Exercise physiology Preparation & training methods training principles Learning Objective: To be able to define the principles of training and apply them to practical situations. 2.2.6 Learners need to be able to utilise this information to be able to interpret fitness test results and inform planning of training. Definitions of each must be learned.

Principles of training Principles of training are a set of guidelines to follow when designing a training programme.

Specificity “the relevance of the choice of exercise to the activity to be improved” Key questions: What components of fitness are required for successful performance? A shot putter requires strength and explosive power. A gymnast requires strength, flexibility and power. What physiological systems are utilised in high performance of the activity? A 100m runner utilises the ATP-PC system. A marathon runner utilises the aerobic energy system. What method of movement (areas of the body) are used in performance of the activity? Cyclists should complete their training on a bike. Runners should complete their training on their feet. Swimmers should complete their training in a pool. Sounds simple but it’s important! Although this can be varied occasionally to avoid tedium

Progressive Overload Overload places physiological systems under stress and the human body responds by becoming more capable of coping with this stress. Overload can be achieved by applying the FITT principles: Frequency Intensity Time Type

Frequency How often do we train? How often will determine the level of physiological adaptation that takes place. The more often you train, the greater benefit to be gained. Elite sports people might be expected to train twice a day, to reach optimal levels of adaptation, in an attempt to be the best. Those who only train a couple of times a week will see minor adaptations, such as less tendency to be out of breath climbing flights of stairs or digging the garden.

Intensity How hard do we train? For elite sports people this often varies throughout a training programme. As a general rule though, training should be harder as you approach competition. Intensity can be varied by altering: Sets Repetitions Resistance Recovery period

Time How long do we train for? The physiological systems being targeted, and subsequent training intensity, will determine how long we train for. A 100m runner must stress the ATP-PC system in order to improve. This system only lasts 5-8 seconds. Therefore training time will be very short. A marathon runner must have high levels of endurance. They need to stress their aerobic energy system so that it can supply energy over a long period. Therefore training time will be very long > 30 mins for endurance.

Type What type of training do we do? Types of training include: Continuous Intermittent Circuit Weights Plyometric Mobility Mo Farah is an endurance athlete, his competitive event is continuous and a lot of his training is continuous. However he will also use intermittent training  by breaking his sessions down into chunks (changing the type), he is able to work harder in each section.

Overtraining If overload is applied to extreme levels it can have many negative effects including: Recovery within sessions is reduced Recovery between sessions is reduced Muscle fatigue will increase Performance levels will reduce Motivation will decrease Chance of injury increases

Progressive Overload - Interval Training Apply the principles of overload to complete this training schedule. Week Number of sessions No of work periods Duration of work periods Duration of rest periods 1 2 6 1 min 30 secs 60 secs   3 4 5

Reversibility “use it or lose it” When training loads are reduced or removed completely, levels of fitness or performance return to an untrained level. The process of physiological systems reverting to untrained levels begins within 5 days of training stopping. If fitness levels have been built up over a longer period of time it takes longer for them to regress back to untrained levels. If fitness levels have been built up in a short period of time it takes less time for them to regress back to untrained levels. Why would reversibility occur?

Individual needs Training needs to meet the individual needs of the participate based on fitness levels, age, gender and the sport they are training for. Think about how you and an elite level performer in your sport train – it would probably look very different.