMULANTS N – NARCOTIC ANALGESTICS A – ANABOLIC AGENTS P – PEPTIDE HORMONES D - DIURETICS

Stimulants – improves reactions and reflexes and reduces pain DRUGS Stimulants – improves reactions and reflexes and reduces pain BUT Feeling less pain can make an athlete train too hard, can lead to high blood pressure, heart and liver problems and strokes

Narcotic Analgestics – kill pain and tiredness. Mask injury DRUGS Narcotic Analgestics – kill pain and tiredness. Mask injury BUT they are addictive with unpleasant withdrawal Feeling less pain can make an athlete train too hard. Can lead to constipation and low blood pressure.

DRUGS Anabolic Agents (STEROIDS) – Increase muscle size delay fatigue , therefore you can train for longer Can cause high blood pressure, heart disease infertility and cancer Women may grow facial and body hair and their voice may deepen

DRUGS Diuretics – make you urinate causing weight loss important if you are competing in a certain weight division Can hide traces of other drugs in the body BUT They can cause cramp and dehydration

DRUGS Peptide Hormones Most have a similar effect to anabolic steroids EPO (Erythropoietin) has a similar effect to blood doping BUT They can cause strokes and abnormal growth

DRUGS Beta Blockers – Medicines that lower the heart rate , steady shaking hands and reduce anxiety BUT They are banned in sports where they might give an advantage such as shooting, ski-jumping, snooker and bobsleigh

DRUGS Blood doping -used to simulate high altitude training without actually going to high altitude Red blood cells are taken out of an athlete – their body then makes more red blood cells to replace them Before a competition the red blood cells are injected back so that more oxygen can be carried around the body Possible side effects – allergic reactions, kidney damage, viruses such as aids and blocked capillaries

BODY TYPES Endo morph Meso morph Ecto morph

ENDOMORPH DUMPY Wide hips, lots of fat on body arms and legs but ankles and wrists are relatively slim Sports – Sumo wrestler need strength, weight and low centre of gravity so they have strong endomorph and mesomorph features

MESOMORPH Muscular Broad shoulders, narrow hips, low body fat. Mesomorphs are suited to events like decathlon, swimming, gymnastics. Swimming – broad shoulders and good muscles with little body fat will help them move through the water more efficiently. Strong powerful legs to kick and arm to pull will increase speed of swimmer

ECTOMORPH Thin Narrow shoulders, not much muscle or fat, long and thin arms and legs, thin face and high forehead. High jumpers need to be tall and light but with powerful muscles so a mixture of ectomorph and mesomorphic features is required. Longer legs gives them advantage in jumping, little weight, less to lift

AGE Young age – body still developing Performance alters as we progress through the ageing process Young age – body still developing Bones and ligaments and tendons not fully formed therefore too much training could cause damage or overuse injuries Young players have lots of energy and enthusiasm but lack concentration and skill is not as fully developed as an older player

AGE Middle – we peak in our twenties You achieve your maximum strength when you are fully grown usually about 20 In your 20’s it is still easy to build muscle mass You have more experience that younger players You will be able to train for longer and have good oxygen capacity which will help aerobic fitness

AGE Older Players As we get older eyesight deteriorates and reaction time becomes slower. Bones become fragile and joints stiffen more prone to injury Factors affecting performance with ageing are endurance, speed, flexibility, timing, co-ordination and skill level. Experience is a vital and an older player has gained more experience. Keeping fit will slow down the process of ageing

PSYCHOLOGICAL fACTORS Tension Anxiety Boredom Motivation

PERSONALITIES Introvert Quiet, shy, retiring Individual sports – Routine and repetitive – swimming Like to perform precise and intricate skills Do not enjoy contact sports

PERSONALITIES Extrovert Outgoing, loud and lively Team sports – hockey Enjoy lots of excitment Enjoy fast sport with lots of involvement High levels of excitement – ski-ing

AGGRESSION Positive Can be positive and negative Controlled aggression is necessary in most sports, particularly in games such as rugby, or batting and bowling in cricket. A bowler may show aggression in bowling bouncers. In athletics there may be aggression in the run up to the long jump. The expression of ‘attacking ‘the board is often used.

AGGRESSION Negative However aggression must be controlled. When sportsmen and women lose this control it can often lead to foul play. Common in invasion games as well as games such as tennis where racket abuse sometimes occurs.

FEEDBACK Knowledge of performance or Internal feedback. When we learn new skills we require some information to tell us what we are doing and whether it is correct or not. If we obtain this information from our feelings of the actions the feedback to the brain is called Knowledge of performance or Internal feedback.

