1. Fit for Sport and Rest and Recovery
Thursday 18th May 2017
Fit for Sport and Rest and Recovery
Learning Aim A

2. R.A.F.T
You have 8 minutes to go through your books and R.A.F.T any work where necessary.
Make sure you completed ALL RAFT work
Use the red pen given to you at the start.
HAVE ANY OF YOU RECEIVED A LOYALTY AWARD?

3. Principles of Training- Anagram challenge:
FOR
R & R
FOLLOWED BY SOME

4. Principles of Training
Specificity, and individual needs and differences
Progressive Overload
AdaptatiOn
Reversibility
VariaTion
Frequency
Intensity
Time
Type
FOR
Rest & Recovery
FOLLOWED BY SOME

5. What do you think they mean?
Frequency
Intensity
Time
Type

6. It should gradually increase over time.
Frequency
Intensity
The number of training sessions completed over a period of time.
This should increase over time.
How hard you train.
It should gradually increase over time.
Training to the correct zone will increase your fitness/target aim.
Time
Type
How long you train for.
It should gradually increase over time.
Relates to specificity- the right method of training is selected to improve a specific component of fitness.
Results in a positive improvement in performance.

7. Question Time 1) Elle has started circuit training to help improve
her general fitness. After a month, she thinks that her circuit training sessions could last longer, starting at 20 minutes and then moving to 30 minutes, so that she better benefits from the training.
Which part of the FITT principle is being
referred to in this statement? (1 mark)

8. Question Time 1) Elle has started circuit training to help improve
her general fitness. After a month, she thinks that her circuit training sessions could last longer, starting at 20 minutes and then moving to 30 minutes, so that she better benefits from the training.
Which part of the FITT principle is being
referred to in this statement? (1 mark)
The time principle as Elle is increasing the length of time she trains each week.

9. Individual Differences/Needs
SPORT
Specificity, and Individual Differences/Needs:
Specific
Individual
Individual training needs are about the sport or activity.
Specific training needs are about the person.
E.g. One person may want tot train their aerobic endurance, and another their speed, they are not going to train the same way.
Time Available
Sport/Activity
Injury
Health Status
Individual Differences/Needs
Fitness Goals
Personal Heart Rate Zone
Access to Equipment

10. Progressive Overload:
SPORT
Progressive Overload:
WRITE THIS INFORMATION DOWN:
Training at an appropriate intensity which gradually increases the stress put on our bodies.
This will cause fitness gains to occur because our body is working above the minimum threshold for training and below the maximum.
It does not mean training too hard or too much this will cause injury.
E.g. a weight lifter, will increase the amount they lift each week in small increases to induce muscle growth and strength.

11. Adaptation & Reversibility:
SPORT
Adaptation & Reversibility:
Your body responds to training by and improving its ability to with training loads, by this process can also be
if training
If progressive occurs your body is encouraged to , becoming or than it was before.
Happens during the period after a training
Adapting Developing Cope Encourage
Decreased Increased Interpreted Accelerated
Reversed Stops Starts Overload
Body Overweight Be Gains
Sound Weaker Slower Faster
Stronger Adapt Reverse Aerobic
Anaerobic Recovery Season Session

12. Adaptation & Reversibility:
SPORT
Adaptation & Reversibility:
Your body responds to training by adapting and improving its ability to cope with increased training loads, by this process can also be reversed if training stops.
If progressive overload occurs your body is encouraged to adapt, becoming stronger or faster than it was before.
Happens during the recovery period after a training session.
Adapting Developing Cope Encourage
Decreased Increased Interpreted Accelerated
Reversed Stops Starts Overload
Body Overweight Be Gains
Sound Weaker Slower Faster
Stronger Adapt Reverse Aerobic
Anaerobic Recovery Season Session

13. SPORT Reversibility Reversibility: Can also be known as de-training.
Fitness can be lost through lack of training or stopped training.
If the body is not challenged enough then any strength, tone, or skill gains that have previously been made will be lost.
Reversibility
The body needs to be placed under stress in order to improve.
E.g. If an injury occurs or if the intensity of the training isn’t sufficient to cause adaptation.

14. Question Time
Discuss what the difference is between specificity and individual needs- how would you answer this?
Now apply it to this question…
1) Explain the difference between adaptation and reversibility. (4 marks)
WHEN YOU HAVE FINISHED SWAP BOOKS WITH THE PERSON NEXT TO YOU SO THAT THEY ARE READY TO MARK AND GIVE FEEDBACK ON YOUR ANSWER

15. Question Time
1) Explain the difference between adaptation and reversibility. (4 marks)
Adaptation happens during the recovery period, for your body to increase its ability to cope with training loads. Whereas, reversibility is when the intensity of training is not high enough to cause adaptation, and lack of or no training can result in injury or decreased fitness gains.
Expansion
Point
Point
Expansion

16. Can increase fitness gains Nature of your training
SPORT
Variation:
Prevents boredom
Can increase fitness gains
Maintains motivation
Variation includes:
Type of equipment
Type of exercise
Training environment
Order of training
Nature of your training
Repetitive actions and training method= risk of injury.
BUT must be beneficial to the individual and training needs.

17. Allow time to recover so that training adaptations occur.
Rest and Recovery
R&R: B
Not allowing R&R= Risk of overtraining A
Causing a drop in performance D
Due to insufficient time for R&R= increased risk of injury
Important to…
Allow time to recover so that training adaptations occur.
An athlete who has over trained will not make progress and can lose their strength and fitness.
R&R after exercise must take place for adaptation to occur.

18. Question Time:
1) Give two examples of how variation can be applied to reduce boredom when training? (2 marks) 2) Which of these is not a reason for rest and recovery in training? (1 mark) A- Positive training adaptations B- Reduce blood pressure C- Repair damage D- Replenish energy

19. Question Time:
1) Give two examples of how variation can be applied to reduce boredom when training?
(2 marks)
Type of equipment
Type of exercise
Training environment
Order of training
Nature of your training
2) Which of these is not a reason for rest and recovery in training? (1 mark)
A- Positive training adaptations
B- Reduce blood pressure
C- Repair damage
D- Replenish energy