P1, M1 P2, M2, D1 P3

 Think about an elite- level marathon runner and a recreational club runner.  Even though they both run, they will have different training needs.  Why do you think this is??

FrequencyAdaptationProgressive Overload Variation ReversibilityHeart RateIntensityPerceived Exertion Individual Needs TimeTraining Thresholds Specificity Maximal Exertion VariationTypeRest and Recovery Pick three key words that will challenge your personal knowledge..... Attempt to define them!

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 Know all criteria for Learning Aim A (P1, P2, M1, D1, P3)  Review and assess your 2 nd week of your training programme identifying strengths and areas of improvement for next week

By the end of this session students will be able to: 1. List the principles of training. 2. Identify FITTA principles within the overload component of training. 3. Be able to apply principles of training in order to design Personal training plan (PTP).

Personal Goals Lifestyle Medical History Physical Activity Attitude Motivation

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

Specificity Progression Overload Reversibility Tedium

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

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 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.

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 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.

. Frequency3-5 times per week Intensity55-90% MHR 40%/50%-85% VO 2 max Time20-60 minutes TypeAny Activity that is rhythmical and utilises large muscle groups.

 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

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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.

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

 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 = x 0.55 = x 0.90 = 180 THRR = BPM

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

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.

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

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.

 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)

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 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.

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By the end of this session students will be able to: 1. List the principles of training. 2. Identify FITTA principles within the overload component of training. 3. Be able to apply principles of training in order to design Personal training plan (PTP).