FEEDBACK Knowledge of Results or External Feedback If the performer receives information from a coach the feedback is called Knowledge of Results or External Feedback

FEEDBACK Types of practice To learn a new skill or improve an existing one you must practice. Part Method – one way to learn a complex skill is to learn parts of it ,then put the parts together, e.g. when learning how to do the triple jump. Whole Method – sometimes the skill cannot be broken down e.g. when learning how to do a somersault Massed Practice – continual practice repeating the action over and over again, for example when learning to shoot or passing skills

FEEDBACK Guidance Visual Guidance – Learn by watching a demonstration of the skill, looking at a picture or watching a video. Verbal Guidance – Learn by listening to instructions Manual Guidance – Learn by being helped with the support of a coach, by holding the performer in correct position or with mechanical device such as rig in trampolining

SKILLS Open skill – When a performer has to adapt to the changing situation or the environment e.g. invasion games such as rugby and netball Closed skill- When skills are performed in isolation without a changing environment e.g. diving, tennis serve, vault in gymnastics

Technological Developments New materials and new designs of equipment have had a considerable impact on sport Clothing – new materials and designs for one-piece suits for swimming, speed skating and athletics have contributed to improved performance times in these and similar events.

Technological Developments Footwear – sports companies spend considerable amounts of money developing different types of footwear, not just to improve sportsmen’s and womens performance but also to maintain sales in the fashion and recreational market.

Technological Developments Facilities – New facilities now enable events to take place which would previosly have had to be cancelled because of weather conditions. e.g. The Millenium Stadium in Cardiff with a retractable roof allows football, rugby and cricket to take place irrespective of bad weather.

Technological Developments Sports surfaces – New Surfaces such as plastic grass have revolutionised the way hockey is played. Artificial cricket wickets are popular in schools as they require considerably less maintainance than traditional grass wickets. Times and distances have improved in Athletics with the introduction of rubberised surfaces and soft landing areas for high jump and pole vault

Technological Developments Teaching and Coaching – video recording of a sport is useful for the coach and the performer to analyse technique and make comparisons with top class performers. Refereeing – Video replay is now used in a number of sports to help the referee make decisions

Technological Developments In swimming and athletics -electronic starting, timing and the use of photo finishing help officials make the correct decisions In tennis - the electronic eye can be used to detect whether a service is in

Technological Developments Spectators – at the back of large stadium, spectators have little chance of seeing the action. However large video screens show replays and miniature cameras in cricket stumps give spectators a taste of what batsmen expect from fast bowlers.

RISK ASSESSMENT AND FIRST AID Strain – these occur in the muscles or tendons They are overstretched or possibly torn Cause- by sudden or violent movement, lifting heavy objects with poor technique Treatment – R.I.C.E.

RISK ASSESSMENT AND FIRST AID Sprain – this occurs at a joint The tissues and ligaments are stretched and sometimes torn. This may be minor like a twisted ankle or major where severs and extensive damage has been caused Cause – twisted or suddenly wrenching the joint as a result of running on uneven ground, being tackled in rugby/football or landing awkwardly Treatment – R.I.C.E.

RISK ASSESSMENT AND FIRST AID DISLOCATION This occurs when one or more bones as been displaced at a joint usually as a result of a strong force. The bones have been wrenched into an abnormal position. Treatment – call an ambulance and make the casualty as comfortable as possible

RISK ASSESSMENT AND FIRST AID RICE Rest injured part – stop sport if you carry on you will make injury worse Ice – Apply ice to injured part – this makes blood vessels contract to reduce internal swelling and bleeding Compression – Bandage injured part will help to reduce swelling. Elevation – Support limb at a raised level i.e. above heart level. The flow of blood reduces because it has to flow against gravity.

Recognition of Fractures Fractures are cracks in the bone or an actual break. They are usually accompanied by swelling This is because they damage blood vessels in or around the bone. In an open fracture the skin is torn and the bone pokes out. In a closed fracture it all happens under the skin. The skin itself is alright

Stress Fractures A stress fracture is a crack along a length of a bone. It is caused by continuous stress over a long period of time Long-distance runners get stress fractures called shin splints

Recognition of symptoms of Concussion Unconsciousness, disorientation, memory loss. Caused by a blow to the head Treatment If unconscious place in recovery position and get ambulance If conscious keep casualty under observation for 24 hours

Recognition of symptoms of Hypothermia Symptoms – Body temperature falls below 35 degrees C Muscles go rigid, heart beats irregularly, casualty may fall unconscious Treatment – steadily raise body temperature to 37 degrees C Put them into warm dry clothing or wrap in a blanket Give hot drinks or maybe a hot bath.