1. Principles of Training

2. Learning Objectives
Be able to understand concepts of specificity; progression; overtraining; overload and Tedium.
Be able to understand the FITT principles

3. Specificity
The effects of training are very specific to the system being used for that training.
For example; if you were training to be a swimmer you would not benefit form jogging.
To improve sprinting you would need to practise sprinting; long distance running would be of no benefit.

4. Specificity
The training exercise needs to stress the appropriate energy system.
The training exercise needs to stress the appropriate muscle fibres.
In many games there are both aerobic and anaerobic activities so energy systems will be involved to different extents.

5. Specificity
The mode of exercise used to train should be consistent i.e. runners should run, swimmers should swim etc
Specificity is also related to muscle groups; you should train the appropriate muscles that will be used in the sport.
**You may be required to provide reasons for using a certain training method- refer to Specificity.

6. Overload
The workload or resistance that the athlete is working against is greater than normal.
When an athletes fitness is challenged by a new training load there is a response from the body- Fatigue.
When the loading stops -recovery starts.
This process takes the athlete to a higher level from where they started.

7. How to apply Overload Safest way is to alter one of three factors;
Load is slowly and gradually changed
Increase the duration of training
Increase the frequency of training.

8. F.I.T.T
Increasing the frequency, intensity and duration of training is referred to as the F.I.T.T principle.

9. Frequency Means how often you train.
Fine balance between providing enough stress for the body to adapt and allowing enough time for healing and adaptation to occur.
Aerobic normally 4-5 times a week
Anaerobic 3 times a week to allow for full recovery

10. Intensity Amount of effort invested a training programme or session.
Hard to measure intensity
Usually use opinions – these have to be standard.
Borg Scale
Use heart rates

11. Intensity Overload can be adjusted by varying intensity you work at;
Repetitions
Range of movement
Duration and effect
Sets
Recovery
Frequency of sessions
Speed

12. Task
Work in small groups and using press ups as the exercise; identify how each of the previous parameters may be used to adjust the intensity of press up exercise.
Present your ideas to the group

13. Type
Continuous
Intermittent
Circuit
Weights
Plyometrics
Mobility

14. Time How long you exercise for;
Aerobic- Start minutes build up to minutes
Beyond 60 mins- minimal benefits.
Injury and overtraining
Anaerobic mins

15. Progression
Gradually increasing the level of workload in training as the body adapts and fitness improves.

16. Overtraining
Training too hard and not allowing yourself sufficient time for the body to adapt to the training loads.
Signs include;
Irritability and moodiness
Altered sleep patterns
Loss of appetite
Loss of motivation and drive
Persistent muscle soreness

17. ‘If you don’t use it you lose it’
Reversibility
‘If you don’t use it you lose it’
When training ceases, the training effect will stop.
Fitness gradually reduces at 1/3 of the rate it was gained.

18. Tedium
Training the same way all the time is boring; everyone needs variation in their training.

19. Exam Questions
Explain how you would use the specificity and FITT principles of training when developing a training programme to improve the fitness levels of A level Physical Education Students (12 marks)
What do you understand by the term overload (1 mark)
Explain the FITT principle of overload (5 marks)