1. Principles of Training

2. Principles of training
Principles of training are the rules to follow when undertaking physical activity programmes to improve fitness.
Each person has a different reason for exercising
A person trains to improve performance.
When the principles are applied improvements are expected.

3. SPORT PRINCIPLES We need to train to improve our fitness.
For steady progress and to avoid injury we should follow the SPOIR principles: S
pecificity P
rogression
Overload
Individual differences/needs
Rest and recovery

4. SPECIFICITY Each type of exercise has a particular effect on the body.
The type of training we choose must be right for the type of improvement we want to see.
We must always use a training programme that puts regular stress on the muscles groups or body system that we want to develop – be specific
Designed to suit the needs of the sport.

5. PROGRESSION Body takes time to adapt to more or harder exercise
Must build up stress on bodies gradually / progressively
E.g. lifting heavier weights or running further
If we build up stress too quickly we risk injury or find challenge too great and give up!
Body needs time to recover and adapt to training
Bones, ligaments and tendons may take longer to change than muscles
Unfit = can change quickly Fit = harder to improve

6. STEP BY STEP

7. OVERLOAD To improve fitness we need to work them harder than normal
The body will then adapt to extra stress and we will become fitter
We can overload our bodies by:
Increase by training more often
Working harder
Spend more time on exercise
E.g. cycle longer, or more times a week, or complete distance in shorter time and aerobic system will gradually adapt to cope with overload becoming fitter!

8. Individual needs/differences
Individual needs: matching training to the requirements of an individual
As everyone's fitness levels are differs systematic training must take into account the individual differences, needs of the performer.
An understanding of body systems is vital.
For training to succeed, the degree of difficulty or intensity is set at a personal level.
The right level of intensity is important for the safety of the performer. If the demands are set too low there will be no improvement, if to high, injuries may occur.

9. Rest and recovery
There should be rest and recovery time incorporated into any trainig programme.
Rest and recovery gives time for restoration of:
Energy producing enzymes in the muscles fibres
Stores of carbohydrates in muscle cells
Hormonal balance and immune system.
Recovery allows muscles to become stronger
Eating carbohydrates after exercise helps the muscle proteins become
restored too.
Recovery can be monitored by using orthostatic heart rate test.

10. Overtraining
Overtraining results in poorer performances and training levels. It increases the risk of injury and illness and decreases the dire to exercise
Signs of overtraining are-
Inability to concentrate
Lack of flow
Loss of skills
Reduced powers in strength
Greater recovery time needed

11. Summary: Specificity: train for our own particular sport
Progression: increase training gradually
Overload: work harder than normal
Individual needs: matching training to the requirements of an individual
Rest and recovery: the period of time allotted to recovery for the repair of damage to the body

12. Planning a Training Session
How do these players get to and remain at their peak level of fitness?

13. Combining these 4 components will help fitness levels
FITT Principles
We must follow the FITT Principles when planning a training programme. F
Frequency I
Intensity T
Time T
Type
Combining these 4 components will help fitness levels

14. Frequency HOW OFTEN WE TRAIN We should train at least 3 times a week
The body needs time to recover from each training session
We should spread the sessions
over the week
How much did she have to train to get this fit???

15. Intensity HOW HARD WE TRAIN
We only get fitter if we work our body systems hard enough to make them adapt
We must start at the right intensity, depending on our current fitness
We must understand and
use our training thresholds

16. Time
HOW LONG WE TRAIN
To improve AEROBIC – training sessions last longer and our working HR should rise
Each session must last at least 20 minutes to get any benefits

17. WHAT TYPE OF TRAINING WE DO
We should analyse our particular sport to know the fitness and skills we need
The training programme should include types of activity to develop these skills and fitness

18. Lose AEROBIC quicker than ANAEROBIC
REVERSIBILITY
We quickly adapt to exercise by increasing fitness
We quickly adapt to less exercise by losing fitness
If our muscles are not used they ATROPHY – they waste away!!
We cannot store fitness for the future
It takes only 3-4 weeks for our bodies to get out of condition
Lose AEROBIC quicker than ANAEROBIC
Weight train for 4 weeks – lose our gain after about 12 weeks

19. TEDIUM Training programmes must be VARIED to avoid tedium - boredom
Using a variety of different training methods we will keep our enthusiasm and motivation
We can avoid tedium by:
follow long work out with short one, hard session with more relaxed one
vary where and when we train
can avoid overuse injuries by varying the way we train

20. Tedium
During training make sure there is plenty of variety so that you don’t become bored!!
Mix it up!!
An example of this would be eating the same meal every day, this would soon become tedious!
This is the same with training and sticking to a set routine all the time!
Example:
I’m bored of this!!!!

21. The value of goal setting
Homework
Research the value of goal setting
Why is it important?
How does it help a performer?
What type of goal setting is best in your opinion (short or long term)

22. Short and long term goals
Short term goals
Achieved sooner
Stepping stones for longer goals
Often set in training programmes
Incentives
Target for success
Long term goals
Longer to reach
Lead to a competition or event
Outcome related

23. S.M.A.R.T
Goals need to be SMART. When planning goals they should focus on five points.
Specific – these goals are to the point
Measurable – results can be measured and so set against recognised norms
Achievable – goals that are challenging but reachable
Realistic – the goals should be realistic to the level of skill and fitness of the performer
Time-bound – goals should be timed and a scale set for a performer to reach

24. Key Terms
Minimum levels of fitness –the resulting fitness level when someone exercises over a period of weeks including three to five sessions of 20 minutes, raising the heart rate to between 60 and 80% of its maximum.
Performance – how well a task is completed
Systematic training – planning a programme for an individual =as a result of the effect of previous training
Target zone – the range an individual needs to work for aerobic training to take place
V02 max – the maximum amount of oxygen used in one minute per kilogram of body weight