Training programsTraining programs

Design your own for you and your Design your own for you and your personal goals!personal goals!

What do you want to achieve this What do you want to achieve this term???term???

Why have a training Why have a training program?program?

Something to stick to/keeps you focusedSomething to stick to/keeps you focused Know if you’re improvingKnow if you’re improving Plan training time in your busy schedulePlan training time in your busy schedule To get better! To get better!

Benefits of sport and exerciseBenefits of sport and exercise

Regular exercise improves health and fitness. Regular exercise improves health and fitness. HealthHealth is defined as a state of complete mental, physical and social well-being is defined as a state of complete mental, physical and social well-being FitnessFitness is the ability to meet the demands of the environment. is the ability to meet the demands of the environment.

Mental benefitsMental benefits include: include: improved confidence improved confidence relief of stress/tensionrelief of stress/tension

Physical benefitsPhysical benefits include: include: losing weight losing weight improved posture improved posture improved body shapeimproved body shape

Social benefitsSocial benefits include: include: meeting people meeting people making friendsmaking friends

Spiritual benefits? Spiritual benefits?

Health related fitness factorsHealth related fitness factorsEveryone needs to have a level of fitness for everyday activities. Everyone needs to have a level of fitness for everyday activities.

Exercise improves the Exercise improves the health related fitness factorshealth related fitness factors which are also which are also useful to sportspeople. These are:useful to sportspeople. These are:

Cardiovascular fitnessCardiovascular fitness is the ability to exercise the whole is the ability to exercise the whole body for long periods of time and is sometimes called body for long periods of time and is sometimes called stamina. Test: stamina. Test:

Muscular strengthMuscular strength is the amount of force a muscle can exert is the amount of force a muscle can exert against a resistance. It helps sportspeople to hit, tackle and against a resistance. It helps sportspeople to hit, tackle and throw. Test: throw. Test:

Muscular enduranceMuscular endurance is the ability to use voluntary muscles is the ability to use voluntary muscles many times without becoming tired. It helps sportspeople to many times without becoming tired. It helps sportspeople to sprint or repeat quick actions for longer. Test: sprint or repeat quick actions for longer. Test:

FlexibilityFlexibility is the range of movement possible at a joint. It is the range of movement possible at a joint. It helps performers to stretch and reach further. Test: helps performers to stretch and reach further. Test:

Body compositionBody composition is the percentage of body weight which is is the percentage of body weight which is fat, muscle or bone. It helps sportspeople depending on the fat, muscle or bone. It helps sportspeople depending on the type of sport they play, eg heavy rugby players are more type of sport they play, eg heavy rugby players are more effective in the scrum than lightweight players, but light long effective in the scrum than lightweight players, but light long distance runners will always beat heavyweights. Test:distance runners will always beat heavyweights. Test:

Skill related fitness factorsSkill related fitness factorsSkill related fitness factors are essential for success in sport. These are:Skill related fitness factors are essential for success in sport. These are:

AgilityAgility - the ability to change the position of the body quickly and - the ability to change the position of the body quickly and with control. This helps team players dodge their opponents. Test: with control. This helps team players dodge their opponents. Test:

BalanceBalance - the ability to retain the centre of mass above the base of - the ability to retain the centre of mass above the base of support when stationary (static balance) or moving (dynamic support when stationary (static balance) or moving (dynamic balance). This helps gymnasts maintain their position and prevents balance). This helps gymnasts maintain their position and prevents games players from falling over at speed. Test:games players from falling over at speed. Test:

Co-ordinationCo-ordination - the ability to use two or more body parts together. - the ability to use two or more body parts together. This helps all athletes to move smoothly and quickly especially This helps all athletes to move smoothly and quickly especially when also having to control a ball. Test:when also having to control a ball. Test:

PowerPower - the ability to use strength at speed. This helps athletes to - the ability to use strength at speed. This helps athletes to jump high, throw far or sprint quickly. Power = Strength x Speed. jump high, throw far or sprint quickly. Power = Strength x Speed. Test:Test:

Reaction timeReaction time - the time between the presentation of a stimulus and - the time between the presentation of a stimulus and the onset of a movement. This helps swimmers to make a fast start. the onset of a movement. This helps swimmers to make a fast start. Test:Test:

SpeedSpeed is how quickly an individual can move. This helps all games is how quickly an individual can move. This helps all games players to move into position or get away from opponents quickly. players to move into position or get away from opponents quickly. Test: Test:

IMPORTANT:IMPORTANT:An ideal training programme will be An ideal training programme will be designed based on the designed based on the individualsindividuals personal personal goalsgoalsA successful training programme will meet A successful training programme will meet individual needsindividual needs based on age, gender, based on age, gender, fitness level and the sport for which we are fitness level and the sport for which we are training. training. A successful training programme will also A successful training programme will also include exercise in the correct include exercise in the correct heart-rateheart-rate target zone. target zone.

