GCSE Physical Education The Principles of Training

Learning Objectives By the end of this lesson pupils should: Understand why there are principles to training Explain and define the principles of training Have an appreciation for how these principles can benefit an athlete

Task What does ‘principles of training’ mean? Does a Personal Exercise Programme (PEP) need to change depending on: Who is training? Why they are training? What they are training? How they will be training?

What you should know (hopefully) By now you should be starting to think about your PEP. There are certain things you should already know: What a PAR-Q is and why we use them Health-related components of fitness Skill-related components of fitness How to measure these components of fitness

The Principles of Training Specificity Progressive- Overload Recovery (rest) Reversibility Individual Needs Frequency Intensity Time Type

Specificity Who would use this type of training?

Specificity Means matching training to the requirements of the activity Every sport (and positions) has its own specialist needs It is important to be specific when talking about specificity!

Progressive Overload This picture shows overload. What is progressive overload?

Progressive Overload Overload is working above the level an athlete normally trains (in their target zone) Means gradually increasing the amount of overload so as to gain fitness without risking injury Often mistaken for training too much or too hard. This is the only way athletes can improve fitness! Remember the 60%-80% rule (this is classed as overload training)

What happens to the muscles being trained during rest? Rest/Recovery What happens to the muscles being trained during rest?

Rest/Recovery Rest is a period of time allocated to recovery Recovery is the time required to repair damage to the body The human body reacts to hard training sessions by increasing the ability to cope with that level of intensity. This is called adaptation

Reversibility

Reversibility Losing fitness instead of progressing Happens when an athlete is ill or injured Some people keep their fitness levels longer than others If you stop training, reversibility also occurs

Individual Needs/Differences

Individual Needs/Differences When planning a PEP, individual needs must be taken into account A person with a very low level of fitness should not follow another athlete’s PEP. Why? Body composition, the sport, the position and personal aims should be taken into account

The FITT Principle The FITT Principle is used to guide you in planning an exercise programme to get the most out of it as safely as possible. The FITT Principle works with the principle of ‘progressive overload’. How? Frequency Intensity Time Type

Frequency How does frequency differ in these 2 photographs?

Frequency Means how often you train and used to monitor progressive overload At least 3 times a week Overlaps with rest/recovery For example training every other day gives the body time to do what?

How would an Olympic athlete’s intensity be different to your PEP?

Intensity Means how hard an athlete trains and is used together with progressive overload Intensity might vary depending on the aims and type of training Planning the intensity of training is very important. Why?

Time How can the time spent training be changed?

Time Means how long each training session must last in order to be of any benefit and to achieve improvement At least 20 minutes per session should be spent in target zone Which principles of training does ‘time’ work together with?

Type What is this type of training trying to improve?

Type Means the method(s) of training chosen to achieve an athlete’s particular goals Overlaps with the principle of specificity Training chosen according to what needs to be improved and what the goal is Many people want to improve their overall fitness without a particular goal in mind

Learning Objectives (Revisited) By the end of this lesson pupils should: Understand why there are principles to training Explain and define the principles of training Have an appreciation for how these principles can benefit an athlete

Any questions, please do not hesitate to ask Thank you Any questions, please do not hesitate to ask