The principles of training 1 The principles of training

Principles of training For my Personal Exercise Program (PEP) I need to consider all of the principles of training and their effects on the body. The principles of training 4

The main principles of training are: Specificity Progressive overload (F.I.T.T) Individual differences/needs Rest and recovery Reversibility The principles of training 6

Rest and recovery Rest and recovery time is very important for all athletes. You need to include rest days in you training programme so that you do not Over train Overtaining increases the risk of injury and illness and can decrease how well you perform. The principles of training 19

Reversibility Reversibility is the result of stopping or not training frequently. This could be through injury or lack of motivation. This will lead to a loss of fitness and skill levels The FITT principle 16

The body needs to be stressed in order to maintain and increase strength. After an injury or illness, an athlete may have lost their strength and skill. The FITT principle 17

Remember, if you don’t use it, you lose it! The FITT principle 18

Individual differences/needs When planning a training programme you need to consider the performers individual needs Age, weight, height, gender, level of fitness The principles of training 17

Progressive overload The principle of progressive overload involves the body working harder than normal. This will lead to the body gaining positive changes in strength, size, shape etc. The principles of training 11

Under Progressive overload I need to know the F.I.T.T Principle The principles of training 12

Frequency is the number of times exercise is undertaken in a week. Exercising between three and five times a week is the recommended amount to reach the minimum level of fitness.

Intensity is the level of difficulty of the exercise. Increasing the weight lifted in a weigh training programme, this will add to the intensity.

Time refers to how long an exercise sessions lasts To improve fitness you must increase the amount of time you spend on an exercise

Type refers to the variety of training a performer undertakes. To make improvements you must use different training methods

Specificity Training must be aimed at developing your specific sport in order to improve fitness of the body parts that the sport uses. The principles of training 7

For example, to meet the specific needs of football, a goalkeeper’s training will include lots of reaction work. The principles of training 8

Task 1.Design five questions with answers about principles of training. In pairs, take it in turns to test each other’s knowledge. 2.Swap your questions with someone else and ask your partner the new questions. The principles of training 24

Exam questions 1. Progressive overload is: A.Matching the exercises to the activity B.The degeneration of the muscles after exercise has stopped C.Working the body harder than normal and then increasing the intensity gradually D.Allowing the body to recover to maintain a high level of performance The principles of training 25

The principles of training Specificity is: A.Allowing the body to recover to maintain a high level of performance B.Matching the exercises to the activity C.The degeneration of the muscles after exercise has stopped D.Working the body harder than normal and then increasing the intensity gradually

The FITT principle 19 Exam questions 1. What is reversibility? Give an example of how this can affect a sportsperson.