Transcript GCSE Physical Education Healthy active lifestyles & how

GCSE Physical Education
The Principles of Training
Learning Objectives
By the end of this lesson pupils should:

Understand why there are principles to
training

Explain and define the principles of training

Have an appreciation for how these principles
can benefit an athlete
Task
What does ‘principles of training’ mean?
Does a Personal Exercise Programme (PEP)
need to change depending on:
 Who
is training?
 Why they are training?
 What they are training?
 How they will be training?
What you should know (hopefully)
By now you should be starting to think about
your PEP. There are certain things you should
already know:
What a PAR-Q is and why we use them
 Health-related components of fitness
 Skill-related components of fitness
 How to measure these components of
fitness

The Principles of Training
Specificity
ProgressiveOverload
Recovery (rest)
Reversibility
Individual Needs
Frequency
Intensity
Time
Type
Specificity
Who would use this type of training?
Specificity

Means matching training to the
requirements of the activity

Every sport (and positions) has its
own specialist needs

It is important to be specific when
talking about specificity!
Progressive Overload
This picture shows overload.
What is progressive overload?
Progressive Overload

Overload is working above the level an athlete
normally trains (in their target zone)

Means gradually increasing the amount of
overload so as to gain fitness without risking injury

Often mistaken for training too much or too hard.
This is the only way athletes can improve fitness!

Remember the 60%-80% rule (this is classed as
overload training)
Rest/Recovery
What happens to the muscles being
trained during rest?
Rest/Recovery

Rest is a period of time allocated to
recovery

Recovery is the time required to repair
damage to the body

The human body reacts to hard training
sessions by increasing the ability to cope
with that level of intensity. This is called
adaptation
Reversibility
Reversibility

Losing fitness instead of progressing

Happens when an athlete is ill or injured

Some people keep their fitness levels
longer than others

If you stop training, reversibility also occurs
Individual Needs/Differences
Individual Needs/Differences

When planning a PEP, individual
needs must be taken into account

A person with a very low level of
fitness should not follow another athlete’s
PEP. Why?

Body composition, the sport, the position
and personal aims should be taken into
account
The FITT Principle
The FITT Principle is used to guide you in
planning an exercise programme to get
the most out of it as safely as possible.
The FITT Principle works with the principle
of ‘progressive overload’. How?
Frequency
Intensity
Time
Type
Frequency
How does frequency differ in these 2 photographs?
Frequency

Means how often you train and used
to monitor progressive overload

At least 3 times a week

Overlaps with rest/recovery

For example training every other day
gives the body time to do what?
Intensity
How would an Olympic athlete’s intensity be
different to your PEP?
Intensity

Means how hard an athlete trains and
is used together with progressive
overload

Intensity might vary depending on the
aims and type of training

Planning the intensity of training is
very important. Why?
Time
How can the time spent training be changed?
Time

Means how long each training
session must last in order to be of any
benefit and to achieve improvement

At least 20 minutes per session should be
spent in target zone

Which principles of training does ‘time’
work together with?
Type
What is this type of training trying to improve?
Type

Means the method(s) of training chosen to
achieve an athlete’s particular goals

Overlaps with the principle of specificity

Training chosen according to what needs
to be improved and what the goal is

Many people want to improve their overall
fitness without a particular goal in mind
Learning Objectives (Revisited)
By the end of this lesson pupils should:

Understand why there are principles to
training

Explain and define the principles of training

Have an appreciation for how these principles
can benefit an athlete
Thank you
Any questions, please do not hesitate
to ask