1. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The principles of training 1 The principles of training

2. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle What you will learn about in this topic: 1.The principles of training 2.How individual needs affect training The principles of training 2

3. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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 The principles of training 3

4. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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. The principles of training 4

5. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle These principles of training are essential to the planning of a systematic training programme so that an individual can improve their fitness. The principles of training 5

6. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The main principles of training are: Specificity Progressive overload Individual differences/needs Rest and recovery The principles of training 6

7. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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. The principles of training 7

8. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle For example, to meet the specific needs of football, a goalkeeper’s training will include lots of reaction work. The principles of training 8

9. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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! The principles of training 9

10. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle It is important that the training activities are practised at match pace. If you train slowly, you’ll compete slowly! The principles of training 10

11. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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. The principles of training 11

12. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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. The principles of training 12

13. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle An athlete’s body needs to be gradually put under slightly more pressure, systematically, to continue to improve. The principles of training 13 After five to six weeks there may be a need to change the training programme.

14. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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. The principles of training 14

15. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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 VO 2 maximum (or ‘max’). The principles of training 15

16. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle A simple indicator of when a person reaches the VO 2 maximum is that they will be unable to talk to The principles of training 16 another person, as they will have too little breath to do so.

17. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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. The principles of training 17

18. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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. The principles of training 18

19. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 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. The principles of training 19

20. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Reduced powers in strength, endurance and speed Loss of acquired skills Inability to concentrate Greater recovery time required Overanxious, depressed and sensitive Feelings of insecurity Fear of competition Lack of flow and rhythm to movement The principles of training 20 Overtraining complications:

21. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle When planning a training programme, and to aid recovery, it is a good idea to think about: Periodisation Designated rest times Variety of training types Different exercises for the same muscles The principles of training 21

22. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Time Although not specifically a training principle, it is still vitally important to consider time when training in terms of… The principles of training 22

23. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle 1.The frequency of training. 2.The length of the session. 3.The time allowed for recovery. 4.The time given to different training methods. 5.The time given to prepare for an event. The principles of training 23

24. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Hinge Question 1 SPECIFICITY 2 SPECIAL 3 INDIVIDUAL DIFFERENCE S 4 PERSONAL DIFFERENCE S 5 PROGRESSIVE OVERLOAD 6 PROGRESSIVE BURDEN 7 REST AND RECOVERY 8 SLEEP AND RECOVERY

25. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Answers 1 SPECIFICITY 2 SPECIAL 3 INDIVIDUAL DIFFERENCE S 4 PERSONAL DIFFERENCE S 5 PROGRESSIVE OVERLOAD 6 PROGRESSIVE BURDEN 7 REST AND RECOVERY 8 SLEEP AND RECOVERY

26. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Hinge Question Tasks If you got them all right: Justify your answer by providing an example for each of the components AND apply them to A: A marathon runner and B: A weight lifter If you got three right: Complete matching cards task 1 and matching cards task 2. Task 1 - match definitions to words. Task 2 - match an example to the definition. If you got less than one right: (1) Matching cards task! Match the words to the definitions. (2) find a way of remembering them!

27. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Principles of Training Continued SPIRT Name the 5 components of the principles of training

28. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Starter Compare the following performers in terms of their principles of training, give examples

29. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Exam questions 1. Progressive overload is: A.Matching the exercises to the activity B.The degeneration of the muscles after exercise has stopped C.Working the body harder than normal and then increasing the intensity gradually D.Allowing the body to recover to maintain a high level of performance The principles of training 25

30. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The principles of training 26 2. Specificity is: A.Allowing the body to recover to maintain a high level of performance B.Matching the exercises to the activity C.The degeneration of the muscles after exercise has stopped D.Working the body harder than normal and then increasing the intensity gradually

31. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The principles of training 26 3. Individual differences: A.We can all do the same training programme even if we are different B.Training plans need to take account individual fitness levels in order to achieve positive effects C.Everyone looks different so they must train differently D.Training plans need to take account unique differences in order to achieve positive effects

32. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The principles of training 26 4. Rest and recovery is: A.To avoid overtraining as this can result in poorer results from performance and training as it increases the risk of injury. B.To allow the athlete time to chill out from their busy lifestyles. C.To enable the athlete to train all of the time, every day, with breaks during that day. D.To ensure that the athlete is able to sleep at night.

33. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The principles of training 26 5. Threshold of training is: A.Your maximum heart rate B.The point where you have to stop exercising C.The point where exercise is demanding enough to have an effect on the body D.The point where exercise becomes a negative effect on the body

34. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The principles of training 26 6. Oxygen uptake is: A.The point where you can no longer breathe B.The total amount of oxygen needed so that the body can function C.The total amount of oxygen needed so that you can exercise D.The maximum amount of oxygen your body can use in one breath

35. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The principles of training 26 7. V02 Max is: A.The maximum period of time your lungs can take in oxygen for B.The total amount of oxygen required to exercise C.None existent in professional athletes D.The limit to the amount of oxygen you can intake

36. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Answers! 1.C 2.B 3.B 4.A 5.C 6.B 7.D

37. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Paired Tasks If you got more than 5 correct Find someone who got less than 5 correct Come up with a way to remember the definitions and get them right!

38. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle Task 1.Design five questions with answers about principles of training. In pairs, take it in turns to test each other’s knowledge. 2.Swap your questions with someone else and ask your partner the new questions. The principles of training 24

39. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The principles of training 27 What you have learnt in this topic: 1.The principles of training 2.How individual needs affects training

40. © Folens 2009 FOR EDEXCEL 1.1.4 Physical activity as part of your healthy, active lifestyle The principles of training 28 Learning objectives You should now be able to: Understand the principles of training Describe what each principle is Explain how the individual affects training