Principles of training
Transcript of Principles of training
![Page 1: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/1.jpg)
Principles of Training
![Page 2: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/2.jpg)
Learning Objectives...
• Define and explain the principles of training.
• Apply the principles of training to examples from a PEP.
![Page 3: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/3.jpg)
Starter...• Complete the match it work sheet for
definitions.
1. Individual Needs2. Specificity3. Progressive Overload4. Rest5. Recovery6. FITT7. Reversibility
![Page 4: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/4.jpg)
Principles of Training
1. Individual Needs
2. Specificity
3. Progressive overload
4. Rest
5. Recovery
6. FITT
7. Reversibility
![Page 5: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/5.jpg)
Individual Needs
• ‘Matching training to the requirements of an individual.’
• 1st time marathon runners Elite
• How would their individual needs in a PEP be different?• Individual needs – fitness levels, sport, SMART goals, methods of
training, facilities.
![Page 6: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/6.jpg)
SPECIFICITY• Matching training to the
requirements of an activity.
• E.g, a shot putter would train differently to a runner.
• There is a need for specific training within a sport too…
• A goal keeper would train differently to an outfield player.
List 3 more examples of specificity.
• A sprinter would train on speed• A long distance runner on CV
![Page 7: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/7.jpg)
PROGRESSIVE OVERLOAD• Increasing the amount
of overload gradually so that fitness gains occur, but without the potential for injury.
• Start gently and build up gradually.
• If you exercise at a constant level, your fitness will stay at that same level.
• Body adjusts to the demands placed upon it.
You won’t be able to lift these weights straight away!!!
PLATEAUING = progress halts – takes time to move on to next level.
![Page 8: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/8.jpg)
Progressive overload and a PEP
• Overload means training harder than you normally do.
• Working at a higher range of intensity.• Training in the TARGET ZONE• E.g. for strength training – lifting a
weight at 60-80% of maximum effort.• CV 60 – 80% Max HR.• Usually apply overload every 2 weeks
![Page 9: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/9.jpg)
OVERLOAD
• Fitness can only be improved by doing more than usual.
• Making the body work harder than normal in order to improve.
• To OVERLOAD you need to apply the FITT principle!
![Page 10: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/10.jpg)
• F = Frequency.How often you need to train to improve.
• I = Intensity.How hard you train.
• T = TimeHow long each training session lasts.
• T = TypeWhat sort of training you do.
![Page 11: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/11.jpg)
REVERSIBILITYIf regular training
stops, any adaption that takes place as a consequence of training will be reversed.
• This is why you need to train 2/3 times a week or the effects of training will be lost.
• Use it or lose it!
![Page 12: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/12.jpg)
Rest and Recovery
• Rest = The time given to recovery.
• Recovery = The time required to repair damage to the body caused by training or competition.
• PEP – someone training 5X a week would probably train on 3 days, take day off to recover and allow adaption to take place. Train for the
next 2 days, rest on the 7th day.
![Page 13: Principles of training](https://reader035.fdocuments.in/reader035/viewer/2022062522/58814d321a28abb0508b5251/html5/thumbnails/13.jpg)
TASK:
• Apply your knowledge and understanding by creating a guide for young athletes to use. (See work sheet).
• Give specific examples of how to apply each of the principles of training in order to improve fitness for a chosen sport.