Transcript 7. Principles of Training and Question 7

Preparation of the Body
The Principles of Training
The Principles of Training
Having gathered reliable and valid information on the strengths
and weaknesses of your performance within an activity, you are
now in a position to plan a training programme to improve your
weaknesses.
In planning your programme of improvement, you must first take
account of the principles of training to ensure your training
programme is appropriate and will improve the aspect of your
performance that is weak.
Principles of Training
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F – Frequency
I – Intensity
D – Duration
O – Overload
P – Progression
S – Specific
The Principles of Training
Specificity
Overload
Duration
Frequency
Activity
Performance
Intensity
Person
Progressive Overload
Rest and Recovery
Adaptation
Moderation and
Overtraining
Reversibility
The Principles of Training
Specificity
• In planning your training programme, it must be specific to
the demands of the activity, your own personal needs or
weaknesses and your own level of performance and goals.
• In other words you must train the appropriate muscles or
energy systems required to improve your overall
performance within the activity while also improving your
skills at the same time.
• You could use activity related drills and routines, along
with specific fitness training in your programme.
The Principles of Training
Progressive Overload
• In order to improve your performance in any activity, you
will have to make your body work harder than normal. In
order for any training programme to be successful, you
must train a minimum of 3 times per week (Frequency),
for a minimum of 25 minutes ( Duration), at a high
enough level to cause overload ( Intensity)
• In terms of C.R.E, intensity can be measured by heart rate
and would mean working between 70%-85% of your
maximum heart rate (220- your age) for at least 25
minutes.
The Principles of Training
Adaptation
• This is when the body gets used to its new
workload.
• The body has adapted and can cope easily with the
new demands you have placed upon it.
• It will need to be pushed further if you are to
continue to improve your level of fitness.
The Principles of Training
Progressive Overload
• After 3 or 4 weeks, your body will get used to the level of work. In
order to continue to improve your fitness and performance, you must
carry on making increased demands on your body by using the
principle of progressive overload
• By increasing the frequency, intensity or duration of your training, you
will continue to improve
• You may increase the frequency from 3 to 4 times per week
• You may increase the duration from 25 mins to 30 mins each session
• You may increase the intensity from 70%- 75% to 75%-80%
The Principles of Training
Rest and Recovery
Despite pushing your body in every training session, your body
must be allowed to recover from the demands you place upon it.
This can be done by including rest days, between each training
day and including rest time within each training session
The Principles of Training
Moderation and Over-training
Appropriate levels of rest and recovery will contribute to
ensuring your training is at the correct level.
Regular reviewing and monitoring of your performance can help
identify when you should overload
The Principles of Training
Reversibility
If you stop training the results of your training will be quickly lost.
Your body will return to the level of fitness you had before training.
However, some account will be taken of how long you trained for. If
you were at the beginning of your training and had, therefore, been
training for only a few weeks, then the benefits would only take a
few weeks to disappear.
If your training had been going on over a period of months, the
benefits would take longer to disappear. This is due to the fact that
adaptation has taken place and once it has been established,
regression takes a lot longer to occur.
Question 7
Describe each Principle of training.
Explain how you took each one into
account when planning your training
programme. Give examples