S4 Intermediate 1 Preparation of the Body

Learning Outcomes Identify the Principles of Training Apply Principles of Training to your activity Explain in detail how you used Principles of Training in your activity.

Principles of Training

Specificity Training has to be relevant to you – What activity? What position do you play? What aspects of fitness do you need to train? What are your current fitness levels? What test did you use to test aspect of fitness? What method of training are you planning for aspect of fitness?

Progressive Overload For a training programme to be effective it must be designed to place increasingly greater levels of demands on the body to ensure improvements You apply progressive overload when –Your body gets used to the training programme. –You see your fitness levels plateau. Overload must be progressive (small steps) to gradually increase the stress on the body/workrate/input. This is done using F.I.T

Frequency How often do you train? Example; Activity – Rugby Position – Forward Type of fitness - Physical Aspect of Fitness – Strength Test – One Maximal Rep (1MR) Method of Training – Weights Frequency of Training – 2 x week Progressive Overload: After 4 weeks of training the Rugby Forward felt in order to continually improve he needed to increase the frequency of his training. Frequency of training - 3 x week

Intensity How Hard do you train? Rugby Example: Intensity of training – 75% of 1MR At 4 weeks, he decides to increase the intensity of his training sessions as well as frequency because he is finding his strength levels have plateau and has found it easier to lift the weights. Intensity of training – 80% of 1MR Intensity  CRE –  % Training Zone (Max Heart Rate)  70% increasing to 80%  Heart rate monitor Speed/Speed Endurance –  % of Max Speed  75% increasing to 80%  Perceived effort

Time How long is your session? Rugby Example: Duration of session – 30 mins After 8 weeks, the rugby player decided to increase the amount of time of his weight training sessions in order to include more sets of repetitions. Duration of session – 45 mins

Reversibility Use it or Lose it! When training stops, the fitness levels you will have acquired will drop. Factors for stopping training include;  Illness or Injury  Lack of Motivation  School/Work Commitments When you return to training you must drop back down on F.I.T principles to regain your fitness levels.

Tedium If you are doing the same sessions over and over, you will find that you will get bored and lack motivation to continue developing your fitness levels What can you do to make your sessions more interesting and enjoyable? –Competition –Challenges –Progressive Overload –Specificity

Task 1 In your Activity groups, create a mind map of SPORT-FIT relevant to your activity. Use the Power-point slides to prompt you You have 15 minutes to complete this. Each of you should have a copy, you will need it!

Homework Describe how you have applied SPORT-FIT to your activity & training Use your mind map to help you construct your paragraphs & answer.

Homework Tips! Form your answer in paragraphs linking to each section of SPORT-FIT Specificity Progressive Overload –Frequency –Intensity –Time Reversibility Tedium (You should have 7 paragraphs!)