Fit for Sport and Rest and Recovery Thursday 18th May 2017 Fit for Sport and Rest and Recovery Learning Aim A

R.A.F.T You have 8 minutes to go through your books and R.A.F.T any work where necessary. Make sure you completed ALL RAFT work Use the red pen given to you at the start. HAVE ANY OF YOU RECEIVED A LOYALTY AWARD?

Principles of Training- Anagram challenge: FOR R & R FOLLOWED BY SOME

Principles of Training Specificity, and individual needs and differences Progressive Overload AdaptatiOn Reversibility VariaTion Frequency Intensity Time Type FOR Rest & Recovery FOLLOWED BY SOME

What do you think they mean? Frequency Intensity Time Type

It should gradually increase over time. Frequency Intensity The number of training sessions completed over a period of time. This should increase over time. How hard you train. It should gradually increase over time. Training to the correct zone will increase your fitness/target aim. Time Type How long you train for. It should gradually increase over time. Relates to specificity- the right method of training is selected to improve a specific component of fitness. Results in a positive improvement in performance.

Question Time 1) Elle has started circuit training to help improve her general fitness. After a month, she thinks that her circuit training sessions could last longer, starting at 20 minutes and then moving to 30 minutes, so that she better benefits from the training. Which part of the FITT principle is being referred to in this statement? (1 mark)

Question Time 1) Elle has started circuit training to help improve her general fitness. After a month, she thinks that her circuit training sessions could last longer, starting at 20 minutes and then moving to 30 minutes, so that she better benefits from the training. Which part of the FITT principle is being referred to in this statement? (1 mark) The time principle as Elle is increasing the length of time she trains each week.

Individual Differences/Needs SPORT Specificity, and Individual Differences/Needs: Specific Individual Individual training needs are about the sport or activity. Specific training needs are about the person. E.g. One person may want tot train their aerobic endurance, and another their speed, they are not going to train the same way. Time Available Sport/Activity Injury Health Status Individual Differences/Needs Fitness Goals Personal Heart Rate Zone Access to Equipment

Progressive Overload: SPORT Progressive Overload: WRITE THIS INFORMATION DOWN: Training at an appropriate intensity which gradually increases the stress put on our bodies. This will cause fitness gains to occur because our body is working above the minimum threshold for training and below the maximum. It does not mean training too hard or too much this will cause injury. E.g. a weight lifter, will increase the amount they lift each week in small increases to induce muscle growth and strength.

Adaptation & Reversibility: SPORT Adaptation & Reversibility: Your body responds to training by - - - - - - - - and improving its ability to - - - - with - - - - - - - - - training loads, by this process can also be - - - - - - - - if training - - - - - . If progressive - - - - - - - - occurs your body is encouraged to - - - - - , becoming - - - - - - - - or - - - - - - than it was before. Happens during the - - - - - - - - period after a training - - - - - - - . Adapting Developing Cope Encourage Decreased Increased Interpreted Accelerated Reversed Stops Starts Overload Body Overweight Be Gains Sound Weaker Slower Faster Stronger Adapt Reverse Aerobic Anaerobic Recovery Season Session

Adaptation & Reversibility: SPORT Adaptation & Reversibility: Your body responds to training by adapting and improving its ability to cope with increased training loads, by this process can also be reversed if training stops. If progressive overload occurs your body is encouraged to adapt, becoming stronger or faster than it was before. Happens during the recovery period after a training session. Adapting Developing Cope Encourage Decreased Increased Interpreted Accelerated Reversed Stops Starts Overload Body Overweight Be Gains Sound Weaker Slower Faster Stronger Adapt Reverse Aerobic Anaerobic Recovery Season Session

SPORT Reversibility Reversibility: Can also be known as de-training. Fitness can be lost through lack of training or stopped training. If the body is not challenged enough then any strength, tone, or skill gains that have previously been made will be lost. Reversibility The body needs to be placed under stress in order to improve. E.g. If an injury occurs or if the intensity of the training isn’t sufficient to cause adaptation.

Question Time Discuss what the difference is between specificity and individual needs- how would you answer this? Now apply it to this question… 1) Explain the difference between adaptation and reversibility. (4 marks) WHEN YOU HAVE FINISHED SWAP BOOKS WITH THE PERSON NEXT TO YOU SO THAT THEY ARE READY TO MARK AND GIVE FEEDBACK ON YOUR ANSWER

Question Time 1) Explain the difference between adaptation and reversibility. (4 marks) Adaptation happens during the recovery period, for your body to increase its ability to cope with training loads. Whereas, reversibility is when the intensity of training is not high enough to cause adaptation, and lack of or no training can result in injury or decreased fitness gains. Expansion Point Point Expansion

Can increase fitness gains Nature of your training SPORT Variation: Prevents boredom Can increase fitness gains Maintains motivation Variation includes: Type of equipment Type of exercise Training environment Order of training Nature of your training Repetitive actions and training method= risk of injury. BUT must be beneficial to the individual and training needs.

Allow time to recover so that training adaptations occur. Rest and Recovery R&R: B Not allowing R&R= Risk of overtraining A Causing a drop in performance D Due to insufficient time for R&R= increased risk of injury Important to… Allow time to recover so that training adaptations occur. An athlete who has over trained will not make progress and can lose their strength and fitness. R&R after exercise must take place for adaptation to occur.

Question Time: 1) Give two examples of how variation can be applied to reduce boredom when training? (2 marks) 2) Which of these is not a reason for rest and recovery in training? (1 mark) A- Positive training adaptations B- Reduce blood pressure C- Repair damage D- Replenish energy

Question Time: 1) Give two examples of how variation can be applied to reduce boredom when training? (2 marks) Type of equipment Type of exercise Training environment Order of training Nature of your training 2) Which of these is not a reason for rest and recovery in training? (1 mark) A- Positive training adaptations B- Reduce blood pressure C- Repair damage D- Replenish energy