1. FQ1: Principles of training
Core 2: Factors affecting Performance

2. Syllabus points to cover
Learn about:
Learn to:
Principles of training
progressive overload
specificity
reversibility
variety
training thresholds
warm up and cool down
analyse how the principles of training can be applied to both aerobic and resistance training

3. Progressive overload
The principle used to improve all aspects of fitness.
As fitness or or performance improves the body adapts to the load as normal.
THEREFORE
The load on the energy system and muscles needs to be increased progressively for maximum results to be achieved.

4. :Insufficient stress underloads the body, and training benefits are not maximised.

5. Specificity
Exercise specific to the muscle groups and energy systems used for the activity that the individual is training for.
Training needs to be specific as the training effects will not easily transfer to other activities except in general outcomes of respiratory and cardiovascular fitness.
A swimmer trains by swimming and a runner runs.

6. Reversibility
Occurs when exercise stops or slackens and the training benefits are lost.
significant losses in about 2 weeks

7. Variety In the form of training exercises, facilities and venues.
Helps with motivation and stick to goals
When training is intense, low activity, relaxation exercises and planned rest periods aid recovery

8. Training thresholds
Minimum exercise efforts needed to produce improvement in fitness
HR is one way of determining thresholds
Power, Rate of perceived exertion (RPE), Blood lactate are other ways to determine training zones.
Anaerobic Threshold
occurs when a level of training intensity is reached which is near the body’s limit of oxygen use and cannot be kept for long.

10. The Body’s response to changing Thresholds

11. Warm up and cool down W/up: First phase of a training session.
Purpose:
increase body and muscle temperatures
prevent injury to the muscles and joints
stimulate the cardiorespiratory system
prepare mentally and to become aware of any environmental factors that need consideration.
C/dwn:
Occurs at the end of session
Purpose
return the body temperature to normal
gradually slow exercise intensity
stretch the muscles used in the session
Lactic acid accumulation is dispersed