1. Principles of Training
Yr 12 Phys Ed Studies
Unit 2A / 2B

2. Principles of Training
Fitness is transitory – it increases with activity and
decreases with inactivity.
All training has some common features:
It produces constant physical changes
It takes time for these changes to occur, so training must take place over a period of time
The training response is directly related to the types of training used

3. Principles of Training
Training programs should be developed to meet the
needs of the individual. However, the basic
principles and guidelines for achieving a desired
level of fitness are the same for everyone.
SPECIFICITY
“What you train for is what you get” ie different
forms of exercise produce different effects.
The outcomes of training don’t automatically
translate from one activity to another

4. Principles of Training
** Peripheral training effects – those occuring at the muscle level
** Central training effects – those occuring in the
cardiorespiratory system, may transfer more quickly.
Training MUST include the physiological capacities
that need maintenance or improvement.

5. Principles of Training
2. PROGRESSIVE OVERLOAD
The body systems must be continually loaded with progressively higher levels of work
The body adapts physiologically when training load is > it’s used to
Overloading can be achieved by varying 3 factors
in training:
- increasing INTENSITY of exercise
- increasing FREQUENCY of activity
- increasing DURATION of exercise or number
of REPETITIONS

6. Principles of Training
The method used to achieve overload is dependent on the specific fitness desired and the
aim of the training program.

7. Principles of Training
3. TRAINING THRESHOLDS
A minimum intensity and duration of stress must be
exceeded before adaptations in physiological
capacities are triggered.
Aerobic Threshold
The level of intensity that allows you to exercise
using the aerobic energy system
Improvements can be achieved by training at 60 –85% max HR for at least 30 minutes.
Can be increased by training at higher end of training zone

8. Principles of Training
Anaerobic Threshold
Working above aerobic threshold you will feel out of breath, possibly nausea and cramping. At this
point you have reached anaerobic threshold.
Can be increased by using short bursts of high intensity activity, interspersed with aerobic workout
* If you are able to have a conversation during your workout you are working in the aerobic zone

9. Principles of Training
4. INDIVIDUAL DIFFERENCES
Individuals will respond to the same training in
different ways
Factors affecting physiological responses to
training:
- genetics - fitness levels
- heart size - muscle mass
- fibre type - fat distribution
- joint flexibility
Optimal benefits result from programs geared to
the individual needs & capabilities of the athlete

10. Principles of Training
5. REVERSIBILITY
Training effects are reversible
If training stops, is done irregularly or with not
enough intensity then adaptations will be reversed.
- This process is also referred to as detraining

11. Principles of Training
TYPES OF TRAINING
1. ANAEROBIC TRAINING
To improve anaerobic capacity we need to overload
The ATP-CP & Lactic Acid energy systems
ATP-CP System
Engage specific muscles in repeated 5-10 second bursts of activity
The activity must use the specific muscles required for the particular sport

12. Principles of Training
Lactic Acid System
Improving the capacity requires repeated bouts of up to 1 minute max effort, stop 30 seconds prior to exhaustion. Repeat after 3-5 minutes recovery.
This causes lactic acid build-up which overloads the muscles and increases lactic acid tolerance.
Activities chosen must engage the specific muscle groups.

13. Principles of Training
2. AEROBIC TRAINING
The aerobic energy system provides energy for
prolonged activities by producing ATP from
Glycogen, with oxygen
2 main goals of aerobic training are:
Increase capacity of cardiorespiratory system (cardiac output/ stroke volume) & efficiency of
respiratory system
Enhance capacity of specific muscles to process oxygen
*brief bouts of repeated exercise & long-duration efforts develop aerobic capacity.

14. Principles of Training
3. STRENGTH TRAINING
Three types of muscular action:
Concentric action – muscle shortens, joint move’t
occurs as tension develops eg raising dumbell
Eccentric action – external resistance > muscle force & muscle lengthens while developing tension eg lowering dumbell (bicep lengthens)
- Isometric action – when muscle generates force & attempts to contract but can’t overcome external force eg pressing against a wall

15. Principles of Training
Basic principles of strength training:
- overload
- progressive resistance (reps or weights)
- specificity
- largest muscle groups first
- warm-up
- breathe when lifting
- technique

16. Principles of Training
4. SPEED TRAINING
Training methods best suited to improving speed are circuit and interval training
Progressive overload achieved by decreasing the duration but increasing the reps
5. POWER TRAINING
Power is combo of speed and strength
Training methods best suited to improving it are resistance training, interval & circuit training & plyometrics

17. Principles of Training
FLEXIBILITY TRAINING
There are 2 types of flexibility – static & dynamic.
Training should be specific:
- static exercises eg hold quad stretch for 20secs
- dynamic exercises that involve movement during the stretch eg side bends
Best training methods to improve flexibility are:
- static & dynamic stretching, slow active stretching (SAS) & Proprioreceptive neuromuscular facilitation (PNF)

18. Principles of Training
METHODS OF TRAINING
Continuous Training
Fartlek Training
Interval Training
Circuit Training
Resistance Strength Training
Isometric Strength Training
Flexibility Training
Plyometrics

19. Principles of Training
1. CONTINUOUS TRAINING
Involves sustained activity for between 20 – 60 minutes
Improves cardio-respiratory endurance and muscular endurance
In order to develop aerobic capacity through
continuous training the following variables must be
considered:

20. Principles of Training
Intensity:
How strenuous the exercise must be
Between 70-85% of maximum heart rate
Duration:
Length of the training session (at least 20 mins)
Frequency:
Number of training sessions per week
Type of Activity:
Depends on individual interests and objectives of training program

21. Principles of Training
2. FARTLEK TRAINING
Modified form of continuous training involving
regular changes of pace
The changes of pace increase the involvement of the anaerobic energy systems while primarily using the aerobic system

22. Principles of Training
3. INTERVAL TRAINING
Comprises a series of repeated short bouts of exercise interrupted by periods of relief (rest or light exercise)
Designed to improve speed, power, agility and anaerobic capacity
Key Variables in Interval Training
Work Interval:
Refers to the exercise phase at a prescribed
intensity

23. Principles of Training
Recovery Interval:
- Refers to the time between work bouts, and the
type of activity during the recovery
Heart rate should drop to 120 beats per minute
The recovery interval is expresses in relation to the work interval as a ratio eg a 1:2 ratio means the recovery interval is twice as long as the work interval
Set:
Refers to a series of work-recovery intervals

24. Principles of Training
Repetition:
Refers to the number of work intervals in a given
set
4. CIRCUIT TRAINING
A number of exercise stations that are consecutively arranged in a given area, to be completed in as short a time as possible
Has potential to develop aerobic capacity, anaerobic capacity, strength, power, agility, flexibility and muscular strength

25. Principles of Training
Activities included in circuit depend on objectives of the training program
10 to 15 stations requiring 8 – 12 minutes to complete
Usually repeated 2 or 3 times during a session

26. Principles of Training
5. RESISTANCE STRENGTH TRAINING
Involves performing a series of exercises with resistance, using either free or machine weights
Produces improvements in muscular strength and muscular endurance
3 types – Isotonic, Isometric, Isokinetic
TERMS TO KNOW
Repetition (rep)
Set
Repetition Maximum (RM)

27. Principles of Training
6. ISOMETRIC STRENGTH TRAINING
Involves contracting a muscle against an immovable resistance, wherey a muscle exerts force but there is no joint movement
Limited in its application
Useful in sports like Judo and Gymnastics

28. Principles of Training
7. PLYOMETRICS
A very specialised form of power training
Rapid eccentric contraction (muscle lengthens)
followed by a rapid concentric contraction (muscle shortens)