LESSON 20 – PRINCPLES OF TRAINING

CHECK HOMEWORK FROM LAST LESSON – ENSURE THAT THEY KNOW HOW TO MEASURE EACH ASPECT. CHECK HOMEWORK FROM LAST LESSON – ENSURE THAT THEY KNOW HOW TO MEASURE EACH ASPECT.

Health Related Fitness 5 areas: Cardiovascular fitness/ endurance Muscular Strength Muscular Endurance Flexibility Body Composition Test Multi-stage fitness test Hand Grip Dynamometer Sit up bleep test Sit and Reach BMI Pg 39 & 100

Easy as…. gility alance o-ordination ower eaction time peed

Agility Agility “the ability to change the position of the body quickly” “the ability to change the position of the body quickly” Activities requiring agility Activities requiring agility basketballnetballrugby Testing for agility Testing for agility Illinois agility test Semo agility test

Balance “the ability to retain the centre of mass (gravity) of the body above the base of support” “the ability to retain the centre of mass (gravity) of the body above the base of support” Activities requiring balance Activities requiring balance GymnasticsDanceFootball Testing for balance Testing for balance Stork stand

Co-ordination “the ability to use two or more body parts together” “the ability to use two or more body parts together” Activities requiring co-ordination Activities requiring co-ordination FootballBasketballNetballCricket Testing for co-ordination Testing for co-ordination tennis ball bounce

Power “the ability to do strength performances quickly. Power = strength x speed” “the ability to do strength performances quickly. Power = strength x speed” Activities requiring power Activities requiring power SprintingSwimming Testing for power Testing for power Sergeant jump

Reaction time “the time between the presentation of a stimulus and the onset of movement” Activities requiring reaction time Activities requiring reaction time Athletics Swimming Tennis Testing for reaction time Testing for reaction time Ruler drop

Speed “the rate an individual is able to perform a movement or cover a distance in a short period of time” “the rate an individual is able to perform a movement or cover a distance in a short period of time” Activities requiring speed Activities requiring speed AthleticsSwimming Badminton Testing for speed Testing for speed 15 metre/25 metre sprint

EXPAIN AND USE THE MICRO- CYCLE DIAGRAM TO SHOW OVERLOAD, PROGRESSION AND SPECIFICITY – ALSO, TALK ABOUT THRESHOLD AND LEVELS OF TRAINING. – 60 – 80% EXPAIN AND USE THE MICRO- CYCLE DIAGRAM TO SHOW OVERLOAD, PROGRESSION AND SPECIFICITY – ALSO, TALK ABOUT THRESHOLD AND LEVELS OF TRAINING. – 60 – 80%

EXPLAIN AND GIVE DEFINITIONS OF THE OF THE FOLLOWING NINE PRINCIPLES OF TRAINING: EXPLAIN AND GIVE DEFINITIONS OF THE OF THE FOLLOWING NINE PRINCIPLES OF TRAINING: INDIVIDUAL NEEDS INDIVIDUAL NEEDS SYSTEMATIC PROGRAMME SYSTEMATIC PROGRAMME OVERLOAD OVERLOAD SPECIFICITY SPECIFICITY PROGRESSION PROGRESSION FITT FITT REGULARITY REGULARITY MODERATION MODERATION REVERSIBILTY REVERSIBILTY REST AND RECOVERY REST AND RECOVERY

WHEN YOU ARE PLANNING YOUR PEP YOU SHOULD IDENTIFY THESE PRINCIPLES AND EXPLAIN WHICH METHODS OF TRAINING YOU WILL BE USING TO DEVELOP THESE. WHEN YOU ARE PLANNING YOUR PEP YOU SHOULD IDENTIFY THESE PRINCIPLES AND EXPLAIN WHICH METHODS OF TRAINING YOU WILL BE USING TO DEVELOP THESE.

INDIVIDUAL NEEDS INDIVIDUAL NEEDS – WHAT PARTS DO I NEED TO IMPROVE IN ORDER TO IMPROVE MY OVERALL PREFORMANCE. YOU NEED TO IDENTIFY PERSONAL WEAKNESSES. FOR EXAMPLE, SPEED OR MUSCUALR STRENGTH. WHY CAN’T YOU FOLLOW SOMEONE ELSES PROGRAMME? INDIVIDUAL NEEDS – WHAT PARTS DO I NEED TO IMPROVE IN ORDER TO IMPROVE MY OVERALL PREFORMANCE. YOU NEED TO IDENTIFY PERSONAL WEAKNESSES. FOR EXAMPLE, SPEED OR MUSCUALR STRENGTH. WHY CAN’T YOU FOLLOW SOMEONE ELSES PROGRAMME?

