Preparation of the Body Lecture 4 – Principles and Methods of Training

Principles of Training Before we begin to design a training programme we need to be aware of the ‘principles of training’Before we begin to design a training programme we need to be aware of the ‘principles of training’-Specificity -Progressive Overload -Reversibility

Specificity Training must be specific to your needsTraining must be specific to your needs Specificity takes into account:Specificity takes into account: –Your fitness levels –Your ability levels –The demands of the activity you are training for e.g. Fitness training for football will be very different to fitness training for swimming –The role you play within the activity e.g. Central midfielders may do more cardio-respiratory training, whereas goalkeepers may spend more time working on their reaction times

Progressive Overload Progressive overload occurs when we exercise at increasingly higher levels – we progressively demand more from our bodiesProgressive overload occurs when we exercise at increasingly higher levels – we progressively demand more from our bodies We do this by gradually increasing:We do this by gradually increasing: –The Frequency: how often we do the programme –The Intensity: how hard we work during the programme –The Duration: how long we train for

Progressive Overload Specific to Cardio-respiratory Endurance Frequency – you must train 3-4 times a week for a minimum of 8 weeks to see an improvement in CREFrequency – you must train 3-4 times a week for a minimum of 8 weeks to see an improvement in CRE Intensity – you must train within your training zone. This is determined by your heart rate for aerobic training. This must be accurate as if you work outside you training zone you will be working on other aspects of fitnessIntensity – you must train within your training zone. This is determined by your heart rate for aerobic training. This must be accurate as if you work outside you training zone you will be working on other aspects of fitness Duration – Min of mins for CREDuration – Min of mins for CRE These principles must be Progressively Increased over the 8 weeks to ensure there are enough demands on the body for improvements to be seenThese principles must be Progressively Increased over the 8 weeks to ensure there are enough demands on the body for improvements to be seen

Reversibility If you stop training the body will revert to the condition it was in before you began trainingIf you stop training the body will revert to the condition it was in before you began training Depending on how long you have been training for will determine how long it takes to go back to your bodies original stateDepending on how long you have been training for will determine how long it takes to go back to your bodies original state

Methods of Training for CRE There are a variety of ways to train to improve Cardio-respiratory enduranceThere are a variety of ways to train to improve Cardio-respiratory endurance –Continuous training –Fartlek training –Interval training –Conditioning approach

Methods of Training for CRE For the purposes of our training programme we will focus on:For the purposes of our training programme we will focus on: –Interval training –A continuous training

Interval Training IncludesIncludes –Exercising within your training zone followed by a rest period, followed by another period of exercise BenefitsBenefits –Develops aerobic fitness:Linked to training zone –Progressive overload can be achieved by exercising more often (frequency), exercising faster (intensity) or by exercising for longer (duration) or by decreasing the rest period

Methods of Training

1.You can work on your own or in a group 2.It is suitable for health and fitness 3.It improves AEROBIC fitness. 4.It can take place in a variety of places. 5.It can be adapted to suite INDIVIDUAL NEEDS. 6.It could start with brisk walking and graduate to jogging. It could be over a distance or over time. 7.Tests your mental endurance – motivation!

Your heart rate Maximum heart rate =Maximum heart rate = 220bpm – age 220bpm – age 40/60% = Weight loss40/60% = Weight loss 60/80% = aerobic training zone60/80% = aerobic training zone 80/100% = anaerobic / speed training80/100% = anaerobic / speed training Work out your heart ratesWork out your heart rates