1. Principles of Training
PAF 301

2. Principles of Training
Fitness is transitory – it increases with activity and
decreases with inactivity.
All training has some common features:
It produces constant physical changes
It takes time for these changes to occur, so training must take place over a period of time
The training response is directly related to the types of training used

3. Principles of Training
Training programs should be developed to meet the
needs of the individual. However, the basic
principles and guidelines for achieving a desired
level of fitness are the same for everyone.
SPECIFICITY
“What you train for is what you get” ie. different
forms of exercise produce different effects.
The outcomes of training don’t automatically
translate from one activity to another
Eg. A sprinter would concentrate on speed rather than cardio-vascular endurance.
Can you think of two other examples of specificity?

4. Principles of Training
2. PROGRESSIVE OVERLOAD
The body systems must be continually loaded with progressively higher levels of work- must continually stress the body BUT must be gradual- WHY?
The body adapts physiologically when training load is > it’s used to
Overloading can be achieved by varying 3 factors
in training:
- increasing INTENSITY of exercise
- increasing FREQUENCY of activity
- increasing DURATION of exercise or number
of REPETITIONS

5. Principles of Training
The method used to achieve overload is dependent on the specific fitness desired and the
aim of the training program.

6. Principles of Training
3. TRAINING THRESHOLDS
A minimum intensity and duration of stress must be
exceeded before adaptations in physiological
capacities are triggered.
Aerobic Threshold
The level of intensity that allows you to exercise
using the aerobic energy system
Improvements can be achieved by training at 60 –85% max HR for at least 30 minutes.
Can be increased by training at higher end of training zone
Fuel?

7. Principles of Training
Anaerobic Threshold – Anaerobic Alactic System
Fuel used is ATP stored in muscles
Maximum intensity & effort
Adequate rest between sets of exercise allows ATP to build up again at muscle level
Should not exceed 60 seconds

8. Principles of Training
Anaerobic System
Working above aerobic threshold you will feel out of breath, possibly nausea and cramping. At this
point you have reached anaerobic threshold.
Can be increased by using short bursts of high intensity activity, interspersed with aerobic workout
Glycolysis (the breakdown of sugar) supplies muscles
10 seconds – 2 minutes
Peak out-put seen in all-out efforts of 30 seconds
Interval training used to enhance energy system
Examples?

9. Principles of Training
4. INDIVIDUAL DIFFERENCES
Individuals will respond to the same training in
different ways
Factors affecting physiological responses to
training:
- genetics - fitness levels
- heart size - muscle mass
- fibre type - fat distribution
- joint flexibility
Optimal benefits result from programs geared to
the individual needs & capabilities of the athlete

10. Principles of Training
5. REVERSIBILITY
Training effects are reversible
If training stops, is done irregularly or with not
enough intensity then adaptations will be reversed.
- This process is also referred to as detraining

11. Types of Training 1. ANAEROBIC TRAINING
To improve anaerobic capacity we need to overload
The ATP-CP & Lactic Acid energy systems
ATP-CP System
Engage specific muscles in repeated 5-10 second bursts of activity
The activity must use the specific muscles required for the particular sport

12. Types of Training Lactic Acid System
Improving the capacity requires repeated bouts of up to 1 minute max effort, stop 30 seconds prior to exhaustion. Repeat after 3-5 minutes recovery.
This causes lactic acid build-up which overloads the muscles and increases lactic acid tolerance.
Activities chosen must engage the specific muscle groups.

13. Types of Training 2. AEROBIC TRAINING
The aerobic energy system provides energy for
prolonged activities by producing ATP from
Glycogen, with oxygen
The two main goals of aerobic training are:
Increase capacity of cardiorespiratory system (cardiac output/ stroke volume) & efficiency of
respiratory system
Enhance capacity of specific muscles to process oxygen
Brief bouts of repeated exercise & long-duration efforts develop aerobic capacity.

