1. Fitness and Training Revision

2. SMARTER Target Setting
Specific – goals should be clear and concise
Measureable – goals need to be assessed through formal processes
Agreed – goals should be discussed and agreed with others
Realistic – goals must be challenging but achievable
Time-bound - goals should have a clear deadline
Exciting – the performer must want to achieve the goals
Recorded – goals should be recorded so that they can be referred to and to form part of future planning

3. SMARTER Targets Are these SMARTER targets?
I’m going to be able to bench press 70kg
I’m going to run a sub 4-hour marathon in June next year
I’m going to improve my ice skating skills
I’m going to run 100m in under 12 seconds
I’m going to improve my chest passes
I’m going to finish first in the Chippenham half marathon

4. Principles of Training
Specificity
Progressive overload (FITT)
Overtraining
Reversibility
Individual needs

5. Specificity Ensuring that training mimics actual performance.
In what ways can training be made specific?
The activity (e.g. runners should run etc)
The component of fitness involved (e.g. strength training)
The muscles involved (e.g. leg strength in quadriceps and hamstrings)
The energy system used

6. Progressive Overload
Fitness levels increase as a result of working the body harder than it is used to. This needs to be done gradually to reduce the risk of injury/demotivation. This includes FITT How would a performer looking to improve stamina levels ensure that they have considered progressive overload when planning a training programme? How do we measure intensity levels? Does this differ for weight training and endurance training?

7. Overtraining
This is a negative principle of training – it is to be avoided.
What causes overtraining?
What are the symptoms/problems associated with overtraining?
Muscle fatigue will increase
Performance levels will reduce
Motivation will decrease
Chance of injury increases

8. Reversibility
Again, this is a negative principle – it is to be avoided.
Use it or lose it.
If training stops or reduces then the benefits gained will be lost.
Why would training stop?
Injury
Off-season
Loss of motivation
How would we have to alter training to reduce the risk of injury and loss of motivation?

9. Individual Needs
Any training programme needs to consider the individual involved. Plans will need to consider their age, gender, fitness levels and the sport they are training for.

10. Components of Fitness Define the following components:
Endurance/stamina/aerobic capacity/VO2 max
Agility
Strength
Muscular endurance
Speed

11. Methods of Training
You must be able to link every (health-related) component of fitness to a method of training. Can you remember the 14 methods of training?

12. Linking methods to components
What would be the best method(s) for each of these components and why? What physiological changes would you expect as a result?
Endurance/stamina/aerobic capacity/VO2 max
Agility
Strength
Muscular endurance
Speed

13. To find out more detail on every aspect of this look over the ‘preparation and training’ unit on our weebly site (component 1, topic 2).