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Fitness Training Principles Key Knowledge Fitness training principles including intensity, duration, frequency, overload, specificity, individuality, diminishing returns, variety, reversibility, maintenance and de-training Specificity Of all the principles of training, specificity is the most important. Without your training efforts matching what you will need in your competitive setting, you will be wasting your training time. There are four aspects of activity analysis that specificity must address: the predominant energy systems the fitness components used the muscle groups used the skills performed. It would be silly for a volleyball player to be completing a lot of continuous training. What would be more appropriate training for them? Applying specificity. Looking at your activity analysis for your activity analysis identify the specific fitness components/physical requirements of the sport and list them. E.g muscular power in legs Use example in textbook on netball to help you. Now apply the principal of specificity by selecting an appropriate fitness tests. Now list a few suggestions of how to train these fitness components/physical requirements. Intensity To match the athlete’s required use of the three energy systems, training intensity needs to be at the following levels: ATP–CP energy system — 95–100 per cent of maximum heart rate (MHR) lactic acid energy system — 85–95 per cent of MHR aerobic energy system — 70–85 per cent of MHR. Therefore, to improve the phosphate energy system by doing 50-metre sprints, the athlete needs to perform the sprints at 95–100 per cent intensity (maximum effort) or the system is not trained. Learning activity: specificity Choose four different physical activities, for example: athletics sprinting triathlon horseback riding (all day) downhill running water polo skateboard riding. For each activity, identify specificity in training for the four categories listed in Specificity. Discuss your ideas with members of the class in small groups. Your turn Define specificity In your own words. What is the best way to determine training intensity What are the HR training zones for Aerobic Anaerobic ATP-PC systems - List the advantages and disadvantages of using Max HR and VO2 max to measure intensity? Duration Length of training session. You will not make fitness gains unless you are working at the required intensity for at least 20 minutes within a single exercise session. For example, this is important for aerobic training, where improvement requires a minimum session of 20 minutes with the athlete operating at 70–85 per cent of their maximum heart rate. This does not include warm up and cool down Duration continued Duration can also refer to the length of time a training program can run for to see results. Training principle Aerobic training Anaerobic training 6 weeks minimum 6 weeks minimum 12–16 weeks 8 weeks Frequency 3–7 times per week 3–5 times per week Intensity 70–85 per cent MHR 85–100 per cent MHR Duration Frequency Duration continued Flexibility gains can be made after a minimum number of sessions as long as the correct training principles are followed for this training method. Duration - Periodisation Periodisation is simply organising a training program into manageable blocks of time that include Tapering (reducing training volumes) and Peaking to ensure prime physiological and psychological states for major events. Macrocycle = Long Term goal e.g Aerobic conditioning 6 weeks Mesocycle = Medium Term e.g 3 weeks Microcycle = Short Term 1 week – Specific training sessions Periodisation example Frequency Maintenance = 2 training sessions a week Improvement = 3 or more sessions a week Frequency The minimum training frequency for improving aerobic fitness is three times per week, with up to five sessions being normal. Training can be more frequent when fitness levels improve. E,g James Magnussen would train numerous times a day The minimum frequency for improving anaerobic fitness, including strength and power, is also three sessions per week, with four being normal as the individual consolidates. The nature and intensity of this type of activity means that muscle recovery is a more important factor Frequency Important in frequency principle is also recovery time allowed. A good session may be followed by a poor one if the individual is not recovered. High Intensity (Anaerobic) sessions will need more time for recovery than sub maximal (aerobic) sessions. Therefore, the formula for gaining fitness is not to train as often as possible, but to find a balance between training frequency and recovery. Your turn What is the minimum time is a training zone for you to see benefits? What is the minimum number of weeks for a training program to show measurable gains? How many times a week should I train for maintenance? How many times a week should I train to see improvement? Progressive Overload There can be no improvement in personal fitness levels without progressively increasing or overloading the existing training levels. Overload must be done with the FITT principal in mind. Progressive overload relies on four factors: VAME Progressive overload should be 1 variable by not more than 10% the amount of overload is sufficient to cause adaptation and improvement without causing the individual to feel unable to complete the session the overload maintains the original aims of training the existing workload is appropriate to the level of the individual’s fitness Variables of training that can be overloaded distance of work duration of work duration of recovery periods number of repetitions number of sets number of sessions per week amount of resistance range of motion. What we can do to overload Increase the number of repetitions (Frequency) Increase the number of sets (FITT?) Extra training sessions (FITT?) Decrease recovery (FITT?) Increase from 75% to 90% efforts (FITT?) Increase distances (FITT?) Choose two separate examples of how we could overload this training program Interval training session Frequency – 3 x per week Intensity – 90% max HR Duration – 25 minutes Intervals – Work 30 seconds: Rest 60 seconds Examine the figure below and explain the progress of each of the six subjects in their application of progressive overload. Consider: the appropriateness of the initial training load adjustments made to the training load no change to the training load implications of a training load that is too easy or too hard. In the following training scenarios, suggest ways in which an athlete could introduce overload. An 800-metre elite runner: one set of 6 × 300metre intervals run at 75 per cent MHR with 1minute walk recoveries between efforts A 10 000-metre runner: three sessions per week of 15-kilometre runs around her local suburban streets A pole vaulter: five sessions per week of two sets of 10 × 20-metre track sprints at 98 per cent MHR with 60 seconds of rest recovery between efforts and 10 minutes of walk recovery between sets Variety Training can become boring, and the athlete may drop out of the program if there is insufficient variety. What are some ways we can incorporate variety into our programs. Diminishing Returns As you develop your fitness it becomes harder to see returns from training. At the start you may see quick and big returns but this will decrease the fitter you get. The fitter individuals are, the less likely they are to improve further. Reversal/Detraining Also known as detraining can be described as a loss of fitness when you stop training Loss of fitness happens much faster than gains. The longer the training period the longer it will take to diminish. Aerobic degeneration is much faster (2-4 weeks) then anaerobic degeneration Maintenance Once a required level of fitness has been obtained the level of effort required to maintain that level is not as much as it took to get there. Acquired fitness levels can be maintained by carefully altering the FITT principle Individuality All individual responses to training will be highly varied between different people. Your Turn! For the following training scenario that we examined earlier, suggest ways to adjust the FITT factors to allow this athlete to achieve maintenance. A pole vaulter: five sessions per week of two sets of 10 × 20metre track sprints at 98 per cent MHR with 60 seconds of rest recovery between efforts and 10 minutes of walk recovery between sets.