1. 3.1.2 – Aspects of training Learning objectives
To describe the 3 training considerations.
To understand the principles of training that a performer should use to increase fitness.
To explain the signs of overtraining and the importance of avoiding it.
To describe fitness tests for all components of fitness.

2. Training considerations
When a coach or trainer produce a training plan they will consider a number of guidelines to maximum the benefit for the athlete. If the training suits the performer the desired result will be achieved.
Training must contain the following:
Regularity
Moderation
Peaking

3. Training considerations
Regularity:
To make the body work harder exercise and training session should be repeated consistently almost everyday.
e.g. Increasing training from 3 days a week to 5.
Moderation:
Reaching greater exercise intensities should be a gradual process. Achieving a balance between too little and too much is vital.

4. Training considerations
Peaking:
Training should be geared towards ensuring the athlete is at their best in time for competitions. If the athlete is at their physical best they stand a chance of winning.
Peaking can also be necessary for the mental and emotional side of an athlete.

5. Principles of training
There are certain PRINCIPLES OF TRAINING which should be followed to improve performance

6. Specificity
Your training should be geared “specifically” towards your chosen sport or activity.
You need to train specifically to develop the right…
1. muscles – if your sport requires a lot of running, work mainly on your legs.
2. type of fitness – do you need strength, speed, stamina or a combination?
3. skills – you need to practice any relevant skills like kicking, serving and passing.

7. TASK: Can you give any examples ?
For example- The training for a shot putter would be different from the training for a marathon runner………
You would not ask your shot putter to run 2 miles nor ask a runner to use heavy weight based exercises
For example, if you’re training for a weightlifting competition, it’s no use going swimming every day.
You need to concentrate on strength training for your arms and legs.

8. There is also a need for SPECIFIC TRAINING within a sport. e. g
There is also a need for SPECIFIC TRAINING within a sport. e.g. goalkeepers need different training to outfield players.

9. Progression
Exercising at the same intensity will only maintain current fitness levels. An athletes body needs to be gradually pushed each session.
Progression means ... gradually increasing the amount of exercise you do.

10. How would you achieve progression?
Athletes need to monitor performance levels and adjust the programme in order to take fitness level to a higher level.
How would you achieve progression?

11. Overload
This principle involves working the body harder than normal and gradually increasing the amount of exercise you do.
This makes our body adapt to the training levels and therefore getting fitter.
Overload is closely linked with progression. What would happen if you overloaded your muscles to quickly?

12. Overload: the FID principle
There are four ways to achieve overload in an exercise programme.
They can easily be remembered using the mnemonic, FID.
Frequency – how often you train. E.g. From 1 a week to 3 times.
Intensity – how hard you train. E.g. Working at 75 % of your max instead of 60%.
Duration – how long you train for. E.g. Training for 2 hours instead of 1 and a half hours.
Image © 2006 Jupiterimages Corporation

13. 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

14. 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

15. 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

16. Reversibility
If training PROGRESSIVELY gradually improves fitness, what happens if less training takes place, or if one stops training because of injury?
This simply means that unless you keep training, any fitness gains will be lost.

17. Reversibility
This means that instead of progressing or remaining at the same level, the athlete loses fitness. It only takes 3 or 4 weeks to get out of condition.
QUESTIONS:
What implications does this have for an elite performer who’s season has just finished?
When else might you see reversibility take place?

18. “training threshold” Training Thresholds
To improve fitness from regular exercise you must push your heart rate above a certain level, known as the…
“training threshold”
There are two training thresholds:
Aerobic Training Threshold
Anaerobic Training Threshold
= % of the maximum heart rate
= 80% + of the maximum heart rate

19. Training Zones
The type of activity an individual chooses will determine how easily they reach a threshold.
Also, the performers current fitness level will decide how quickly they reach the training zones.

20. Rest and Recovery
For effective training performers should achieve the right balance between rest and recovery.
Rest and recovery allows the body to:
Replenish energy stores
Repair muscles fibres

21. Rest and Recovery TASK: What are the signs of overtraining?

22. Loss of skills Giving up easily Longer recovery time needed
Reduced strength/power
Overanxious and depressed
Lack of flow and usual rhythm
Can become demoralized
Giving up easily

23. Monitoring and testing programmes
To monitor improvements in fitness levels baseline data must be obtained for an athlete. There are various tests that demonstrate fitness levels for the different components of fitness.
How to evaluate?
Work out what the result imply.
Decide on the best training bearing in mind the results.
Why test?
To plan progression in training.
To highlight weaknesses
To motivate the performer
How to test?
Tests should focus on 1 component.
Re-testing should be carried out the same way.