P.O.T.s – Principles of P.O.T.s – Principles of TrainingTraining

Specificity – training must be matched to the needs of Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body the sporting activity to improve fitness in the body parts the sport uses. parts the sport uses.

Overload - fitness can only be improved by training Overload - fitness can only be improved by training more than you normally do. You must work hard. more than you normally do. You must work hard.

Progression – start slowly and gradually increase the Progression – start slowly and gradually increase the amount of exercise and keep overloading. amount of exercise and keep overloading.

Reversibility – any adaptation that takes place as a Reversibility – any adaptation that takes place as a result of training will be reversed when you stop result of training will be reversed when you stop training. If you take a break or don’t train often enough training. If you take a break or don’t train often enough you will lose fitness.you will lose fitness.

Recovery – it’s essential to recover from a exercise Recovery – it’s essential to recover from a exercise session as this is when the gains are made. session as this is when the gains are made.

Use the Use the FITTFITT principles to principles to add the detailadd the detail

FFrequency - decide how often to train. requency - decide how often to train.

IIntensity - choose how hard to train. ntensity - choose how hard to train.

TTime - decide how long to train for. ime - decide how long to train for.

TType - decide which methods of ype - decide which methods of training to use.training to use.

M.O.T.s - Methods of trainingM.O.T.s - Methods of training

Broadly, training can be aerobic or anaerobic:Broadly, training can be aerobic or anaerobic:

AerobicAerobic training improves cardiovascular training improves cardiovascular fitness.fitness. In aerobic exercise, which is steady and In aerobic exercise, which is steady and not too fast, the heart is able to supply enough not too fast, the heart is able to supply enough oxygen to the muscles. oxygen to the muscles.

AnaerobicAnaerobic exercise is performed in short, exercise is performed in short, fast bursts where the heart cannot supply enough fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without improves the ability of the muscles to work without enough oxygen when lactic acid is produced.enough oxygen when lactic acid is produced.

Specific training methods Specific training methods Circuit trainingCircuit training involves performing a series of exercises in a involves performing a series of exercises in a

special order called a circuit. Each activity takes place at a 'station'. It can be special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular designed to improve speed, agility, coordination, balance and muscular endurance. Example:endurance. Example:

Interval training Interval training involves alternating between periods of hard involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance. Example:exercise and rest. It improves speed and muscular endurance. Example:

Continuous trainingContinuous training involves working for a sustained period of involves working for a sustained period of time without rest. It improves cardio-vascular fitness. Example:time without rest. It improves cardio-vascular fitness. Example:

Cross trainingCross training involves using another sport or activity to improve involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with example a volleyball player uses the power training for that sport to help with fitness for long jump. Example:fitness for long jump. Example:

FartlekFartlek or 'speed play' training involves varying your speed and the type or 'speed play' training involves varying your speed and the type of terrain over which you move. It improves aerobic and anaerobic fitness. of terrain over which you move. It improves aerobic and anaerobic fitness. Example:Example:

Resistance trainingResistance training uses weights or your own body weight to uses weights or your own body weight to provide resistance to the muscles. It improves muscular strength (high provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps) and power weight, low reps), muscular endurance (low weight, high reps) and power (medium weight and reps performed quickly).(medium weight and reps performed quickly). Example: Example:

Stages of a typical Stages of a typical training sessiontraining session

1. Warm-up1. Warm-up Whole body exercise to raise heart rate and body temperature. Whole body exercise to raise heart rate and body temperature. Stretching to prepare muscles, ligaments and joints. Stretching to prepare muscles, ligaments and joints. Practising skills and techniques to be used in the session.Practising skills and techniques to be used in the session.

2. Main activity2. Main activity - this could be: - this could be: Fitness training - which may be linked to repeated technique Fitness training - which may be linked to repeated technique

work. work. Skill development - drills or team practices. Skill development - drills or team practices. Modified or Conditioned Games.Modified or Conditioned Games.

3. Warm down (sometimes called cool down)3. Warm down (sometimes called cool down) Light exercise to help remove carbon-dioxide, lactic acid and Light exercise to help remove carbon-dioxide, lactic acid and

other waste products produced by intense exercise. other waste products produced by intense exercise. Gentle stretching to prevent muscle soreness and stiffness later.Gentle stretching to prevent muscle soreness and stiffness later.