1. Principles Of Training

2. Mrs Vopp is testing wc Moderation Reversibility Specificity Variation
Overload
Progression
Periodisation
Test appropriate for the component
Warm up / Cool down

3. The Principle of Moderation
Training load needs to be balance!
Too much will lead to burn out! (Physical and mental fatigue and over use injuries).
Too little with not gain the body any adaptations.

4. The Principle of Reversibility
Fitness cannot be stored for the future
Any adaptations to training will be reversed once you stop.
If you don’t use it you loose it!
Atrophy is a decrease in muscle size.
Lost in a third of the time it took to gain!
Aerobic adaptations reverse quicker that anaerobic adaptations.

5. The Principle of Specificity
Before attempting specific training for an activity a general level of fitness should be achieved first.
Need to link the training adaptations to the sport or activity. Energy systems, muscles and movements used.
Specificity is individual each person has different rate of adaptation.

6. The Principle of Variance
‘Variety is the spice of life’
Prevent boredom by varying the training methods
Helps motivation
By varying the workloads you will prevent overuse injuries and chronic fatigue

7. The Principle of Overload
The body will become fitter if it is made to work harder.
The body adapts to the stress and your level of fitness improves.

8. Copy pg 396 fig 17.3 training zone adaptation graphs.
How Can we Overload?
Frequency = Increase the number of times you train
Intensity = Increase how hard you work/ run faster, lift heavier weights, reduce recovery time
Time = Increase the duration of the activity
Type = Aerobic or anaerobic
F. I. T.T
Copy pg 396 fig 17.3 training zone adaptation graphs.

9. Principle Of Progression
Overload should be made progressively more difficult
Don’t increase overload until adaptations have been made.
Think moderation in your overload to prevent injury and overtraining.

10. The Principle of Periodisation
Phasing training throughout a year or a specified length of time is called
PERIODISATION
Periodisation = This is breaking a training programme into periods of time or phases, each with a specific aim.
This allows the athlete to ‘peak’ for a certain time.

11. Simplest form of periodisation is where the year is divided into three sections
Pre- Season
Competitive Season
Off Season
Developments in training have meant that training is now planned in the form of macro-cycles, eso-cycles and micro cycles.

12. A macro-cycle = this is the whole training programme. (Often a year)
A macro-cycle = this is the whole training programme. (Often a year). Long term goals
A meso-cycle = a phase of training, between 4 – 16 weeks. There can be up to 6 phases. Each with a specific aim. Medium term goals
A micro-cycle = a typical training week. This is broken down into training units. Short term goals

13. Macro-cycle This represents the whole training programme.
Usual time = one year.
The athlete will target a specific aim:
Olympic qualification
Achieve a certain time or distance
Make the first team.

14. Meso-cycle This is a phase of training, 4 to 16 weeks.
There can be six phases in a macro-cycle
Phase 1 = general fitness work.
Phase 2 = Specific training for sport, speed, strength, technique
Phase 3 = Start of competitive season. General training reduced and replaced with competition work.
Phase 4 = If the season is long – training and competition is reduced to allow for recovery
Phase 5 = This is the culmination of competition. County championships or Cup Final
Phase 6 = Recovery phase
Some athletes prefer to break down into pre-season, competitive season and off season as their meso-cycle

15. Pre Season
This is the period leading up to competition
Training becomes a lot more specific and intense
Work loads are progressively increased to cope with the demands of the activity
Looking at more demanding interval work
Power / plyometrics
Competitive Season
The aim in this phase is to maintain the level of fitness achieved in the pre-season phase
Athletes may need to peak for a specific competition or event
Usually maximum strength training is reduced
But intense interval training is still needed

16. Off Season
Work on general conditioning – aerobic work
Opportunity to work on weaker areas of their fitness
Variety is important to maintain interest

17. Micro-cycle A training week, divided into training units.
A unit is a period of training with a specific aim.
Example: an interval session.
A training session can contain more than one unit.
Example:
Unit 1 = mobility work
Unit 2 = skills work
Unit 3 = aerobic work.
Task - Plan your own Training Programme

18. Testing
Testing enables individuals to monitor whether training load is correct, if/when it needs changing.
Planning a training program should match the individuals capacity (test result) with that of the requirements demanded of their activity.

19. Fitness Tests Component Test Aerobic capacity Strength endurance
Maximum strength
Explosive strength
Dynamic strength
Body composition
Flexibility
Fill in tests you may find pg 402 useful

20. Bodies Response to Exercise
Two types of response:
Short Term physiological response that occurs during exercise, with the body returning to normal after recovery.
Long term physiological adaptation to training. This is a chronic response. The changes will be specific to the type of training under-taken.

21. Heart Rate and Stroke Volume Response
Heart Rate and stroke volume will increase during exercise proportional to the intensity of the exercise. After exercise they return to resting levels.
The effect of training on the heart is to increase the size of the stroke volume therefore allowing the resting heart rate to drop significantly. This is an adaptation to training.

22. Specific Factors For a Training Programme.
The Individual
The Activity
The Energy Systems

23. Activity Identify the fitness components needed for your sport
Analyse the joints and muscle groups used and the type of contraction.
Reproduce the movement patterns used in your sport.

24. The Energy Systems
Identify the energy systems used during the activity.
Assess the contribution of the three systems.
Manipulate the intensity and duration of your work to reflect this.

25. Warm Up
A Warm up is very important as it prepares the body for exercise in the following ways, which reduces risk of injury:
increase in body temperature, which warms muscles and enables better ATP conversion.
increase in heart rate and cardiac output
increase in volume of air breathed per minute
capillaries dilate with oxygenated blood
slightly better blood flow due to blood viscosity lower at higher temperature
increase in blood pressure forces blood more quickly through arteries
stretching of relevant joints and muscle prepares them for full range action
secretion of adrenaline increases the metabolic rate (normal rate at which energy is produced by the whole body)
releases Synovial fluid to lubricate joints

26. Warm Up Pulse-raising activities: aerobic sub maximal
(jog, side step, skip)
Mobility: joint rotation to lubricate
Stretching: active muscles used should be stretched

27. Cool Down keeps capillaries open longer
keeps oxygenated blood flowing to muscles
assists purging of oxygen debt
flushes out lactic acid and helps oxidise lactic acid
prevents muscle soreness - DOMS
prevents blood pooling (blood will remain in limbs if muscle action is stopped suddenly)
by keeping muscles active until the need for oxygenated blood has reduced
active muscles will activate the muscle pump for venous return of blood to the heart
stretches during cool-down can increase flexibility of joints
helps lower levels of adrenaline

28. Cool Down
An active cool down should follow any activity as it helps speed up recovery process
low intensity gross motor activity examples jogging / light swim
full range stretches

29. Due After Christmas Exam CafePg
Revise as you go questions
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