1. Year KEY KNOWLEDGE KEY SKILLS
Training principles including intensity, duration, frequency, overload and specificity
A variety of fitness training methods including continuous, interval, fartlek, circuit, weight/resistance, flexibility, plyometrics, speed, swiss ball and core strength training to improve aerobic capacity, anaerobic capacity, muscular strength and endurance, speed, flexibility and muscular power.
Plan, participate in and evaluate a four week training schedule that displays correct training principle application to appropriate training methods in an effort to improve a designated fitness component
Participate in and report on activities designed to investigate pre and post-test fitness levels.
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3. Specificity Intensity Duration Overload Frequency
Training Principles – SIDOF
Specificity
Intensity
Duration
Overload
Frequency
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4. Specificity During training, activities must replicate the:
energy system usage
work-to-rest ratio
fitness components
major muscles and movements.
Called upon during competition/performance
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5. Intensity
Refers to the level of exertion applied during training – simply, how hard training is performed at!
Intensity can be determined by using:
Heart rate monitors
Accelerometers
GPS units
Percentage of VO2 maximum (laboratory) or –
the easiest of all – Rate of perceived exertion (RPE) (e.g. Borg’s scale).
Sometimes activities lasting less than 30 seconds performed at maximal intensity will not register as being at maximal levels using any of the monitors listed above because the time is insufficient for the cardiovascular system to be activated to maximal levels. This is where the RPE comes in handy for short training efforts calling upon the two anaerobic energy systems. The monitors listed above are better suited to aerobic training.
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6. Intensity and 'training zones'
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7. Duration This can refer to:
length of a training program (3 months, 12 months, etc.)
length of the training session ( 20 minutes, 90 minutes, etc.)
minimum amount of time required for training adaptations to occur
(flexibility can improve in a couple of weeks, muscular power and strength need at least 2 months and aerobic capacity needs a minimum of 3–4 months)
amount of work performed during training, not considering rest periods (particularly relevant to interval training).
Periodisation is simply organising a training program into manageable blocks of time that include tapering/ unloading (reducing training volumes) and peaking to ensure prime physiological and psychological states for major events.
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8. Overload
This means placing the body under new stress (loads) after it has adjusted to previous loads in an effort to brig about improvements.
Overload should only:
occur once training becomes 'easier' and thus signal adjustment/adaptation has occurred and it’s time to move on (it does not occur on a weekly basis!)
involve one training parameter/principle
be in the range of 2–10% or risk overtraining and injury.
When overload is applied, appropriate and
adequate recovery is critical to ensure
adaptations occur fully and quickly.
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9. Frequency Improvements are linked to three sessions per week.
= the number of training sessions undertaken in a week
Improvements are linked to three sessions per week.
Maintenance of components, energy systems and adaptations
is linked to two sessions per week
In most cases, performers will only do 1 session per day, however as they become more experienced or more elite they are better able to schedule recovery sessions and may increase the number of sessions per week without risking overtraining e.g.–
marathon runners training every day (sometimes twice per day) – they build into their program 'easier' sessions that are often referred to as 'recovery runs'
resistance training may start out working the entire body on three days/sessions per week and progress to split routines, working two different muscle groups twice per week for a total of four sessions.
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10. Training methods should be chosen because of their specific ability to improve fitness components and energy systems.
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11. Interval training has periods of work followed by periods of rest, depending on the main energy system involved to make training specific:
Long Interval
Primarily trains = Aerobic energy system, but also some LA system benefit Work : rest = 1 : 1
Intensity = 75-85% HR max
Duration = 1  4 minutes
Recommended rest = 1  4 minutes (same as work period)
Commonly used for = team sports with high aerobic base; 800m  3,000 m track events; 100 m 
800 m swimming events
 Intermediate Interval
Primarily trains = LA system, but also some aerobic energy system benefit Work : rest = 1 : 2 or 1 : 3
Intensity = 85+ % HR max
Duration = 15 seconds  1 minute
Recommended rest = 45 seconds  2/3 minutes
Commonly used for = team sports which have frequent burst of anaerobic efforts lasting 5–10 seconds; 200m  1,500 m track events; 25 m  100 m swimming events
 Short Interval
Primarily trains = ATP–PC & LA systems Work : rest = 1 : 4 or 1 : 5
Intensity = maximal
Duration = 5 – 15 seconds
Recommended rest = 15/20 seconds 1 minute
Commonly used for = team sports involving repeated short sprints; 100 m track event; 25 m swimming events
The longer the rest period, the greater the amount of PC restoration that occurs, and the more training is likely be of the ATP–PC system.
