Principles of Training

Lesson Objectives By the end of the lesson you will be able to….. Define the principles of training Explain why these principles need to be used in a training programme.

Principles of Training There are different ways in which we can improve FITNESS and there are certain PRINCIPLES OF TRAINING which need to be followed to do so. The PRINCIPLES of TRAINING are the rules to follow when using physical activity programmes.

Principles of Training Specificity Progression Overload (FITT) Reversibility Tedium SPORTSPORT

Specificity Training needs to be specific to the athletes sport/position.

Progression Progression is when our body becomes used to the overload and then we progress the overload by making the training more difficult. Training needs to demonstrate a steady increase if we are to become better through our training.

Overload In order to improve through training we need to apply greater demands on our body. This is the principle of OVERLOAD. Muscular strength is the prime example where we need to ‘overload’ our muscles. By placing greater demands on our bodies means strength will improve.

Overload There are four ways to achieve overload in a training programme. Frequency – how often we trainFrequency – how often we train Intensity – how hard we train Type – what kind of training we do Time – how long we train

FITT

Reversibility Your general fitness level changes all the time – therefore if you stop training you will lose fitness. If you do not use overload and progression then reversibility will occur. USE IT OR LOSE IT!

Tedium When planning a training programme, it is important to vary the training a bit to prevent performers becoming bored.When planning a training programme, it is important to vary the training a bit to prevent performers becoming bored. If every training session is the same, a performer can lose enthusiasm and motivation for training.If every training session is the same, a performer can lose enthusiasm and motivation for training.

Exam-style questions 1.Katie is 16, and plays hockey to a good standard. Read the following extract in which she describes her training. At present, I am training three times a week, every week, but at first I only went once a week. I use a couple of different methods of training, but I make sure that I focus on tasks appropriate for my activity. At the end of each session, I plan the next one, gradually increasing the amount of work that I do when I think it’s becoming too easy. a)State four principles of training she applies. b)For each of the principles you have identified, give an example from the extract to support your answer.

Exam-style questions 2.John has decided to take his cycling more seriously and is planning a training programme to improve his performance. As part of his training he goes to the gym. a)Which of the following cardiovascular machines would be most appropriate for him to use? Rowing machineTreadmillExercise bike b)Which principle of training does this relate to?