Principles of Training

Principles of training Principles of training are the rules to follow when undertaking physical activity programmes to improve fitness. Each person has a different reason for exercising A person trains to improve performance. When the principles are applied improvements are expected.

SPORT PRINCIPLES We need to train to improve our fitness. For steady progress and to avoid injury we should follow the SPOIR principles: S pecificity P rogression Overload Individual differences/needs Rest and recovery

SPECIFICITY Each type of exercise has a particular effect on the body. The type of training we choose must be right for the type of improvement we want to see. We must always use a training programme that puts regular stress on the muscles groups or body system that we want to develop – be specific Designed to suit the needs of the sport.

PROGRESSION Body takes time to adapt to more or harder exercise Must build up stress on bodies gradually / progressively E.g. lifting heavier weights or running further If we build up stress too quickly we risk injury or find challenge too great and give up! Body needs time to recover and adapt to training Bones, ligaments and tendons may take longer to change than muscles Unfit = can change quickly Fit = harder to improve

STEP BY STEP

OVERLOAD To improve fitness we need to work them harder than normal The body will then adapt to extra stress and we will become fitter We can overload our bodies by: Increase by training more often Working harder Spend more time on exercise E.g. cycle longer, or more times a week, or complete distance in shorter time and aerobic system will gradually adapt to cope with overload becoming fitter!

Individual needs/differences Individual needs: matching training to the requirements of an individual As everyone's fitness levels are differs systematic training must take into account the individual differences, needs of the performer. An understanding of body systems is vital. For training to succeed, the degree of difficulty or intensity is set at a personal level. The right level of intensity is important for the safety of the performer. If the demands are set too low there will be no improvement, if to high, injuries may occur.

Rest and recovery There should be rest and recovery time incorporated into any trainig programme. Rest and recovery gives time for restoration of: Energy producing enzymes in the muscles fibres Stores of carbohydrates in muscle cells Hormonal balance and immune system. Recovery allows muscles to become stronger Eating carbohydrates after exercise helps the muscle proteins become restored too. Recovery can be monitored by using orthostatic heart rate test.

Overtraining Overtraining results in poorer performances and training levels. It increases the risk of injury and illness and decreases the dire to exercise Signs of overtraining are- Inability to concentrate Lack of flow Loss of skills Reduced powers in strength Greater recovery time needed

Summary: Specificity: train for our own particular sport Progression: increase training gradually Overload: work harder than normal Individual needs: matching training to the requirements of an individual Rest and recovery: the period of time allotted to recovery for the repair of damage to the body

Planning a Training Session How do these players get to and remain at their peak level of fitness?

Combining these 4 components will help fitness levels FITT Principles We must follow the FITT Principles when planning a training programme. F Frequency I Intensity T Time T Type Combining these 4 components will help fitness levels

Frequency HOW OFTEN WE TRAIN We should train at least 3 times a week The body needs time to recover from each training session We should spread the sessions over the week How much did she have to train to get this fit???

Intensity HOW HARD WE TRAIN We only get fitter if we work our body systems hard enough to make them adapt We must start at the right intensity, depending on our current fitness We must understand and use our training thresholds

Time HOW LONG WE TRAIN To improve AEROBIC – training sessions last longer and our working HR should rise Each session must last at least 20 minutes to get any benefits

WHAT TYPE OF TRAINING WE DO We should analyse our particular sport to know the fitness and skills we need The training programme should include types of activity to develop these skills and fitness

Lose AEROBIC quicker than ANAEROBIC REVERSIBILITY We quickly adapt to exercise by increasing fitness We quickly adapt to less exercise by losing fitness If our muscles are not used they ATROPHY – they waste away!! We cannot store fitness for the future It takes only 3-4 weeks for our bodies to get out of condition Lose AEROBIC quicker than ANAEROBIC Weight train for 4 weeks – lose our gain after about 12 weeks

TEDIUM Training programmes must be VARIED to avoid tedium - boredom Using a variety of different training methods we will keep our enthusiasm and motivation We can avoid tedium by: follow long work out with short one, hard session with more relaxed one vary where and when we train can avoid overuse injuries by varying the way we train

Tedium During training make sure there is plenty of variety so that you don’t become bored!! Mix it up!! An example of this would be eating the same meal every day, this would soon become tedious! This is the same with training and sticking to a set routine all the time! Example: I’m bored of this!!!!

The value of goal setting Homework Research the value of goal setting Why is it important? How does it help a performer? What type of goal setting is best in your opinion (short or long term)

Short and long term goals Short term goals Achieved sooner Stepping stones for longer goals Often set in training programmes Incentives Target for success Long term goals Longer to reach Lead to a competition or event Outcome related

S.M.A.R.T Goals need to be SMART. When planning goals they should focus on five points. Specific – these goals are to the point Measurable – results can be measured and so set against recognised norms Achievable – goals that are challenging but reachable Realistic – the goals should be realistic to the level of skill and fitness of the performer Time-bound – goals should be timed and a scale set for a performer to reach

Key Terms Minimum levels of fitness –the resulting fitness level when someone exercises over a period of weeks including three to five sessions of 20 minutes, raising the heart rate to between 60 and 80% of its maximum. Performance – how well a task is completed Systematic training – planning a programme for an individual =as a result of the effect of previous training Target zone – the range an individual needs to work for aerobic training to take place V02 max – the maximum amount of oxygen used in one minute per kilogram of body weight