1. Aerobic Endurance Exercise Training
Session 3
Principles of Training
Staff Cunliffe
Unit 5 -Physical Preparation, Health and Lifestyle for the Public Services
Unit 6 –Fitness Testing and Training for the Uniformed Public Services

2. Session AIMS Recap on collecting data from session 2
To raise student awareness of the principles of training in preparation for writing a Personal Training Plan (PTP) – Assignment 1

3. Objectives By the end of this session students will be able to:
List the principles of training.
Identify FITTA principles within the overload component of training.
Be able to apply principles of training in order to design Personal training plan (PTP).

4. Personal Training Plan
Your PTP is like an action plan (strategy) to help you achieve your Health and Lifestyle Goals.
Before you start you should gather information to help you tailor the programme for you or the person you are designing the plan for.

5. Data Collection Personal Goals Lifestyle Medical History
Physical Activity
Attitude
Motivation

6. Principles of Training
For any training programme to be effective, the trainer or coach must follow a number of essential principles referred to as SPORT

7. Sport Principles
Specificity
Progression
Overload
Reversibility
Tedium

8. Specificity
Training Programmes must be specific to the needs of the sport and performer.
Consider components of fitness.
Service requirements

9. Task 1 - Worksheet 30 seconds to Identify ‘S’ in the principles of training and provide an example
End

10. Progression
In order to improve and continue to develop, the training programme must be made progressively harder.
Once the body adapts to stresses and loads placed upon them no further changes will occur.
Progression must be steady yet consistent, overload is an essential element to progression and adaptation.

11. Task 1 - Worksheet 30 seconds to Identify ‘P’ in the principles of training and provide an example
End

12. Consider ACSM Guidelines.
Overload
In order for the body to adapt it must work harder than normal.
The body can be overloaded by manipulating four (five) key factors of training: F I T T A
Frequency – How often?
Intensity – How hard we train?
Time - Length of time spent on an activity
Type – Describes the type of activity
Adherence – Ensuring the individual sticks to the programme
Consider ACSM Guidelines.

13. ACSM Guidelines for Cardiovascular Fitness
Frequency
3-5 times per week
Intensity
55-90% MHR
40%/50%-85% VO2max
Time
20-60 minutes
Type
Any Activity that is rhythmical and utilises large muscle groups. .

14. Rest Periods An effective training programme includes rest periods.
After a period of exercise it is important to give your body time to recover through rest.
While resting, your body has the time required to repair and heal itself. The rest period allows muscle fibres to repair themselves and becomes stronger improving your strength. Symptoms associated with over training:
Loss of appetite
Loss of muscle
Lack of sleep
Injuries- shin splints
Increased risk of illnesses

15. Task 1 - Worksheet 30 seconds to Identify ‘O’ in the principles of training and provide an example
End

16. Frequency Training Frequency
Training frequency is the number of training sessions conducted per day or per week.
The frequency of training sessions will depend on the interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season.

17. Intensity Training Intensity
Adaptations in the body are specific to the intensity of the training session.
High-intensity aerobic exercise increases cardio-vascular and respiratory function and allows for improved oxygen delivery to the working muscles.
Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment.
Calculated using Age-predicted maximum heart rate (APMHR)
Borg Scale/ Rate of Perceived Exertion (RPE)
Talk Test

18. Intensity Target Heart Rate Calculation
Percentage of Maximal Heart Rate Method
Age-predicted maximum heart rate (APMHR) = 220 − age
Target heart rate (THR) = (APMHR × exercise intensity)
Do this calculation twice to determine the target heart rate range (THRR).
APMHR x 0.55
APMHR x 0.90
Eg. 220 – 20 = 200
200 x 0.55 = x 0.90 = 180
THRR = BPM

19. Table 18.2
Reprinted, by permission, from Borg, Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998.

20. Time Exercise Time /Duration
Exercise duration is the length of time of the training session.
The duration of a training session is often influenced by the exercise intensity: the longer the exercise duration, the lower the exercise intensity.

21. Type Exercise Type / Mode
Exercise mode is the specific activity performed by the athlete: cycling, running, swimming, and so on.
Remember that the more specific the training mode is to the sport, the greater the improvement in performance.
Consider service requirements

22. Adherence Exercise Adherence / Progression - Why Carry on?
Progression and results influence adherence.
Progression of an aerobic endurance program involves increasing the frequency, intensity, and duration.
Frequency, intensity, or duration should not increase by more than 10% each week.
When it is not feasible to increase frequency or duration, progression can occur with intensity manipulation.
Progression of intensity should be monitored to prevent overtraining.

23. Reversibility Use it or lose it!
It takes much longer to gain fitness than it does to lose it.
If we train our muscles get bigger (hypertrophy), alternatively if we don’t our muscles get smaller (atrophy)

24. Task 1 - Worksheet 30 seconds to Identify ‘R’ in the principles of training and provide an example
End

25. Tedium
Training must be varied to ensure the athlete/ performer maintains motivation
If the same activity is performed frequently, training becomes repetitive and boring.
Consider readiness to exercise.

26. Task 1 - Worksheet 30 seconds to Identify ‘T’ in the principles of training and provide an example
End

27. Check Learning Activity In pairs identify the principles of training and organise them into an order of importance to present to the class.
End

28. Learning Objectives By the end of this session students will be
able to:
List the principles of training.
Identify FITTA principles within the overload component of training.
Be able to apply principles of training in order to design Personal training plan (PTP).