1. Fitness Training Methods and Principles

2. Principles of Training
S- Specificity
I- Intensity
D- Duration
O- Overload
F- Frequency
Minor Principles:
Detraining
Maintenance
Individuality
Diminishing returns
Variety

3. Principles of Training - Specificity
Forms the foundation of any training program to achieve maximal benefits
Tailoring the program to the specific demands of an athlete’s sport/position
Data collection and activity analysis is essential
ENERGY SYSTEM USAGE
Energy system usage should be identified for the activity and for each individual
Enables appropriate training method to be selected
Aerobic – continuous, fartlek or long interval training
Anaerobic – short interval, medium interval, plyometrics
W:R ratio must be considered

4. FITNESS COMPONENTS
Dominant fitness components need to be identified
Eg. Soccer goalkeeper v’s midfielder
MAJOR MUSCLE GROUPS
Need to be identified to ensure they are focused on during training
Balanced training of muscle groups need to be maintained
COMMON SKILLS
It is becoming increasingly popular to blend skills sessions with physiological training to closer replicate the activity while developing fitness components

5. Principles of Training - Intensity
Level of exertion applied during the work phase of training
Critical in ensuring the targeted energy system and/or fitness component is being developed
Methods of ascertaining and applying intensity:
% HR max
% VO2 max
Rate of perceived exertion
Accelerometers
GPS
HR MONITORING
Increases linearly with intensity until it reaches its maximum
% HR measures intensity
A more valid way of calculating max HR is
max HR = x age (years)

6. RATE OF PERCEIVED EXERTION (RPE)
There is a delay before HR monitors show the actual HR
For training that is of short duration (under 60 secs) and high intensity, the rate of perceived exertion may be a more accurate indicator of intensity.
RPE is a person’s own perception of the training stress.
RPE relies on the athlete assigning a numeric rating to their perception of exertion
See table 10.2 on page 268 of your textbook
TRAINING ZONES
To maximise chronic training adaptations it is essential to train at the correct intensity
See table 10.3 on page 269 of your textbook
Aerobic adaptations: 70 – 85% max HR or RPE 3 – 6
Anaerobic adaptations: greater than 85% max HR or RPE 8
Weight control zone: 60 – 70% max HR
Fat Burning zone: 50 – 60% max HR
LIP occurs at a lower %age for untrained people
Eg. For most people working at 87% max would elicit anaerobic adaptations, however, for a highly trained athlete their LIP may occur at 92% max HR. At 87% they would still be training their aerobic energy system. To train their anaerobic system they would need to work above 92% HR max.

7. Principles of Training - Duration
Length of training program eg. 12 months
Minimum time a training program needs to be performed before chronic adaptations occur
The length of the actual training session eg. min of 20 mins to elicit aerobic adaptations
The length of time of a bout of exercise during a training session eg. the length of work phase in interval training
Aerobic adaptations: min 6 weeks (more likely 12 weeks)
Anaerobic adaptations: 6 -8 weeks
Periodisation:
the planned variation in training methods, volume and intensity designed to bring about optimal performance at a specific time
Organising training into manageable blocks or periods of time
A structured approach to training will result in the greatest potential for improvement
Build in tapering and peaking

8. Tapering: the reduction in training volume before competition
Tapering: the reduction in training volume before competition. Minimises the effects of fatigue
Peaking: the manipulation of training to ensure a performer is at their optimal physiological state before a competition
Macrocycle: a long training program (usually 12 months)
Mesocycle: segment of the macrocycle (usually 3 – 6 wks)
Microcycle: smaller segment of a mesocycle (usually 7 days)
Know and understand Figure 10.4 on page 210 of your textbook
Minimum duration for aerobic improvement is 6 weeks and can take up to 12 weeks, 3-7 times per week, 70-85% max HR
For anaerobic improvements: 6 – 8 weeks of training produces noticeable improvement, 3-5 times per week, % max HR
An individual should be in the ‘training zone’ for heart rate (70-85% of max HR) for at least 30 mins in each training session and does not need to be continuous

9. Principles of Training – Progressive Overload
The goal of any training program is to cause long term chronic adaptations to enhance performance
Applying a new workload stimulus to a performer will cause stress and the body adapts to the new stressors
Plateau: to reach a level or period where no change is observed. Therefore we need to apply progressive overload to training to ensure continuous positive adaptations
How much overload to apply? One variable should be manipulated at a time and this overload should fall in the range of 2 – 10%. Overload beyond 10% may become too difficult and have reverse effects resulting in overtraining and performance setbacks.
See Figure 10.5 on page 271 of your textbook
See Figures 10.7 & 10.8 on page 272 of your textbook

10. Principles of Training - Frequency
To improve a fitness component, training for that component must occur at least 3 times per week.
Rest and recovery are important considerations that need to be build into your training program
As a general rule 3 sessions per week is considered the minimum for achieving aerobic fitness gains. 5 sessions per week is considered ‘normal’
As an athletes fitness improves, they can increase the frequency of training. For example – Steve Moneghetti trains 6/7 days per week and sometimes twice per day.
Minimum frequency for improving anaerobic fitness, including strength and power is 3 or 4 sessions per week. The nature and intensity of this type of activity means muscle recovery is an important factor.
Fewer sessions are advised for beginners, means the beginner has a better chance of sustaining the program and minimising injury.

