1. Training
Why, When, How

2. Why Do People Train? For a specific sport To manage weight
Improve general fitness
Recover from injury
Muscular development
Social, physical, mental reasons

3. How to Design an Exercise Programme
Have a Goal or Aim
Decide on a Training Method
Apply the Principles of Training
Plan the Training Session

4. Training Threshold
This is the MINIMUM amount of training or exercise that must be undertaken to make a significant difference.
As your body adapts to training and you get fitter, the training threshold will increase.
Training Threshold can be determined and monitored by measuring your heart rate. (Heart Rate should be above 60% of Max Heart Rate).

5. The Principles of Training
Specificity
Progression
Overload
Reversibility
Tedium
S P O R T

6. Specificity
Training needs to be SPECIFIC to the individual, the aim of the programme, the muscles used, the skills required, the energy system used etc
Eg……

7. Progression
The amount of exercise and the amount of stress you put on you body must be gradually increased.
Increased must be realistic, but significant.
No increased = No improvement.
Increase to big =
Unachievable and demotivated

8. Overload
Overloading your body with higher work rates will increase the demand placed on the body. This will improve fitness.

9. Overload Overload can be increased in 3 ways Increasing Frequency –
How Often
2.Increasing Intensity –
How Hard
3.Increasing Duration –
How Long

10. Reversibility
Fitness levels will deteriorate rapidy if you stop training.
It only takes 3 / 4 weeks to get out of condition.
Training must be sustained.

11. Tedium If training is boring, you are less likely to continue.
Training should be fun and varied.

12. The FITT Principle Frequency – How Often - at least 3 x a week.
- eg every other day to allow recovery
Intensity- How Hard
- monitor heart rate
- keep above training threshold
Time – How Long
- Minimum of 20 mins per session
Type – What Kind
- Training method

13. Training Methods Continuous Training Fartlek Training
Interval Training
Weight Training
Circuit Training

14. Continuous Training No rest periods Aerobic Steady pace
Training must be within heart rate zone (60%-80% of max heart rate)
Eg running, cycling, rowing, aerobics

15. Fartlek Training Speed Play
Continuous training that varies the intensity.
Aerobic exercise with short bursts of anaerobic
Running is most popular.

16. Interval Training Alternate periods of work and rest.
Long work periods need long rest, short work periods need shorter rests.
Eg. On 100m track
Sprint 100m, walk 300m.
Repeat several times.

17. Weight Training
A heavy weight lifted a few times will increase your maximum strength.
A light weight lifted repeatedly will increase your dynamic strength / muscular endurance.
A medium weight moved quickly will increase your explosive strength / power.

18. Weight Training Repetitions (Reps)
How many times you lift the weights.
Sets
How many reps you perform. Eg
Bench Press
15 x 20kg (15 Reps)
Repeat 3 times (3 Sets)

19. Circuit Training 8 – 15 stations arranged in a loop.
Different exercise completed at each station.

20. Circuit Training Ways to complete the circuit.
Do a number of reps at each station.
Spend an amount of time at each station eg 30 secs.
Short rests may be included between stations.
Ways to progress the circuit.
Do more reps at each station.
Increase time spent on each station.
Reduce rest time between stations.
Repeat circuit.
Make activities more challenging eg raise height of step if doing step ups.

21. Continuous Training Advantages Good for aerobic fitness.
No specialist equipment needed.
Good for fat burning.
Disadvantages
Can be boring.
Not good for anaerobic or speed training.

22. Fartlek Training Advantages Disadvantages
Trains aerobic and anaerobic systems.
Good for games which have changes of pace.
No specialist equipment.
Disadvantages
Difficult to measure training.
Needs self discipline to maintain work rate.
Not sport specific.

23. Interval Training Disadvantages Advantages
Used for aerobic and anaerobic or mixture of both.
Easy to measure workload.
Suitable for lots of sports.
Times and distances can be varies to suit individuals.
Disadvantages
Hard to keep going.
Can be repetitive and boring.

24. Weight Training Advantages Can target specific muscle groups
Used for most sports
Effect way of increasing muscular strength and endurance.
Progression can be easily measured.
Disadvantages
Needs specialist equipment which can be exspensive.
Needs special location to be used safely.
Needs to be well planned with correct techniques.
Not suitable for U16

25. Circuit Training Advantages
Lots of activities can be included. Which helps motivation.
Can be designed to be specific to any sport.
Can be adapted to include fitness and skill work.
Does not require specialist equipment.
Can train both aerobic and anaerobic.
Disadvantages
Needs organisation and planning.
Can take time to set up.