24. Strength testing – Explosive strength
SARGEANT JUMP TEST
Performers to reach up to highest point without going onto tiptoes. They then jump vertically and touch highest point on the wall/board.
-The score is the difference between the 2 measurements
Here is a table of the average scores:
Gender
Excellent
Above average
Average
Below average
Poor
Male
>65cm cm cm cm
<30cm
Female
>58cm cm cm cm
<26cm

25. Strength testing – Static strength
HAND GRIP DYNAMOMETER
Measures the strength of the performer hand grip strength in one action.
Rules:
-No swinging your hand
-Start with your hand up and bring down to side while pulling in handle

26. Here is a table of the average scores:
Gender
Excellent
Good
Average
Fair
Poor
Male
>56
51-56
45-50
39-44
<39
Female
>36
31-36
25-30
19-24
<19

27. Speed testing
30 M SPRINT
Performers to cover a straight 30 m from a standing start. The time taken should be accurately recorded.
Here is a table of the average scores:
Gender
Excellent
Above Average
Average
Below Average
Poor
Male
<4.0
>4.6
Female
<4.5
>5.0

28. STANDING BROAD JUMP TEST
Power testing
STANDING BROAD JUMP TEST
Performers stands with feet together and swings their arms to assist jump.
They should land both feet together and measure the distance travelled.

29. Here is a table of the average scores for power testing:
rating
males
females
(cm)
(feet, inches)
excellent
> 250
> 8' 2.5"
> 200
> 6' 6.5'
very good
7' 11" —- 8' 2.5"
6' 3" —- 6' 6.5'
above average
7' 7" —- 7' 10.5"
5' 11.5" —- 6' 2.5"
average
7' 3" —- 7' 6.5"
5' 7.5" —- 5' 11"
below average
6' 11" —- 7' 2.5"
5' 3.5" —- 5' 7"
poor
6' 3" —- 6' 10.5"
4' 7.5" —- 5' 2.5"
very poor
< 191
6' 3"
< 141
< 4' 7.5"

30. Cardiovascular endurance testing
1. COOPER RUN OR MULTI STAGE FITNESS TEST.
The 12 minute Cooper run will test your endurance capabilities.
25 m square

31. Rules:
Performers run as far as they can for 12 minutes. Each lap of the grid is 100 m. Pupils to calculate the distance covered.
The grid below shows the average scores.

32. Muscular endurance testing
ABDOMINAL CURL TEST
Performers lie flat on their back with feet flat on the ground. Performers curl up on the bleep and down on the bleep. A steady pace is needed and performers should repeat this as many times as possible.

33. Here is a table of the ‘norms’:
Males:
Classification
<35
>45
Excellent 60 50 40
Good 45 25
Fair 30 15
Poor 10 5
Females:
Classification
<35
>45
Excellent 50 40 30
Good 25 15
Fair 10
Poor 6 4

34. Flexibility/Suppleness testing
SIT AND REACH TEST
Measures the range of movement at the hips/torso.
Rules:
-Legs straight with feet touching the box.
-Push marker as far as possible without bending your knees.

35. Here is a table of the average scores:
Gender
Excellent
Above average
Average
Below average
Poor
Male
>14
7 - 10
4 - 6
<4
Female
>15
7 - 11

36. Agility testing ILLINOIS AGILITY RUN
Performers start at the first cone. On the whistle pupils should follow the course in the diagram and finish at the end cone.
- Performers are timed from start to finish.

37. Here is a table of the average scores:
Gender
Excellent
Above Average
Average
Below Average
Poor
Male
<15.2 secs
secs
secs
secs
>19.3 secs
Female
<17.0 secs
secs
secs
secs
>23.0 secs

38. Balance testing STORK TEST
Performers start by adopting the stance in the diagram. The time starts when the pupil’s foot in contact with the ground is up onto tiptoes.
Here is a table of the average scores:
Gender
Excellent
Above Average
Average
Below Average
Poor
Male
>50 secs
secs
secs
secs
<20 secs
Female
>30 secs
secs
secs
secs
<10 secs

39. Coordination testing 3 BALL JUGGLE
Measures ability to work 2 body parts at the same time.
- Record number of successive catches

40. Reaction time testing RULER DROP TEST
Measures reaction to a stimulus. Partner to hold and drop ruler from above performer dominant hand.
Rules:
Fingers of the performer should be at the 0 cm mark
The performer should not be able to anticipate the drop coming.
Excellent
Above Average
Average
Below Average
Poor
<7.5cm cm cm cm
>28cm

41. Summary Questions: What is overload? and how can it be achieved?
What is moderation?
What are the signs of overtraining?
How many fitness tests do you know and can you describe how they are set up?
What is an athletes aerobic training zone?
Explain the training principle of reversilibilty?