14. Types of Training 3. STRENGTH TRAINING Three types of muscular action:
Concentric action – muscle shortens, joint move’t
occurs as tension develops eg. raising dumbell
Eccentric action – external resistance > muscle force & muscle lengthens while developing tension eg lowering dumbell (bicep lengthens)
- Isometric action – when muscle generates force & attempts to contract but can’t overcome external force eg pressing against a wall

15. Principles of Strength Training
Basic principles of strength training: - overload - progressive resistance (reps or weights) - specificity - largest muscle groups first - warm-up - breathe when lifting - technique

16. Types of Training 4. SPEED TRAINING
Training methods best suited to improving speed are circuit and interval training
Progressive overload achieved by decreasing the duration but increasing the reps
5. POWER TRAINING
Power is combo of speed and strength
Training methods best suited to improving it are resistance training, interval & circuit training & plyometrics

17. Types of Training
FLEXIBILITY TRAINING There are 2 types of flexibility – static & dynamic. Training should be specific: - static exercises eg hold quad stretch for 20secs - dynamic exercises that involve movement during the stretch eg side bends Best training methods to improve flexibility are: - static & dynamic stretching, slow active stretching (SAS) & Proprioreceptive neuromuscular facilitation (PNF)

18. Methods of Training METHODS OF TRAINING Continuous Training
Fartlek Training
Interval Training
Circuit Training
Resistance Strength Training
Isometric Strength Training
Flexibility Training
Plyometrics

19. Methods of Training 1. CONTINUOUS TRAINING
Involves sustained activity for between 20 – 60 minutes
Improves cardio-respiratory endurance and muscular endurance
In order to develop aerobic capacity through
continuous training the following variables must be
considered:

20. Principles of Training
2. FARTLEK TRAINING
Modified form of continuous training
involving regular changes of pace
The changes of pace increase the
involvement of the anaerobic energy
systems while primarily using the aerobic
system

21. Principles of Training
3. INTERVAL TRAINING
Comprises a series of repeated short bouts of exercise interrupted by periods of relief (rest or light exercise)
Designed to improve speed, power, agility and anaerobic capacity
We can vary:
The distance of runs.
The intensity of each run.
The number of runs
The length of recovery.
The recovery interval is expresses in relation to the work interval as a ratio eg a 1:2 ratio means the recovery interval is twice as long as the work interval

22. Principles of Training
4. CIRCUIT TRAINING
A number of exercise stations that are
consecutively arranged in a given area,
to be completed in as short a time as
possible
Has potential to develop aerobic
capacity, anaerobic capacity, strength,
power, agility, flexibility and muscular
strength

23. Principles of Training
Activities included in circuit depend on objectives of the training program
10 to 15 stations requiring 8 – 12 minutes to complete
Usually repeated 2 or 3 times during a session

24. Principles of Training
5. RESISTANCE STRENGTH TRAINING
Involves performing a series of exercises with resistance, using either free or machine weights
Produces improvements in muscular strength and muscular endurance
3 types – Isotonic, Isometric, Isokinetic
TERMS TO KNOW
Repetition (rep)
Set
Repetition Maximum (RM)

25. Principles of Training
6. ISOMETRIC STRENGTH TRAINING
Involves contracting a muscle against an immovable resistance, whereby a muscle exerts force but there is no joint movement
Limited in its application
Useful in sports like Judo and Gymnastics

26. Principles of Training
7. PLYOMETRICS
A very specialised form of power training
Rapid eccentric contraction (muscle lengthens)
followed by a rapid concentric contraction (muscle shortens)
Focuses on speed, agility and quickness
Uses explosive type movements (both upper body and lower body muscles)
Usually use own body weight to perform exercises

27. The FITT Principle
The FITT principle is a set of rules that should be adhered to to reap the benefits of a fitness training program. When you create your program, consider the following:
Frequency:
Number of training sessions per week
Intensity:
How strenuous the exercise must be
Between 70-85% of maximum heart rate
Type of Activity:
Depends on individual interests and objectives of training program
Time :
Length of the training session (at least 20 mins)

28. 5 Components of Physical Fitness
Cardiovascular Fitness
i.e. Bootcamps, 5 km run training, Beep Test
Muscular Strength
i.e. Bench press, MR squat, Grip Strength Test
Muscular Endurance
Push ups, sit ups/minute
Flexibility
i.e. Sit and reach
Body Composition
i.e. Skin fold readings

29. 6 Skill Related Components of Fitness
Agility i.e. ?
Balance i.e.?
Power i.e.?
Speed i.e.?
Coordination i.e.?
Reaction Time i.e.?