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 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

7. Victory Physical EducationCopyright 2005 Energy Systems=ATP production ATP-CP (fight or flight response) about 60m flat out. No O 2 ATP-CP (fight or flight response) about 60m flat out. No O 2 ATP-Lactic Acid Anaerobic (short term) Glycogen (CHO) High intensity 30secs – 2mins) ATP-Lactic Acid Anaerobic (short term) Glycogen (CHO) High intensity 30secs – 2mins) O 2 not used so lactic acid builds up Aerobic CHO and Fat. Longer exercise lower intensity Aerobic CHO and Fat. Longer exercise lower intensity

8. 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 of training. We need to train to improve our fitness. For steady progress and to avoid injury we should follow the SPORT principles of training.

9. Victory Physical EducationCopyright 2005 Principals of Training Frequency Frequency Intensity Intensity Duration Duration Overload (Progressive) Overload (Progressive) Specificity Specificity Adaptation Adaptation Regularity Regularity Reversibility Reversibility Variety Variety

10. Victory Physical EducationCopyright 2005 Frequency For Adaptation to occur there needs to be consistent regular stress on the muscles and energy systems For Adaptation to occur there needs to be consistent regular stress on the muscles and energy systems Strength = 3 times per week Strength = 3 times per week Less will only maintain strength Less will only maintain strength More may injure More may injure

11. Victory Physical EducationCopyright 2005 Intensity How hard should you train? How hard should you train? Muscles and Physiological systems adapt as a result of consistently applied stimulation Muscles and Physiological systems adapt as a result of consistently applied stimulation Need the right amount of intensity Need the right amount of intensity (see overload)

12. Victory Physical EducationCopyright 2005 Duration The time of stress on the muscles or physiological system The time of stress on the muscles or physiological system This will differ widely depending on what the outcome required is. This will differ widely depending on what the outcome required is. Strength (number of reps) Strength (number of reps) Aerobic (time or distance) Aerobic (time or distance)

13. Victory Physical EducationCopyright 2005 Overload (Progressive) 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 will happen if we build up stress on the body too quickly or slowly? What 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.

14. 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.

15. 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.

16. 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.

17. Victory Physical EducationCopyright 2005 Adaptation Greatest improvement are seen early inn training program. Greatest improvement are seen early inn training program. Motivation and increased intensity to produce further improvements. Motivation and increased intensity to produce further improvements. Improvement Time

18. Victory Physical EducationCopyright 2005 Regularity Similar to frequency Similar to frequency Need to have consistent regular training of muscles and energy systems for improvement. Need to have consistent regular training of muscles and energy systems for improvement.

19. 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.

20. 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.

21. Victory Physical EducationCopyright 2005 Generalisation before Specialisation Need to build up general fitness before we specialise to avoid injury Need to build up general fitness before we specialise to avoid injury

22. Victory Physical EducationCopyright 2005 Variety Our training programme must be varied to avoid boredom. By using a variety of different training methods we will keep our enthusiasm and motivation. Our training programme must be varied to avoid 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 boredom. By using a variety of different training methods we will keep our enthusiasm and motivation. Our training programme must be varied to avoid 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.

23. Victory Physical EducationCopyright 2005 Methods of Training Continuous Training Continuous Training Weight Training Weight Training Circuit Training Circuit Training Interval Training Interval Training Callisthenics Callisthenics Plyometrics Plyometrics

24. 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:

25. 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.

26. 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.

27. 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.

28. 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. This may in turn contribute to low blood pressure and injury from a fall. 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. This may in turn contribute to low blood pressure and injury from a fall.

29. Victory Physical EducationCopyright 2005 Continuous Training Cardio respiratory endurance Cardio respiratory endurance Muscular Endurance Muscular Endurance Frequency (3-4 times per week) Frequency (3-4 times per week) Duration (min of 20 mins) Duration (min of 20 mins) Intensity (HR 70%-85% of max HR) Intensity (HR 70%-85% of max HR) Overload ( ↑intensity, ↑duration, ↑frequency Overload ( ↑intensity, ↑duration, ↑frequency

30. Victory Physical EducationCopyright 2005 Weight Training Muscular Strength Muscular Strength Muscular Endurance Muscular Endurance Power Power Frequency (3-4 times per week) ↑reps Frequency (3-4 times per week) ↑reps Intensity isotonic traditional weights isometric immovable object isokinetic machines, eccentric lengthening muscle) Intensity isotonic traditional weights isometric immovable object isokinetic machines, eccentric lengthening muscle)

31. Victory Physical EducationCopyright 2005 Circuit Training A circuit of different exercises. Can be for general fitness or Specific to a sport. A circuit of different exercises. Can be for general fitness or Specific to a sport. Muscular strength/endurance/power Muscular strength/endurance/power Aerobic endurance Aerobic endurance Agility and skills Agility and skills Can use timing or an amount Can use timing or an amount

32. Victory Physical EducationCopyright 2005 Interval Training Designed for all three energy systems Designed for all three energy systems Alternating work and rest periods Alternating work and rest periods Dependent on what energy system you are targeting (see next three slides) Dependent on what energy system you are targeting (see next three slides) works both the aerobic and the anaerobic system. During the high intensity effort, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. works both the aerobic and the anaerobic system. During the high intensity effort, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. recovery phase the heart and lungs work together to "pay back" the oxygen debt and break down the lactic acid. recovery phase the heart and lungs work together to "pay back" the oxygen debt and break down the lactic acid.

33. Victory Physical EducationCopyright 2005 Interval ATP-CP Training Component Application Work duration 1-10 secs Rest 10-100 secs Work : Rest ratio 1:10 Reps4:6 Sets2-4 Rest between sets 5-10

34. Victory Physical EducationCopyright 2005 Anaerobic ATP-Lactic Acid Training Component Application Work Duration 30-120 secs Rest between reps 90 -360 secs Work : Rest ratio 1:3 Reps4-6 Sets1-4 Rest between sets 5-10 mins

35. Victory Physical EducationCopyright 2005 Aerobic Energy System Training Component Application Work Duration 15secs – 3 + mins Rest between reps 1-5 mins Work : Rest ratio 1:1 to 1:2 Reps5-20 Sets1-3 Rest between sets minimal

36. Victory Physical EducationCopyright 2005 Callisthenics Resistance using body weight Resistance using body weight Press ups, sit ups Press ups, sit ups Strength one handed press ups Strength one handed press ups Endurance increase repetitions Endurance increase repetitions Power do press ups fast (explosive) Power do press ups fast (explosive)

37. Victory Physical EducationCopyright 2005 Plyometrics Involves muscles contracting explosively to overcome the body’s weight. Involves muscles contracting explosively to overcome the body’s weight. Eccentric (lengthening) immediately followed by concentric (shortening) of muscle Eccentric (lengthening) immediately followed by concentric (shortening) of muscle Uses reflexes and elastic properties of muscle to develop explosiveness Uses reflexes and elastic properties of muscle to develop explosiveness