11. Catabolic effect: the destructive metabolism (breakdown) of muscle tissue and other compounds in the body
Anabolic effect: the building of proteins and muscle tissue. Repair and ultimately the chronic adaptations
Without sufficient rest, positive anabolic effects will be greatly reduced
When a performer becomes accustomed to their training program, frequency may be increased
Split routines: when different body parts are trained on different days
Read ‘Real World Focus’ on pg of your textbook

12. Principles of Training - Detraining
Also known as ‘reverseability’
Termination of training that results in a rapid return to pre-training levels
Possibly due to: illness, injury, boredom or a poorly planned training program
The effects of aerobic detraining are almost immediate. VO2 max can decrease by 8% in 3 wks and 18% in 12 wks
Occurs faster for those with immobilisation injuries
Principles of Training - Maintenance
Fitness gains can be maintained by training twice per week
Popular for seasonal sports

13. Principles of Training - Individuality
Individuals respond differently to a similar training stimulus. Why?
Genetic Predisposition
Fibre type makeup
Individual fitness levels
Performers with little exposure to training methods may need to start with a reduced volume of training to avoid fatigue
Preparedness
Returning from injury may find it causes excessive fatigue
Adaptive Response
Different people adapt to activities at different levels
Training programs must be tailored to the individual’s needs

14. Principles of Training – Diminishing Returns
An untrained individual will show greater initial improvements
As a performer gets closer to their ultimate potential, the rate of improvement significantly slows down
See figure on pg 277 of your textbook
Principles of Training – Variety
Varying a program helps to mentally reinvigorate a performer who is becoming bored with a program
It is essential to remember specificity when considering adding variation to a training program

15. Planning a Training Program
The purpose of any training program is to facilitate chronic adaptations in the desired fitness components, energy systems and muscle groups
A ‘Needs Analysis’ should be completed to determine:
Energy systems, fitness components and muscle groups
Fitness test results for the performer: Strengths and weaknesses
Availability of time
Appropriate training program: access to facilities
Physical state of the performer: Injuries

16. Designing a training session
Sequencing is paramount to ensuring the best possible outcomes
Warm-up
Physiologically and psychologically prepares the performer
Focus on upcoming work period
Increase arousal
Usually lasts around 8 – 10 mins
After 4 – 5 mins activity should become more specific
The jury is out regarding static stretching during a warm-up
Cool-down
Perform the same locomotion at a reduced intensity (active recovery)
Best time for stretching

17. Training Logs
Maintaining a training log before and after training can provide invaluable info to the performer
QUESTIONS:
Define each of the principles of training (SIDOF).
What is the best way of determining training intensity?
Give the recommended HR training zone for training aerobic power.
Give the recommended HR training zone for training anaerobic power.
Give the recommended HR training zone for training ATP-PC energy.
What is the minimum time in which the HR should be in the required zone for aerobic training?
What is generally recognised as the minimum number of weeks for a training program to show measurable fitness gains?
Why should there be more recovery between anaerobic training sessions than between aerobic training sessions?
What are the variables with which training programs can be overloaded?

18. Methods of Training Interval Training Continuous Training
Fartlek Training
Resistance Training
Speed Training
Plyometrics Training
Circuit Training
Core-Strength Training
Flexibility Training

19. Method
Fitness Components
Interval Training
Cardio-respiratory endurance, Muscular Power, Anaerobic Power/speed, LME
Continuous Training
Cardio-respiratory endurance, LME
Fartlek Training
Cardio-respiratory endurance, LME, anaerobic power/speed
Circuit Training
Cardio-respiratory endurance, strength, power, dynamic flexibility, agility, LME
Plyometric Training
Power, speed, strength, dynamic flexibiltiy, agility, LME
Flexibility Training
Static and dynamic flexibilty
Weight Training
Strength, Power, speed and LME
Speed Training
Speed, Muscular power, Strength, LME
Pilates & Swiss Ball
Balance, Coordination, Flexibility, LME
Motor Skill Development
Requires effective integrations of all components