SYSTEMATIC PROGRAMME SYSTEMATIC PROGRAMME – ONCE THE INDIVIDUAL NEEDS HAVE BEEN IDENTIFIED THEN ONE MUST THINK ABOUT DEVISING SOME SORT OF SYSTEMATIC PROGRAMME THAT IS GOING TO ACHIEVE THE DESIRED QUALITIES. PLANNED PROGRAMME OF ACTIVITIES. SYSTEMATIC PROGRAMME – ONCE THE INDIVIDUAL NEEDS HAVE BEEN IDENTIFIED THEN ONE MUST THINK ABOUT DEVISING SOME SORT OF SYSTEMATIC PROGRAMME THAT IS GOING TO ACHIEVE THE DESIRED QUALITIES. PLANNED PROGRAMME OF ACTIVITIES.

PROGRESSIVE OVERLOAD PROGRESSIVE OVERLOAD – IS EXERCISING AGAINST A RESISTANCE GREATER THAN WHICH IS NORMALLY ENCOUNTERED. OVERLOADING A SYSTEM WILL CAUSE IT TO RESOND AND ADAPT. YOU COULD INCREASE THE INTENSITY OF THE EXERCISE. INCREASE THE FREQUENCY. INCREASE THE DURATION OF THE EXERCISE. PROGRESSIVE OVERLOAD – IS EXERCISING AGAINST A RESISTANCE GREATER THAN WHICH IS NORMALLY ENCOUNTERED. OVERLOADING A SYSTEM WILL CAUSE IT TO RESOND AND ADAPT. YOU COULD INCREASE THE INTENSITY OF THE EXERCISE. INCREASE THE FREQUENCY. INCREASE THE DURATION OF THE EXERCISE.

SPECIFICITY SPECIFICITY – TRAINING SHOULD REFLECT THE SPECIFIC REQUIRMENTS OF THE SPORT. SPECIFICITY – TRAINING SHOULD REFLECT THE SPECIFIC REQUIRMENTS OF THE SPORT.

PROGRESSION PROGRESSION – AFTER EVALUATION, YOU WOULD BE INVOLVED IN FURTHER PLANNING TO PRODUCE ANOTHER PROGRAMME WHICH WOULD TAKE THE ATHLETE ON TO A HIGHER LEVEL PROGRAMME – WHICH EFFECTIVELY MEANS TO GRADUALLY INCREASE YOUR TRAINING. PROGRESSION – AFTER EVALUATION, YOU WOULD BE INVOLVED IN FURTHER PLANNING TO PRODUCE ANOTHER PROGRAMME WHICH WOULD TAKE THE ATHLETE ON TO A HIGHER LEVEL PROGRAMME – WHICH EFFECTIVELY MEANS TO GRADUALLY INCREASE YOUR TRAINING.

FITT FITT – FREQUENCY, INTENSITY, TIME AND TYPE FITT – FREQUENCY, INTENSITY, TIME AND TYPE REGULARITY – TRAINING ON A REGUALR BASIS – IS SIMILAR TO THAT OF FREQUENCY REGULARITY – TRAINING ON A REGUALR BASIS – IS SIMILAR TO THAT OF FREQUENCY

MODERATION MODERATION – WHICH MEANS GETTING THE BALANCE RIGHT BETWEEN NOT TRAINING ENOUGH AND TRAINING TOO MUCH OF OVER TRAINING – ACHIEVING THIS BALANCE IS VERY IMPORTANT. MODERATION – WHICH MEANS GETTING THE BALANCE RIGHT BETWEEN NOT TRAINING ENOUGH AND TRAINING TOO MUCH OF OVER TRAINING – ACHIEVING THIS BALANCE IS VERY IMPORTANT.

REST AND RECOVERY REST AND RECOVERY - REST IS THE PERIOD OF TIME ALLOTTED TO RECOVERY AND RECOVERY IS THE TIME REQUIRED TO REPAIR DAMAGE TO THE BODY CAUSED BY TRAING OR COMPETITION. REST AND RECOVERY - REST IS THE PERIOD OF TIME ALLOTTED TO RECOVERY AND RECOVERY IS THE TIME REQUIRED TO REPAIR DAMAGE TO THE BODY CAUSED BY TRAING OR COMPETITION.

REVERSIBILTY REVERSIBILTY – TRAINING EFFECTS ARE REVERSIBLE. IF TRAINING IS INFREQUENT OR NOT SUFFICIENTLY INTENSIVE THE TRAINING EFFECT WILL DIMINISH. THIS COULD HAPPEN WHEN YOU BECOME ILL OR GO ON HOLIDAY! REVERSIBILTY – TRAINING EFFECTS ARE REVERSIBLE. IF TRAINING IS INFREQUENT OR NOT SUFFICIENTLY INTENSIVE THE TRAINING EFFECT WILL DIMINISH. THIS COULD HAPPEN WHEN YOU BECOME ILL OR GO ON HOLIDAY!

HOMEWORK WHEN DEVISING YOUR PEP YOU NEED TO BE AWARE OF GOAL SETTING. WRITE ABOUT SETTING SMART GOALS P56 WHEN DEVISING YOUR PEP YOU NEED TO BE AWARE OF GOAL SETTING. WRITE ABOUT SETTING SMART GOALS P56