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12. Interval training terminology
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13. Continuous training
involves running, cycling, swimming, etc., non-stop for a period of time
is associated with improved cardiovascular functions (health benefit)
must be completed within the 'aerobic training zone' = 70–85% max HR
needs to be maintained for a minimum of 20 minutes (duration).
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14. Fartlek training originated in Sweden and means 'speed play'
combines continuous work (running, cycling, swimming) with bursts of speed and lower intensity activities
calls upon both anaerobic and aerobic energy systems
trains both aerobic and anaerobic fitness components
hills represent ideal terrain for Fartlek because they lend themselves to random changes in performance intensities and 'coasting/ floating' recoveries during downhill sections.
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15. Resistance/weight training terminology
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16. Resistance/weight training guidelines for advanced performers
Resistance/weight training guidelines for beginners and intermediate performers
Resistance/weight training guidelines for advanced performers
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17. Resistance training – extra information
muscle fibres are recruited according to intensity levels
slow-twitch fibres are recruited at low intensities, fast-twitch fibres are recruited as intensity increases to maximal levels
strength, power and hypertrophy training are all anaerobic and focus on fast-twitch fibres
power is developed by working with 'light' resistances at 30–50% RM to enable the actions to be explosive and performed rapidly
strength is developed by working with 'heavy' resistances at 70–80% RM to enable the actions to be performed at slow-moderate contraction speed
LME is developed by working with 'moderate' resistances at approx 50% RM to enable the actions to be performed quickly with high repetitions.
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18. Speed training
short interval training combined with technique development will contribute to improved speed
strength development and plyometrics will also contribute to improved speed
running speed is a combination of stride frequency and stride length and speed will improve if one is maintained whilst the other is improved.
Stride frequency will be improved as more contact is made with the ground and typical training drills to develop this involve downhill running, speed ladders and short hurdle work.
Stride length is developed by improving leg strength to allow longer strides to be taken.
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19. Plyometrics training
calls upon the stretch-shortening cycle of muscles
a rapid eccentric contraction (stored elastic energy) produces a stretch reflex followed by a rapid concentric contraction
improves speed, agility and power by improved neural pathways and more efficient fibre recruitment and firing rates.
improves running efficiency by generating more 'bound' per foot contact and hence increasingly being used by endurance runners.
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20. Circuit training
performers rotate through different activity stations (usually 8–12)
trade of between training multiple fitness components and larger single component gains obtained via more targeted/specific training
unless LME is being trained the circuit should be designed so the same muscle group is not used at consecutive stations
popular for people wanting 'variety' and looking to gain overall 'fitness' benefits and health-related improvements
easy to accommodate large groups of people/teams at the same time
minimal equipment is required as many stations rely on body weight to provide resistance
other methods can be incorporated within circuits
(e.g. Weights, plyometrics, speed, etc., but not continuous training).
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21. Core strength training
Improving core strength will:
improve running efficiency
decrease risk of lower back injuries
improve transfer of power between lower and upper body parts
improve balance and stability whilst performing skills
improve acceleration/deceleration.
So what is it?
It is best depicted as a muscular box bounded by the abdominals at
the front, the paraspinals and gluteals at the back, the diaphragm
at the top and the pelvic floor and hip girdle musculature at the bottom.
The most common type of core training involves Pilates and Swiss ball exercises.
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22. Flexibility training Improved flexibility will:
enhance the development of speed, strength and power
reduce the likelihood of injury
improve posture
reduce the impact of DOMS (delayed onset of muscle soreness)
relieve physiological and psychological stress and tension.
Maximum flexibility gains are obtained when muscles/joints have warmed up and is often focussed on at the end of workouts, although flexibility can also be the sole purpose of any training session.
Static stretching:
A joint is taken through it’s range of motion and this position is 'held' for 10+ seconds
Dynamic and ballistic stretching:
a joint is moved through its range of motion with controlled movement/momentum (dynamic)
dynamic stretching should mimic some of the movements & actions soon to be performed
ballistic stretching involves the same movements as dynamic stretching but with greater speed/force applied.
PNF (proprioceptive neuromuscular facilitation) stretching:
a joint is moved through it’s range of motion until resistance/slight discomfort is experienced
isometric contraction of associated muscles for 6–10 seconds before relaxing muscles
the joint is taken to full range of motion again and isometric contractions repeated
this sequence is repeated 6–10 times.
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