Preparation of the Body The Principles of Training

Having gathered reliable and valid information on the strengths and weaknesses of your performance within an activity, you are now in a position to plan a training programme to improve your weaknesses. In planning your programme of improvement, you must first take account of the principles of training to ensure your training programme is appropriate and will improve the aspect of your performance that is weak.

Principles of Training F – Frequency I – Intensity D – Duration O – Overload P – Progression S – Specific

The Principles of Training Specificity Activity Person Performance Overload Frequency Intensity Duration Progressive Overload Adaptation Rest and Recovery Moderation and Overtraining Reversibility

The Principles of Training In planning your training programme, it must be specific to the demands of the activity, your own personal needs or weaknesses and your own level of performance and goals. In other words you must train the appropriate muscles or energy systems required to improve your overall performance within the activity while also improving your skills at the same time. You could use activity related drills and routines, along with specific fitness training in your programme. Specificity

The Principles of Training (Frequency), ( Duration), ( Intensity)In order to improve your performance in any activity, you will have to make your body work harder than normal. In order for any training programme to be successful, you must train a minimum of 3 times per week (Frequency), for a minimum of 25 minutes ( Duration), at a high enough level to cause overload ( Intensity) In terms of C.R.E, intensity can be measured by heart rate and would mean working between 70%-85% of your maximum heart rate (220- your age) for at least 25 minutes. Progressive Overload

The Principles of Training This is when the body gets used to its new workload. The body has adapted and can cope easily with the new demands you have placed upon it. It will need to be pushed further if you are to continue to improve your level of fitness. Adaptation

The Principles of Training progressive overloadAfter 3 or 4 weeks, your body will get used to the level of work. In order to continue to improve your fitness and performance, you must carry on making increased demands on your body by using the principle of progressive overload By increasing the frequency, intensity or duration of your training, you will continue to improve You may increase the frequency from 3 to 4 times per week You may increase the duration from 25 mins to 30 mins each session You may increase the intensity from 70%- 75% to 75%-80% Progressive Overload

The Principles of Training Rest and Recovery Despite pushing your body in every training session, your body must be allowed to recover from the demands you place upon it. This can be done by including rest days, between each training day and including rest time within each training session

The Principles of Training Moderation and Over-training Appropriate levels of rest and recovery will contribute to ensuring your training is at the correct level. Regular reviewing and monitoring of your performance can help identify when you should overload

The Principles of Training Reversibility If you stop training the results of your training will be quickly lost. Your body will return to the level of fitness you had before training. However, some account will be taken of how long you trained for. If you were at the beginning of your training and had, therefore, been training for only a few weeks, then the benefits would only take a few weeks to disappear. If your training had been going on over a period of months, the benefits would take longer to disappear. This is due to the fact that adaptation has taken place and once it has been established, regression takes a lot longer to occur.

Question 7 Give examples Describe each Principle of training. Explain how you took each one into account when planning your training programme. Give examples