Transcript Document

The principles of training 1
The principles of training
The principles of training 4
Principles of training
For my Personal Exercise Program
(PEP) I need to consider all of the
principles of training and their
effects on the body.
The principles of training 6
The main principles of training are:
•Specificity
•Progressive overload (F.I.T.T)
•Individual differences/needs
•Rest and recovery
•Reversibility
The principles of training 19
Rest and recovery
Rest and recovery time is very
important for all athletes.
You need to include rest days in you
training programme so that you do
not Over train
Overtaining increases the risk of
injury and illness and can decrease
how well you perform.
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Reversibility
Reversibility is the result of
stopping or not training frequently.
This could be through injury or lack
of motivation. This will lead to a loss
of fitness and skill levels
The FITT principle 17
The body needs to be stressed in
order to maintain and increase
strength.
After an injury or illness, an athlete
may have lost their strength and
skill.
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Remember,
if you don’t use it,
you lose it!
The principles of training 17
Individual differences/needs
When planning a training
programme you need to consider
the performers individual needs
Age, weight, height, gender,
level of fitness
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Progressive overload
The principle of progressive
overload involves the body working
harder than normal.
This will lead to the body gaining
positive changes in strength, size,
shape etc.
The principles of training 12
Under Progressive overload I need
to know the F.I.T.T Principle

Frequency is the number of times
exercise is undertaken in a week.
Exercising between three and five
times a week is the recommended
amount to reach the minimum level
of fitness.
Intensity is the level of difficulty of
the exercise.
Increasing the weight lifted in a weigh
training programme, this will add to
the intensity.


Time refers to how long an exercise
sessions lasts
To improve fitness you must increase
the amount of time you spend on an
exercise


Type refers to the variety of training
a performer undertakes.
To make improvements you must
use different training methods
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Specificity
Training must be aimed at
developing your specific sport in
order to improve fitness of the body
parts that the sport uses.
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For example, to meet the specific
needs of football, a goalkeeper’s
training will include lots of reaction
work.
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Task
1. Design five questions with
answers about principles of
training. In pairs, take it in turns
to test each other’s knowledge.
2. Swap your questions with
someone else and ask your
partner the new questions.
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Exam questions
1. Progressive overload is:
A. Matching the exercises to the activity
B. The degeneration of the muscles after
exercise has stopped
C. Working the body harder than normal and
then increasing the intensity gradually
D. Allowing the body to recover to maintain a
high level of performance
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2. Specificity is:
A. Allowing the body to recover to
maintain a high level of performance
B. Matching the exercises to the activity
C. The degeneration of the muscles after
exercise has stopped
D. Working the body harder than normal
and then increasing the intensity
gradually
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Exam questions
1. What is reversibility? Give an
example of how this can affect a
sportsperson.