1. Victory Physical EducationCopyright 2005 Physical Education Physical Education Principles of Training Principles of Training

2. Victory Physical EducationCopyright 2005 Fitness Training Principles In preparing your exercise programme, you need to bear in mind the following. In preparing your exercise programme, you need to bear in mind the following. 1. the individual and their requirements 1. the individual and their requirements 2. specific components of fitness 2. specific components of fitness 3. warm up and cool down 3. warm up and cool down

3. Victory Physical EducationCopyright 2005 The individual and their requirements First you must establish the purpose of the exercise programme. There are many reasons why an individual may wish to undertake a personal exercise programme: to lose weight, to regain fitness for competition after a lay-off because of injury, and so on. First you must establish the purpose of the exercise programme. There are many reasons why an individual may wish to undertake a personal exercise programme: to lose weight, to regain fitness for competition after a lay-off because of injury, and so on. Whatever the reason maybe it will influence the nature and possibly the severity of the programme you intend to plan. Whatever the reason maybe it will influence the nature and possibly the severity of the programme you intend to plan.

4. Victory Physical EducationCopyright 2005 The individual and their requirements An initial assessment may also need to be reviewed every so often in the light of progress and any change of circumstances: for example, illness or periods when commitments at work make it difficult to find time to exercise. An initial assessment may also need to be reviewed every so often in the light of progress and any change of circumstances: for example, illness or periods when commitments at work make it difficult to find time to exercise. There are two important questions to be asked when planning a personal exercise programme There are two important questions to be asked when planning a personal exercise programme

5. Victory Physical EducationCopyright 2005 The individual and their requirements 1. Is the training programme for general health and well being? 1. Is the training programme for general health and well being? 2. Is the training programme for a specific activity? 2. Is the training programme for a specific activity? The answer will affect the type of programme you plan. The answer will affect the type of programme you plan.

6. Victory Physical EducationCopyright 2005 Specific fitness components With regard to the content of the programme, a general exercise programme will need to address a wide range of fitness components. An activity-specific programme will need, in addition, to concentrate on those components identified as relevant. With regard to the content of the programme, a general exercise programme will need to address a wide range of fitness components. An activity-specific programme will need, in addition, to concentrate on those components identified as relevant. You may decide to work in all the components of fitness but select no more than four or five of them to be part of any one exercise session. You may decide to work in all the components of fitness but select no more than four or five of them to be part of any one exercise session.

7. Victory Physical EducationCopyright 2005 Specific activity Your programme might be designed to improve fitness for a specific activity. Nevertheless, it might still be advisable to ensure that an all round programme of exercise came before more specialised work. Your programme might be designed to improve fitness for a specific activity. Nevertheless, it might still be advisable to ensure that an all round programme of exercise came before more specialised work. Example – In the case of a shot- putter, flexibility, agility and cardiovascular endurance might be addressed as part of both warm up and cool down routines so that the body of the training programme can concentrate on the event-specific components – Example – In the case of a shot- putter, flexibility, agility and cardiovascular endurance might be addressed as part of both warm up and cool down routines so that the body of the training programme can concentrate on the event-specific components –

8. Victory Physical EducationCopyright 2005 Specific activity Week 1; Strength, Co-ordination, Timing. Week 1; Strength, Co-ordination, Timing. Week 2; Muscular Endurance, Speed of Reaction. Week 2; Muscular Endurance, Speed of Reaction. Week 3; Strength, Co-ordination, Timing. Week 3; Strength, Co-ordination, Timing.

9. Victory Physical EducationCopyright 2005 Fitness Components Cardiovascular Endurance Cardiovascular Endurance Muscular Endurance Muscular Endurance Strength Strength Flexibility Flexibility Agility Agility Balance Balance Co-ordination Co-ordination Speed of Reaction Speed of Reaction Timing Timing

10. Victory Physical EducationCopyright 2005 Warm up and Cool down Why Warm up? Why Warm up? The body needs to be well prepared for physical exercise. It is not such a good idea to suddenly begin strenuous activity and expect the body’s systems to adapt instantly without injury. As part of this preparation we need to ensure the following: The body needs to be well prepared for physical exercise. It is not such a good idea to suddenly begin strenuous activity and expect the body’s systems to adapt instantly without injury. As part of this preparation we need to ensure the following:

11. Victory Physical EducationCopyright 2005 Warm up and Cool down 1. Pulse rate should be gradually raised. 1. Pulse rate should be gradually raised. 2. Joint flexibility should be addressed through a series of moderate stretching and mobility exercises. 2. Joint flexibility should be addressed through a series of moderate stretching and mobility exercises. 3. Skills that are part of the activity can be part of your warm up. 3. Skills that are part of the activity can be part of your warm up. 4. Performer to become mentally focused on the activity. 4. Performer to become mentally focused on the activity.

12. Victory Physical EducationCopyright 2005 Warm up and Cool down environment Where possible the warm-up environment should resemble that of the competition. Where possible the warm-up environment should resemble that of the competition. Example – Swimmers should warm up in a practice pool, weightlifters should warm up in a weight-room. Example – Swimmers should warm up in a practice pool, weightlifters should warm up in a weight-room.

13. Victory Physical EducationCopyright 2005 Warm up and Cool down Why cool down? Why cool down? The purpose of the cool down is, in many respects, the exact opposite of the warm up. The purpose of the cool down is, in many respects, the exact opposite of the warm up. The body has been working at a maximum level in competition or in training and must be allowed to return gradually to it’s normal resting rate. The body has been working at a maximum level in competition or in training and must be allowed to return gradually to it’s normal resting rate.

