Improving Fitness To improve any aspect of your fitness you need to train. You will need to undertake a Training Programme.

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Presentation transcript:

Improving Fitness To improve any aspect of your fitness you need to train. You will need to undertake a Training Programme.

Training Programme When you undertake a Training Programme you need to think about – 1) Principles of Training 2) Methods of Training 3) Testing and Re-testing

Principles of Training For a Training Programme to be effective you need to apply the following Principles of Training.

Principles of Training  Specificity  Progressive Overload  Frequency  Intensity  Duration  Activity

Specificity - Means that the 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 for a Training Effect to occur.

Progressive Overload - Progressive Overload is crucial to improving your performance and occurs when you exercise at increasingly greater levels. -You apply Progressive Overload by making your training more demanding for a Training Effect to occur.

Frequency - This is how often you have to train for a Training Effect to occur. - Usually you need to train around 3 – 5 times a week.

Intensity - This is how hard you train for a Training Effect to occur. - how fast you run (speed) - how heavy a weight you lift (strength or muscular endurance) - how many beats per minute your heart rate is at (cardiovascular endurance).

Duration - This means how long you train for (in each session) for a Training Effect to occur. - Run for 30 minutes (Cardiovascular Endurance). - 5 x 100 meters sprints (Speed).

Activity - This is the type of training you do for a Training Effect to occur - Continuous Training - Interval Training - Circuit Training

Reversibility This is when you go backwards in terms of fitness – in other words you lose your level of fitness. This will happen when you stop training. (Injury?) This is when you go backwards in terms of fitness – in other words you lose your level of fitness. This will happen when you stop training. (Injury?) So, to avoid Reversibility you need to keep training! So, to avoid Reversibility you need to keep training!

Dangers of Over Training It is important you do not over train when you take part in a training programme. This can be avoided by taking an adequate rest and recovery time during training sessions and by avoiding over training each week. Read PE course notes page 67