Section 1.1.4a Physical activity as part of your healthy, active lifestyle Lesson 8: The Principles of Training

Learning Objectives and Outcomes W.A.L.F. c. Describe, explain and apply the principles of progressive overload, specificity, individual differences / needs, rest and recovery d. Explain the components of the FITT principle, nothing overlap with other principles of training, and how application can lead to improved performance e. Explain the term ‘reversibility’, why it might occur and its impact on performance W.I.L.F. All of you will be able to describe, explain and apply the principles of training Most of you will be able to describe, explain and apply the principles of training and answer exam questions with help from the teacher Some of you will be able to describe, explain and apply the principles of training and answer exam questions independently

The 7 Principles of Training Individual needs Specificity Reversibility Principles of Training Progressive Overload FITT Recovery Rest

= Matching training to the requirements of an individual 1. Individual Needs = Matching training to the requirements of an individual You should consider what you want from your programme and set your targets accordingly Once you have answered these questions, you can design a programme to match your requirements i.e. a school sprinter would not use the same PEP as an Olympic sprinter First Consider Then Consider Your current level of fitness (fitness testing) What you like doing, when and where you can train Your sporting experience What facilities are available and cost What you hope to achieve (SMART goals) Whether you prefer to train alone or with a partner or group

= Matching training to the requirements of an activity 2. Specificity = Matching training to the requirements of an activity Used to design a programme to raise fitness and/or skill levels to improve performance in an individual's particular activity: i.e., a sprinter might work on speed How might the following individuals include specificity within their training programme? A marathon runner A weight lifter A goalkeeper Shooter in netball

3. Progressive Overload = Increasing the amount of overload gradually so that fitness gains occur, but without the potential for injury As your fitness increases you can gradually make the training harder by increasing the intensity in each different training method Speed and level of progressive overload varies according to the person. Some starting out on new programme will progress slowly and may not reach intensity of a professional or someone who has been training longer

= The period of time allocated to recovery 4. Rest = The period of time allocated to recovery You cannot exercise and train continually without taking some rest as this may lead to injury Exercise and training damage your muscles and body, which need time to recover and rebuild before further training Rest is the time allocated to recovery to allow adaptations to take place before further training

5. Recovery = The time required to repair damage to the body caused by training or competition The body adapts to the hard training and builds itself back up again

6. The FITT Principle = Used to increase the amount of work the body does in order to achieve overload F is for frequency, how often you train. Minimum recommended is 3 times a week I is for intensity, how hard you train T is for time, how long your training sessions last. Minimum of 20 mins for general fitness. The actual time your heart rate is in the target zone T is for type or method of training.

7. Reversibility = If regular training stops, any adaptation that takes place as a consequence of training will be reversed Causes included: Less training Less intensity Missed training sessions Injury Illness

Question 1 Which of these statements describes the progressive overload. principle of training: A. Matching training to the requirements of an individual B. The time required to repair damage to the body caused by training or competition C. Matching training to the requirements of an activity D. Increasing the amount of overload gradually so that fitness gains occur, but without the potential for injury

Question 2 Principles of training can help to plan a balanced, healthy lifestyle, improving fitness and enjoyment during participation in physical activity What is specificity?

Question 3 Name and explain four principles of training which you would apply to your own PEP. Do not use the FITT principle as one of your answers (8 marks)

Answers 1= D 2= Matching training to the requirements of an activity 3 = Must define four principles of training correctly, applying them correctly Must use the term specificity correctly, not specific, specify

Homework Barrie has just turned 50; he played football for his local club for 20 years before retiring from the game aged 38. Knowing how important exercise and fitness are to health he has continued to train regularly six times a week, running four times over the same three mile course (22 to 23 mins, in the same direction) and riding his mountain bike twice a week (25 mins) over a 5 mile course. He does a warm up before and a cool – down after each exercise session but he never runs on Sunday as this is his rest day.

Question 1 Although Barrie knows nothing about the principles of training. He has managed to apply the principles of rest and recovery to his training plan. Explain how he has done this. Explain why it is important.

Question 2 The programme that Barrie has planned suits his individual needs. Give at least three factors from the information to show how this principle fits his programme

Question 3 Barrie still includes a number of aspects of training from his football days, running backwards for example. When aspects such as this are included which principle is being applied?

Question 4 From the information supplied above, take each aspect of the FITT principle and explain how or if it is applied in Barrie’s programme.

Question 5 Barrie asks you the question: “Why is it that I reached a certain point and have never improved from there”? What principle of training does he need to apply?