1. Principles of training
Year 10 GCSE PE
Principles of training

2. The principles of training 3
Learning objectives
By the end of this presentation you should be able to:
Understand the principles of training
Describe what each principle is
Explain how individual needs affect training

3. Testing Components of Fitness
Cardiovascular Fitness
Cooper 12
Minute Run
Coordination
Two Ball Bounce
Reaction Time
Ruler Drop Test
Flexibility
Sit and Reach Test
Speed
30 Metre Sprint

4. Testing Components of Fitness
Muscular Strength
Hand Grip Test
Illinois Agility Test
Agility
Balance
Standing Stork Test
Power
Muscular Endurance
Step Up Test
Sergeant Jump Test

5. TARGET SETTING
Before planning a Personal Exercise Programme (PEP) you need to decide what your end goal will be and think about the following:
What is the aim of your PEP?
If is a programme to improve general fitness levels? Specific components?
Is it designed to improve performance in a particular activity?
EXAMPLE ‘ I want to be fitter’ or ‘I want to be better at football’ or ‘I want to complete the London Marathon’.

6. SMART goals S M A R T

7. SMART goals S - Specific M - Measurable A – Achievable R - Realistic
T – Time-bound

8. Principles of training
The principles of training 4
Principles of training
There are several principles of training, each influencing the training of a performer in a different way.
Good training takes into consideration all of the principles and their effects on the body.

9. The principles of training 5
These principles of training are essential to the planning of a systematic training programme so that an individual can improve their fitness.

10. The main principles of training are: Specificity Progressive overload
The principles of training 6
The main principles of training are:
Specificity
Progressive overload
Individual differences/needs
Rest and recovery
Reversibility

11. The principles of training 7
Specificity
The specificity principle requires an understanding of the needs of the game or event you are taking part in.
Training must be geared towards the needs of the specific sporting activity in order to improve fitness of the body parts that the sport uses.

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For example, to meet the specific needs of football, a goalkeeper’s training will include lots of reaction work.

13. The principles of training 9
A cyclist and a long-distance runner both need to train to improve their muscular endurance in their legs, but the training methods will be different; a cyclist will train on a bike whilst the runner will train by running!

14. The principles of training 10
It is important that the training activities are practised at match pace. If you train slowly, you’ll compete slowly!

15. The principles of training 11
Progressive overload
The principle of progressive overload involves having the body work at a greater rate than normal and then gradually increasing the stress, as it adapts to these exercise training levels.

16. Exercising at the same level of difficulty all the time will:
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Exercising at the same level of difficulty all the time will:
Only maintain current fitness levels in the short-term
Have no effect on improvement in the long-term as the training starts to change your body tolerances.

17. The principles of training 13
An athlete’s body needs to be gradually put under slightly more pressure, systematically, to continue to improve.
After five to six weeks there may be a need to change the training programme.

18. The principles of training 14
The point where exercise is demanding enough to have an effect on the body is called the threshold of training.
As the intensity of the exercise increases there is a greater demand for more oxygen to produce energy.

19. The principles of training 15
The total amount of oxygen needed so that the body can function, is called the oxygen uptake.
However, there is a limit to the amount of oxygen uptake and this is called the VO2 maximum (or ‘max’).

20. another person, as they will have too little breath to do so.
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A simple indicator of when a person reaches the VO2 maximum is that they will be unable to talk to
another person, as they will have too little breath to do so.

21. Individual differences/needs
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Individual differences/needs
Everyone has a different fitness level so training plans need to take account of this in order to achieve positive effects.
Setting the demands and intensity of the exercise at the correct level ensures it is safe for the individual performer.

22. The principles of training 18
Top-class athletes have specific competitions in mind. The training process is therefore systematically planned so they reach a peak of performance to coincide with that event.

23. The principles of training 19
Rest and recovery
Rest and recovery time is very important for all athletes.
Overtraining can result in poorer results from performance and training as it increases the risk of injury and illness and can decrease the desire to exercise.

24. Overtraining complications:
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Overtraining complications:
Reduced powers in strength, endurance and speed
Loss of acquired skills
Feelings of insecurity
Inability to concentrate
Fear of competition
Greater recovery time required
Overanxious, depressed and sensitive
Lack of flow and rhythm to movement

25. Variety of training types Different exercises for the same muscles
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When planning a training programme, and to aid recovery, it is a good idea to think about:
Periodization
Designated rest times
Variety of training types
Different exercises for the same muscles

26. The principles of training 22
Reversibility
Any adaptation that takes place as a consequence of training will be reversed when you stop training

27. Reversibility
Gradually losing fitness instead of progressing or remaining at the current level.
This happens when a person is ill or injured.
Some people keep their fitness longer than others; this depends on how long they trained or how serious the illness or injury.
Anyone who stops training will lose fitness

28. The principles of training 22
Time
Although not specifically a training principle, it is still vitally important to consider time when training in terms of…

29. The frequency of training. The length of the session.
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The frequency of training.
The length of the session.
The time allowed for recovery.
The time given to different training methods.
The time given to prepare for an event.

30. The principles of training 24
Task
Design five questions with answers about principles of training. In pairs, take it in turns to test each other’s knowledge.
Swap your questions with someone else and ask your partner the new questions.

31. Exam questions 1. Progressive overload is:
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Exam questions
1. Progressive overload is:
Matching the exercises to the activity
The degeneration of the muscles after exercise has stopped
Working the body harder than normal and then increasing the intensity gradually
Allowing the body to recover to maintain a high level of performance
Teacher’s notes
Correct answer is 1C.

32. The principles of training 26
2. Specificity is:
Allowing the body to recover to maintain a high level of performance
Matching the exercises to the activity
The degeneration of the muscles after exercise has stopped
Working the body harder than normal and then increasing the intensity gradually
Teacher’s notes
Correct answer is 2B.

33. What you have learnt in this topic:
The principles of training 27
What you have learnt
in this topic:
The principles of training
How individual needs affects training

34. Exam Q’s Coordination is: A How well a task is completed
B The ability to use two or more body parts together
C The ability to change position quickly and with control
D Working together as a team

35. Exam Q’s

36. Exam Q’s

37. Homework Complete the ‘TARGET SETTING’ worksheet.
Hand in next lesson (MONDAY 15th October).
If you are struggling to complete this worksheet please come to see me before this Friday.

38. Learning objectives You should now be able to:
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Learning objectives
You should now be able to:
Understand the principles of training
Describe what each principle is
Explain how the individual affects training