14. Victory Physical EducationCopyright 2005 Warm up and Cool down During exercise, the heart rate is much faster during exercise than normal and blood is being pumped around the body at a higher rate. Suddenly stopping this physical activity will cause blood to pool in the bodies tissues, which effectively then has nowhere to go. During exercise, the heart rate is much faster during exercise than normal and blood is being pumped around the body at a higher rate. Suddenly stopping this physical activity will cause blood to pool in the bodies tissues, which effectively then has nowhere to go. If the heart slows down too quickly, this can also slow down the removal of LACTIC ACID from the muscle tissues and can cause muscle soreness when the body finally cools down. If the heart slows down too quickly, this can also slow down the removal of LACTIC ACID from the muscle tissues and can cause muscle soreness when the body finally cools down.

15. Victory Physical EducationCopyright 2005 Principles of Training We need to train to improve our fitness. For steady progress and to avoid injury we should follow the SPORT principles. We need to train to improve our fitness. For steady progress and to avoid injury we should follow the SPORT principles. Specificity Specificity Progression Progression Overload Overload Reversibility Reversibility Tedium Tedium

16. Victory Physical EducationCopyright 2005 Specificity Every type of exercise has a particular effect on the body. The type of training we choose must be right for the type of improvement we want to see. Every type of exercise has a particular effect on the body. The type of training we choose must be right for the type of improvement we want to see. We must always use a training programme that puts regular stress on the muscle groups or body system that we want to develop. We must always use a training programme that puts regular stress on the muscle groups or body system that we want to develop.

17. Victory Physical EducationCopyright 2005 Specificity Sprinters – include a lot of speed work in there training. This helps to develop their fast twitch muscle fibres. Sprinters – include a lot of speed work in there training. This helps to develop their fast twitch muscle fibres. Endurance athletes – need to develop their Endurance athletes – need to develop their slow twitch muscle fibres. They train over longer distances of for a longer time. slow twitch muscle fibres. They train over longer distances of for a longer time. Games players – include both speed and endurance training into their programme, developing both types if muscle fibres. Games players – include both speed and endurance training into their programme, developing both types if muscle fibres.

18. Victory Physical EducationCopyright 2005 Progression The body takes time to adapt to more or harder exercise. We must build up stress on our bodies in a gradual, or progressive, way – by lifting heavier weights or running further. The body takes time to adapt to more or harder exercise. We must build up stress on our bodies in a gradual, or progressive, way – by lifting heavier weights or running further. What do you think will happen if we build up stress on the body too quickly or slowly? What do you think will happen if we build up stress on the body too quickly or slowly? We will increase the risk of injury or may become disinterested or bored and give up. We will increase the risk of injury or may become disinterested or bored and give up.

19. Victory Physical EducationCopyright 2005 Overload Quite simply, we can only achieve improvements in most aspects of physical performance by forcing the body to work beyond it’s current known limits. In other words we OVERLOAD it. Quite simply, we can only achieve improvements in most aspects of physical performance by forcing the body to work beyond it’s current known limits. In other words we OVERLOAD it. Example – to improve our aerobic fitness by running, we could run more times a week, complete the run in a shorter time or increase the distance we run. Each one of these will overload the aerobic system. The aerobic system will gradually adapt to cope with the overload and we will become fitter. Example – to improve our aerobic fitness by running, we could run more times a week, complete the run in a shorter time or increase the distance we run. Each one of these will overload the aerobic system. The aerobic system will gradually adapt to cope with the overload and we will become fitter.

20. Victory Physical EducationCopyright 2005 Reversibility The process of REVERSIBILITY applies to most aspects of physical performance. It means that the effects (or improvements) of training will be lost at about one third of the rate at which they were gained. The process of REVERSIBILITY applies to most aspects of physical performance. It means that the effects (or improvements) of training will be lost at about one third of the rate at which they were gained.

21. Victory Physical EducationCopyright 2005 Reversibility We lose our aerobic fitness more easily than our anaerobic fitness because our muscles quickly lose much of their ability to use oxygen. We lose our aerobic fitness more easily than our anaerobic fitness because our muscles quickly lose much of their ability to use oxygen. Our anaerobic fitness is affected less by not training. If we follow a strength-training programme for 4 weeks, we will lose our gains in strength after about 12 weeks of inactivity. Our anaerobic fitness is affected less by not training. If we follow a strength-training programme for 4 weeks, we will lose our gains in strength after about 12 weeks of inactivity.

22. Victory Physical EducationCopyright 2005 Tedium Our training programme must be varied to avoid TEDIUM – boredom. By using a variety of different training methods we will keep our enthusiasm and motivation. Our training programme must be varied to avoid TEDIUM – boredom. By using a variety of different training methods we will keep our enthusiasm and motivation. 1. We can follow a long work out with a short one, a hard session with relaxed one or high speed session with a long one. 1. We can follow a long work out with a short one, a hard session with relaxed one or high speed session with a long one. 2. We may be able to change the way we train and where we train. 2. We may be able to change the way we train and where we train. 3. Vary the way we train – shin splints can be avoided by running on grass rather than on hard roads. 3. Vary the way we train – shin splints can be avoided by running on grass rather than on hard roads. Our training programme must be varied to avoid TEDIUM – boredom. By using a variety of different training methods we will keep our enthusiasm and motivation. Our training programme must be varied to avoid TEDIUM – boredom. By using a variety of different training methods we will keep our enthusiasm and motivation. 1. We can follow a long work out with a short one, a hard session with relaxed one or high speed session with a long one. 1. We can follow a long work out with a short one, a hard session with relaxed one or high speed session with a long one. 2. We may be able to change the way we train and where we train. 2. We may be able to change the way we train and where we train. 3. Vary the way we train – shin splints can be avoided by running on grass rather than on hard roads. 3. Vary the way we train – shin splints can be avoided by running on grass rather than on hard roads.