Transcript Exercise and Training

Exercise and Training
A4: Principles of Training
A5: Methods of Training
By Ryan Hallahan and Tom Wilson
Principles of Training
• Overload- enough intensity to improve
your performance.
• Specificity- you must do specific kinds of
activity or exercise to build or improve
specific body parts or skills
FITT
• F- Frequency (minimum of 3 training
sessions a week)
• I- Intensity (how hard you train- target
range)
• T- Time (how long each session lasts- at
least 20 minutes in target zone)
• T- Type (what sort of training you doaerobic or anaerobic etc.)
Reversibility
• Training hard and progressively will
gradually improve fitness over time.
• However, the opposite also applies.
• If training is stopped, due to lack of
motivation or injury, the training principle of
reversibility is applied.
• This means that any changes that take
place as a consequence of training will be
reversed when you stop training.
Progression
• Starting slowly and gradually increasing the
amount of exercise that you do over time.
• Allows improvement over time.
• Achieved by adapting training programme every
week to accommodate any improvements made
over the week.
• As fitness levels increase, you increase intensity
and amount of exercise carried out every week.
Moderation
• Training in a level that does not exceed
your specific target zone.
• Can be achieved by not pushing yourself
too hard and setting realistic targets.
• Is essential in the prevention of injury.
Individual Needs
• It is important for a person to fit their training
programmes to their own individual needs.
• If a programme is not designed to fit individual
needs, then sport will become too difficult, or a
person will experience tedium.
• It is also essential to vary a training programme
to avoid tedium.
• For example, an athlete including swimming or
cycling in their programme, not just running.
Aerobic and Anaerobic Activity
• Aerobic Fitness is essentially fitness with
air. It is the ability to exercise or compete
for a long time at a level that allows the
respiratory system to cope physiologically.
• eg. marathon
• Anaerobic Fitness is basically fitness
without air. It is the ability to work at a high
intensity for a short period of time.
• eg. sprinting
Methods of Training
• Interval Training- Training using periods of work,
followed by rest intervals.
• Continuous Training- aerobic training using
exercise sessions with no rest intervals.
• Fartlek Training- literally means “speed play”
training using different intensities over different
terrains.
• Circuit training- a number of exercises set out so
that you avoid exercising the same muscle
group consecutively.
Thresholds of Training
• The threshold of training is where you are
starting to approach you target zone of
60% to 80% of your maximal heart rate.
• People train in their threshold to maximise
progression and to avoid injury.
• If you work below your threshold, then
fitness is not maximised and if you work
above your threshold, you risk injury.
Methods of Training applied to a
PEP
• The objective of a PEP is to improve your
fitness and strengths in a particular area of
a sport.
• To do this, you must include all the
principles of training into your programme.
• For example, the FITT principle should be
the basis of your programme; make sure
that you include all aspects in order to see
an improvement.
Methods of Training applied to a
PEP
• overload is needed to increase your
fitness/strengths, and so is progression.
• For example, in football training, you can
use sprinting exercises in order to improve
speed.
• Moderation should also be taken into
account, as a PEP should never be overly
strenuous.
Methods of Training applied to a
PEP
• Individual Needs and Specificity are
also key in planning your programme.
• If you do not specify what type of training
you are going to do, then you will end up
wasting time and not progressing in the
areas needed in you sport.
• For example, heavy upper body resistance
training would be useless for a cyclist.
Muscle Contractions
• Muscles can contract in many ways. For
GCSE, only isotonic and isometric
contractions are needed.
• Isotonic contractions are over a range of
movement. E.g. kicking a football
• Isometric contractions are where a muscle
contracts, but stays in a fixed position. E.g
rugby scrum.
Exercise Session – Warm Up
• There should be 3 different sections in a
training session, these are:
• Warm up- prevents injury, improve
performance, prepares physically for the
event. There are 3 sections within a warm
up; cardiovascular warm up (pulse raiser),
stretching (static, ballistic, PNF), and
‘finishing the warm up’ (pep talk, or skill
related exercises)
Exercise Session - Main Activity
• The main activity can come in many
different forms, for example, continuous or
resistance training.
• The main activity will include specificity
and will have meet a person’s individual
needs as much as possible.
• It will include both skill and fitness
sessions, working within the threshold of
training.
Exercise Session – Cool Down
• The cool down is an often overlooked
section of the exercise session.
• It gradually returns the body to its normal
temperature and resting pulse rate.
• It also helps to prevent stiffness and a
build up of lactic acid.
• In a cool down activity, static stretches
should be used to ease soreness.
Effects of Exercise and Training
• Training and exercise can have both positive and
negative effects on the body, most notably injury, and
improved fitness.
• Immediate effects - cardiovascular fitness will increase,
meaning that stamina and strength will improve,
hopefully meaning that performance in your sport shall
improve as well. You could also experience stiffness
after working hard as a result of lactic acid build-up.
• Long term effects - being healthier will reduce the risk of
coronary heart disease, and also improve muscle girth
and fitness. If you had received an injury whilst playing a
sport, then as well as it being a short term effect, if it is a
serious injury it could have long term, if not permanent
effects of health and fitness.