Transcript Principles of Training

GCSE PHYSICAL
EDUCATION
A4: The Principles
of Training
Objectives
By the end of this module you should be able to
1) Define and explain the following terms:
-Overload
-Progression
-Specificity
2) Describe what is meant:
-by meeting individual needs
-thresholds of training
3) Explain the F.I.T.T. principle (frequency,
intensity, time and type;) moderation and reversibility.
Objectives
4) Understand and explain how the use of these
principles and show how they may be applied in
planning a Personal Exercise Programme to improve
cardiovascular fitness, muscular strength, muscular
endurance and flexibility.
Principles of Training Introduction
Why Train?
Training is working the body with the aim of improving its
efficiency, performance, skill, ability or physical fitness. Unlike
machines the body does not wear out with use, in fact it adapts
to be able to cope with more work. Correct practice is however
essential if specific aims are to be met. Quality training is
effective and beneficial.
The principles of training can be applied to training programmes
to ensure training is effective and beneficial. They can easily be
remembered using the simple acronym:
S.P.O.R.T
Principles of Training Introduction
S
P
O
R
T
S = Specificity
P = Progression
O = Overload
R = Reversibility
T = Tedium
Specificity
Training must be specific to:
- the sport or activity
- the type of fitness required
- the particular muscle groups
For example:
-
marathon runners do mostly endurance training
swimmers train ‘swim specific’ muscles
tennis players train tennis skills not badminton skills
sprinters do mostly speed training
weight lifters do mostly strength and power training
Progression
As the body adapts to training it progresses to a new
level of fitness. Progress to the next level is achieved
by gradual increase in intensity to create an overload.
You must be careful to build up exercise level
gradually, to avoid injury. If you exercise at a steady
level your fitness will remain at that level. Improving
fitness can be thought of as climbing a staircase. You
must climb one step at a time.
For example training for a marathon must progress
from 1mile at start of training to 26miles at the end
of training.
Overload
Training must be raised to a higher level than is normal
to create the extra demands to which the body will
adapt. Doing this will make the body work harder than
usual.
This can be done in 4 ways according to the F.I.T.T.
principle:
Increase the FREQUENCY
Increase the INTENSITY
Increase the TYPE
Increase the TIME
The F.I.T.T. Principle
Increase the
FREQUENCY
We should train 3 times E.G. training 5 times a
a week, to improve
week instead of 3 in
increase this number.
pre – season.
Increase the
INTENSITY
We will not improve our
fitness unless we work
hard enough to make
our bodies adapt.
E.G. training with
heavier weights to
improve strength.
Increase the TYPE
We must include the
type of training which
develops the fitness
and skills we need.
E.G. using continuous
and fartlek training to
improve cardiovascular
endurance.
Increase the TIME
We must make our
training last longer to
improve our fitness
E.G. training for 2hrs
rather than 1hr in the
pool pre competitive
season.
Using The F.I.T.T. Principle In
Training
Sarah’s training programme consists of her going for a run
around her small village where she lives two times a week. She
always runs the same course and completes it in about the same
time.
Sarah finds her programme very easy and is worried that she is
not progressing. Do you think she is progressing. Give full
reasons why or why not?
- No because she is not overloading her training
- frequency of training is the same
- intensity of training is the same
- type of training is the same
- time of training is the same
You Are The Personal Trainer
Use your knowledge of the
F.I.T.T. principle to advise
Sarah how she can use each
strand of the principle to
ensure she progresses to a
new level.
You Are The Personal Trainer
Complete the following:
Sarah could use the principle of FREQUENCY to overload and
progress to a new level of fitness by going for a run 3-4 times a
week.
Sarah could use the principle of INTENSITY to overload and
progress to a new level of fitness by completing the same run in
a quicker time.
Sarah could use the principle of TYPE to overload and progress
to a new level of fitness by changing the course she runs or the
way she runs it.
Sarah could use the principle of TIME to overload and progress
to a new level of fitness by increasing the length of time she
goes running for.
Reversibility
Training effects are reversible. If exercise is
reduced in intensity or stopped then the benefit can
be quickly lost. Deterioration sets in after about one
week. Muscles that are not used waste away or
atrophy.
This means you must keep to the training programme,
if you really want to get fitter. If you take a break
because of illness or holiday, start again at a lower
level.
Tedium
Tedium (or boredom) should be avoided in all
programmes. By using a variety (or variance)
in training methods we will keep our
enthusiasm and not become demotivated or
stale.
For example football training should include
passing, shooting, tackling, dribbling, marking
etc and not just a game.
Moderation
Moderation is ensuring that training is
not overdone. Overloading too quickly
can lead to injury, particularly if
insufficient recovery time or inadequate
warm up and cool down are not given.
For example overuse injury’s are
becoming more common in young
performers.
Individual Needs
Compare the following two
athletes who both go to the
same school
Since the 2 are both gymnasts
then it makes sense for them to
follow the same training
programme. They could train
together comment?
-different skill levels
-different interests and aims
-different experience
-Glenn may progress & overload
-Paul may reverse & tedium
Paul is a
gymnast who
specialises in
the vaults. Last
year he
represented
England on 2
occasions and
still takes his
gymnastics
very seriously.
Glenn is also a
gymnast who
goes to his
local club a
couple of times
a week. He has
won some
medals in local
competitions
and enjoys his
gymnastics
very much.
Planning A Personal Programme
Have an ideas shower with a friend and draw a mind map of the
things you may need to know before you start to plan an
exercise programme for someone.
Initial tests
Objectives
Sport / Activity
Medical History
Principles of Training
Reasons for participation
Individual training sessions, weekly training sessions, monthly training
sessions
Fitness components
Types of training
Dietary requirements