1. Principles of Training Preparation of the Body KC4

2. Principles of Training Specificity Progressive Overload Adaptation Reversibility activity performance needs Frequency Intensity Time Initial Overload Rest and Recovery Avoiding Overtraining Variation base level

3. Explaining knowledge about principles of training Specificity I know that my training needs to be specific to the activity and the 100m f/c performance of swimming due to the unique environment of working in the pool Training needs to be specific so that my muscles and energy systems are conditioned to working within this environment  It needs to be specific to the weaknesses identified with sets of work structured in each session to work on my development needs Cardio Respiratory Endurance Muscular Endurance Speed Endurance Coordination (Anxiety Control, Rehearsal, Arousal) Principle Application Explanation

4. Explaining knowledge about principles of training Specificity  Sessions need to be specific to my base level of fitness.  This can be done by setting a level of training based on results collected from tests so that the training is manageable but also challenging enough to stimulate further improvement T5 test = base level of CRE Interval Repeat Test = training pace times for CRE & SE Principle Application Explanation

5. Explaining knowledge about principles of training Progressive Overload Initial Overload Adaptation Progressive Overload To begin training I know that I need to initially overload by starting work at my base level of fitness I know that it is important to follow the recommended structure of frequency (how many sessions a week), intensity (how hard I train) and time (how long I train for) as recommended by Ashton and Davis in the book Why Exercise to ensure that training is effective. Principle Application Explanation Evidence to show a deeper understanding

6. Explaining knowledge about principles of training Progressive Overload I applied the principle of frequency by training 3 sessions a week on a Tuesday, Wednesday and Friday. Following the correct frequency is important so that I get rest and recovery times between sessions This is important to give my muscles a chance to regenerate and repair following training and be ready for the next session Principle Application Explanation

7. I applied the principle of intensity by swimming at 70 – 85% of my maximum heart rate for CRE repetitions (aerobic training zone) and 85%+ of my maximum heart rate for SE (anaerobic training zone). Working at the correct intensity is important to stimulate appropriate energy systems and at same time avoid over training Avoiding overtraining is necessary to prevent injury to the muscles and stop training under fatigued conditions which results in ineffective work Avoiding overtraining is managed by having target repetition times from test norm data taken from Madsen, Coaching Young Swimmer Principle Application Explanation Evidence to show a deeper understanding

8. Explaining knowledge about principles of training Progressive Overload  I applied the recommended time for each set by doing enough repetitions in CRE and ME sets to last for 20mins and 10 minutes in SE.  It is important to keep the heart rate working at this level for this time to stimulate improvement in the energy systems. Principle Application Explanation

9. Explaining knowledge about principles of training Adaptation Adaptation is the process of improving fitness levels within the programme When signs of adaptation are evident I know I need to progressively overload to maintain fitness improvement and avoid reaching a plateau I know it is possible to progressively overload by increasing the amount of repetitions completed so that I work for a longer time and I can also increase by training pace to keep my heart rate in appropriate training zones (aerobic for CRE and anaerobic for SE) Example CRE set: 8 x 50m f/c rest 30sec training pace 45sec Progressed to 10 x 50m f/c rest 30sec training pace 43 sec. Principle Application Explanation

10. I applied the principle of variation in my sessions by changing variables of repetition distance. An example of this is CRE set: 8 x 50m f/c rest 30sec training pace 45sec Varied to 16 x 25m f/c rest 15sec training pace 22sec This keeps them interesting so that I keep motivated to work effectively Principle Application Explanation

11. REVERSIBILITY Start Improving fitness Miss or stop training Lose fitness gained Start training again Improving fitness Start Consistent progress

12. Explaining knowledge about principles of training Reversibility I am also aware of the concept of reversibility which means that I will gradually lose fitness if I stop training I know that there is a need to reduce workload if training is missed for any significant period of time so that when I start again it will be at a level that is manageable for me Principle Application Explanation

13. 2008 Discuss the principles of training you would consider when designing and completing a training programme. (6) 2009 What do you understand about the principles of training? Give examples of how these were used within your training programme. (6) 2010 Explain how you planned and implemented your training programme. (6) 2007 Discuss how you planned and implemented a training programme to achieve the goals set in part (c).(6) What do you know, how were they applied and explain / justify why they were applied that way. To also include information about phases of training and method of training What do you know, how were they applied and explain / justify why they were applied that way. What do you know, how were they applied and explain / justify why they were applied that way. To also include information about phases of training and method of training