Higher PE Preparation of the Body Lesson 6 – Creating a training programme

Today we will Explain why standardised tests are appropriate – starter task Phases of the season Identify the Principles of Training and consider how we use them Selecting an appropriate method of training Lesson 6 – Creating a training programme

Individual Starter Task Time 5 minutes to plan – mind map or bullet points 10 minutes to answer Question When gathering your initial data you will have identified a specific aspect as a possible weakness. Explain how you gathered data on this specific weakness and why the steps taken were considered appropriate. Click here to return to Lesson objective

Creating a Training Programme Group Task You recently started a personal fitness training company. Your are meeting with your first client. CLIENT “I’m going on holiday and want the perfect beach body” Task As a group what information do you require and what do you need to consider to enable you to create a plan that enables your client to achieve their goal.

Creating a training programme Individual Task Copy and complete the sentence below There are a number of factors which have to be considered when creating a training programme. The three main factors I will need to consider are (mentioned during today we will slide)

Phases of Training Training can take place at 3 times of the training year these are… 1.Preparation period – Pre season 2.Competition period – During the season 3.Transition period – Off season

Introduction to Principles of Training Training should be matched to an individual's needs. By using the Principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance. A successful training programme will meet individual needs which are personal fitness needs based on fitness level and the sport for which we are training. Getting the best out of your training requires planning. The best training programmes are built on principles of: Specificity Progression Overload Reversibility Rest Tedium = SPORRT

Principles of Training Specificity Progression Overload Reversibility Rest Tedium Group Task From your groups previous experience of PE explain what is mean by each principle

Principles of Training Specificity Training must be matched to the needs and demands of the activity. It must also be specific to the individual in terms of initial fitness levels and their strengths and weaknesses. Progression Start slowly and gradually increase the amount of exercise and keep overloading. It is important not to progress too quickly as you may risk injury or over train. Overload Fitness can only be improved by training more than you normally do (overloading). You must work harder to allow your body to adapt and improve. Performance will plateau without overloading Reversibility Any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. Rest It is important to have rest in your programme to allow your body to recover. This could include rest between sets or complete rest days. Tedium Using a variety of training methods (or exercises) relieves tedium and avoids boredom in training.

Introduction to Principles of Training You can also use the SDFIO acronym to help remember the key things to consider when tailoring programmes for your individual sporting goals. It stands for: Specific Duration Frequency Intensity Overload

Homework – Friday 12 th Sept Research and present information on the following two topics 1.VO2 max 2.Cardio Training Zone You can present information in any way you feel appropriate: Powerpoint Leaflet Poster Mind map Essay