Principles of Training

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Presentation transcript:

Principles of Training Learning Objectives: To be able to define the principles of training. To be able to explain how these principles affect training.

Principles of Training The principles of training are a set of guidelines which should be followed in order to make training as effective as possible. Specificity Progression Overload Reversibility Tedium

Specificity Training that is particularly suited to a particular sport or activity. E.g. marathon runners train with long distance running to improve endurance, weight lifters train by lifting weights to improve strength and power, footballers training involves practicing skills with a football.

Progression Training should be increased gradually to allow the body to adjust to the increased demands being made on it. If training does not progress then no improvements will be made. This results in plateauing. If training progresses too quickly then injury can occur.

Overload For fitness levels to improve the body must work harder than it normally does. There are 3 ways in which overload can be achieved: Frequency – train more often. Intensity – making training harder (e.g. lifting heavier weights, running faster) Time – increasing duration of training sessions.

Reversibility If training stops then the benefits gained can be lost too. ‘Use it or lose it’ It takes up to 3 times longer to gain fitness as it does to lose it. Training may be stopped for various reasons including injury and loss of motivation.

Tedium Tedium occurs when a performer losses motivation to continue. This leads to reversibility. Tedium must be avoided by making training as interesting and exciting as possible. This can be done by varying training methods, listening to music, ensuring game based sessions are included etc.

Extended Learning Task Create a basic training programme for a novice runner who has 6 months to train for a 13-mile half marathon. Discuss how you consider all of the principles of training within your programme. Your answer should be at least one full A4 page of writing.