Transcript Principles of Training - BSH-PE
THE ‘WHO, WHAT, WHY, WHEN & WHERE’ OF TRAINING
LEARNING OBJECTIVES
Revisit exam board definitions Revise Principles of Training Relate POT to own PEP Reminder of PARQ
SYSTEMATIC TRAINING FOR INDIVIDUAL NEEDS
? ? Why are no two plans the same ? ? WHO
IS TRAINING? •Male, female, young, old, fat, thin, novice, elite.
WHY
ARE THEY TRAINING? •weight control, sport specific, health, rehabilitation
WHAT
IS THEIR AIM •
HRF/SRF HOW
WILL THEY BE TRAINING? •MOT
WHEN
WILL THEY TRAIN?
•How often & for how long
WHERE
CAN THEY TRAIN? •Facilities available? Finance?
NEEDS OF THE SPORT?
SAME SPORT – SAME TRAINING? - discuss ? ALL ATHLETES, BUT HOW WOULD THEIR TRAINING DIFFER?
HRF-Flexibility& muscular strength SRF Agility Balance Coordinatio Power, Reaction time & Speed HRF-muscular strength & flexibility SRF Agility Coordination Power HRF CVE & ME SRF Agility+ discuss!
MOVE PICTURES TO FIND ANSWERS
DIFFERENT DEMANDS?
TRAINING NEEDS TO BE SPECIFIC TO YOUR SPORT OR ACTIVITY NEEDS? …?
NEEDS …??
SPECIFICITY
YOU MUST DO SPECIFIC KINDS OF ACTIVITY TO BUILD UP SPECIFIC BODY PARTS
For example, a biceps curl will develop strength in the arms.
It will not affect any other part of the body or component of fitness.
CAN YOU SUGGEST OTHER EXAMPLES? LOOK UNDER THE RECTANGLE
Cyclists train on a bike, Swimmers in the pool etc Games players use skill practices or small sided games Dancers and gymnasts practice individual skills HRF & SRF training can all be tailored to an activity etc A BICEP CURL SET MAY NOT BENEFIT A DISTANCE RUNNER? DISCUSS
THRESHOLDS OF TRAINING
training threshold is : how high your heart rate needs to be in order for the body to train effectively and show an improvement How to work it out…. For cardiovascular (aerobic) exercise it should be
at least 60%
of your maximum heart rate. Normally need to use 60-80% of max as your training zone.
Max Heart Rate
= 220 – age therefore; Training Zone for 15 year old =
123 to 164
beats per minute Training threshold=
123
You should exercise at this rate for at least 20 to 30 minutes 2/3 times a week
PROGRESSION
–key word is GRADUAL
GRADUALLY INCREASE PACE GRADUALLY INCREASE LENGTH OF SESSION GRADUALLY INCREASE INCLINE GRADUALLY INCREASE TIMES PER WEEK
working harder than usual, in the target zone!
Its obvious how this works, but how can we overload the following exercises?
Do you know any other specialised equipment which can create overload?
REMEMBER THE 60%-80%RULE
F.I.T.T.
Frequency - how often? You tell me?
Intensity - how hard? How do you know what is hard enough??
OUT OF BREATH?
Time - how long. How long do you need??
Type - just how, list the methods you should know
DID YOU NAME THESE METHODS
REGULARITY & MODERATION
IT IS IMPORTANT TO TRAIN
REGULARLY
,TO MAINTAIN FITNESS BUT REST & RECOVERY ARE ALSO IMPORTANT NOT ENOUGH EXERCISE CAN EQUAL; • AT BEST NO IMPROVEMENT • AT WORST OBESITY
GET THE BALANCE RIGHT
TOO MUCH EXERCISE CAN • • • CAUSE; CHRONIC FATIGUE OVER USE INJURIES ANOREXIA
REVERSIBILITY
-advantages gained through training will be lost if training is discontinued .
You cannot train if; you are ill You have been injured You are overtired you need to allow recovery time
USE IT OR LOSE IT!
PEP-your personal exercise plan
Which principles did you use?
Which did you leave out (if any) and why?
How do you calculate Training Threshold & Training Zone Which tests did you use? give your reasons.
Why does a training plan need evaluating?
PARQ-physical activity readiness questionnaires
Why is a PARQ important?
What questions go into a PARQ?
What should be part of every training session?
What rules apply in a weight training room?
SAFETY
What safety rules apply to these activities?
RECAP; DEFINITIONS
Can you remember these?
SYSTEMATIC TRAINING FOR INDIVIDUAL NEEDS SPECIFICITY TRAINING THRESHOLD OVERLOAD PROGRESSION FITT PRINCIPLES REGULARITY MODERATION REVERSIBILITY Complete definitions sheet for homework Try to make a good mnemonic to remember all of these