Standard Grade Physical Standard Grade Physical EducationEducation

Principles of TrainingPrinciples of Training

Learning IntentionsLearning Intentions

1.1. We will know the difference We will know the difference between Aerobic and Anaerobic between Aerobic and Anaerobic ExerciseExercise

2.2. We will know the names of the 4 We will know the names of the 4 different Principles of Trainingdifferent Principles of Training

3.3. We will be able to describe the 4 We will be able to describe the 4 different Principles of Training.different Principles of Training.

Learning Intention 1: QuizLearning Intention 1: QuizQ1: Which organ is responsible for the delivery of blood to muscle groups during exercise?

Q2: Which element does blood contain that is vital for muscles to function?

Q3: And which organ is responsible for the intake of this element?

Q4: Which ‘L’ is a waste product, built up in the muscles during exercise?

Q5: When is Mr Petrie’s Birthday?

L.I. 1: Aerobic FitnessL.I. 1: Aerobic Fitness

Is attainable through low intensity Is attainable through low intensity training (65-85% of MHR) and is training (65-85% of MHR) and is needed for endurance and ‘recovery’ needed for endurance and ‘recovery’ for the removal of lactic acid.for the removal of lactic acid.

Marathon, 1500m, Football, Marathon, 1500m, Football, Basketball, Rowing.Basketball, Rowing.

L.I. 1: Anaerobic FitnessL.I. 1: Anaerobic Fitness

Involves higher intensity training (85-Involves higher intensity training (85-95% of MHR) and is needed for short 95% of MHR) and is needed for short explosive bursts of activity.explosive bursts of activity.

Sprinting, Throwing and Jumping Sprinting, Throwing and Jumping events, Weight lifting.events, Weight lifting.

L.I. 1: Aerobic or Anaerobic?L.I. 1: Aerobic or Anaerobic?

Decide if these activities are Aerobic or Decide if these activities are Aerobic or Anaerobic….Anaerobic….

L.I.1: Aerobic and Anaerobic L.I.1: Aerobic and Anaerobic Training.Training.

Aerobic training should: Aerobic training should:

Be strenuous and prolongedBe strenuous and prolonged

Be Between 60% and 85% of Max Be Between 60% and 85% of Max Heart rateHeart rate

Use Large Muscle GroupsUse Large Muscle Groups

L.I.1: Aerobic and Anaerobic L.I.1: Aerobic and Anaerobic Training.Training.

Anaerobic Training should:Anaerobic Training should:

Be very strenuous in short burstsBe very strenuous in short bursts

Be close to 85% of Max Heart RateBe close to 85% of Max Heart Rate

Include Rest and Recovery periodsInclude Rest and Recovery periods

L.I. 2/3: Principles of TrainingL.I. 2/3: Principles of TrainingPrinciple 1:Principle 1:

S _ _ _ _ _ _ _ _ _ _S _ _ _ _ _ _ _ _ _ _S PS PS P ES P ES P E CS P E CS P E C IS P E C IS P E C I FS P E C I FS P E C I F IS P E C I F IS P E C I F I CS P E C I F I CS P E C I F I C IS P E C I F I C IS P E C I F I C I TS P E C I F I C I TS P E C I F I C I T YS P E C I F I C I T Y

L.I 2/3 : Principles of TrainingL.I 2/3 : Principles of Training

Specificity:Specificity:

Training must be specific to:Training must be specific to:

1.1. The sport or activityThe sport or activity

2.2. The type of fitness requiredThe type of fitness required

3.3. The particular muscle groups The particular muscle groups

L.I. 2/3: Principles of TrainingL.I. 2/3: Principles of TrainingPrinciple 2:Principle 2:

O _ _ _ _ _ _ _ O _ _ _ _ _ _ _ O VO VO V EO V EO V E RO V E RO V E R LO V E R LO V E R L OO V E R L OO V E R L O AO V E R L O AO V E R L O A DO V E R L O A D

L.I 2/3: Principles of TrainingL.I 2/3: Principles of Training

Training must be raised to a higher Training must be raised to a higher level than normal to create the extra level than normal to create the extra demands to which the body will demands to which the body will adapt.adapt.

FFrequencyrequency IIntensityntensity TTimeime

L.I. 2/3: Principles of TrainingL.I. 2/3: Principles of TrainingPrinciple 3:Principle 3:

P _ _ _ _ _ _ _ _ _P _ _ _ _ _ _ _ _ _P RP RP R OP R OP R O GP R O GP R O G EP R O G EP R O G E SP R O G E SP R O G E S SP R O G E S SP R O G E S S I P R O G E S S I P R O G E S S I VP R O G E S S I VP R O G E S S I V EP R O G E S S I V E

L.I 2/3 Principles of TrainingL.I 2/3 Principles of Training

Progression:Progression:

As the body adapts to training it As the body adapts to training it progressesprogresses

Progress to next level is achieved by Progress to next level is achieved by gradual increase in intensity to gradual increase in intensity to create and overload create and overload

(Progressive Overload)(Progressive Overload)

L.I. 2/3: Principles of TrainingL.I. 2/3: Principles of TrainingPrinciple 4:Principle 4:

R _ _ _ _ _ _ _ _ _ _ _ _R _ _ _ _ _ _ _ _ _ _ _ _R ER ER E VR E VR E V ER E V ER E V E RR E V E RR E V E R SR E V E R SR E V E R S IR E V E R S IR E V E R S I BR E V E R S I BR E V E R S I B IR E V E R S I B IR E V E R S I B I LR E V E R S I B I LR E V E R S I B I L IR E V E R S I B I L IR E V E R S I B I L I TR E V E R S I B I L I TR E V E R S I B I L I T YR E V E R S I B I L I T Y

L.I. 2/3 Principles of TrainingL.I. 2/3 Principles of Training

ReversibilityReversibility

Training effects are reversible. If Training effects are reversible. If exercise is reduced or stopped, the exercise is reduced or stopped, the benefit can be quickly lost. benefit can be quickly lost.

Reversibility may occur due to injury, Reversibility may occur due to injury, holidays etc.holidays etc.

L.I. RecapL.I. Recap

1.1. Differences between Aerobic Differences between Aerobic exercise and Anaerobic exerciseexercise and Anaerobic exercise

2.2. Name 4 Principles of TrainingName 4 Principles of Training

3.3. Describe the 4 Principles of TrainingDescribe the 4 Principles of Training