Year 10 GCSE PE

Year 10 GCSE PEPrinciples of trainingLearning objectives

By the end of this presentation you should be able to:Understand the principles of training

Describe what each principle is

Explain how individual needs affect trainingThe principles of training 32Testing Components of FitnessCooper 12 Minute Run30 Metre SprintSit and Reach TestRuler Drop TestTwo Ball BounceCardiovascular FitnessCoordinationReaction TimeFlexibilitySpeedStep Up TestMuscular EnduranceSergeant Jump TestStanding Stork TestHand Grip TestTesting Components of FitnessBalanceMuscular StrengthPowerIllinois Agility TestAgilityTARGET SETTINGBefore planning a Personal Exercise Programme (PEP) you need to decide what your end goal will be and think about the following:What is the aim of your PEP?If is a programme to improve general fitness levels? Specific components?Is it designed to improve performance in a particular activity?EXAMPLE I want to be fitter or I want to be better at football or I want to complete the London Marathon.SMART goalsSMARTSMART goalsS - SpecificM - MeasurableA AchievableR - RealisticT Time-boundPrinciples of training

There are several principles of training, each influencing the training of a performer in a different way.

Good training takes into consideration all of the principles and their effects on the body.The principles of training 48These principles of training are essential to the planning of a systematic training programme so that an individual can improve their fitness.The principles of training 59The main principles of training are:

Specificity

Progressive overload

Individual differences/needs

Rest and recovery

ReversibilityThe principles of training 610Specificity

The specificity principle requires an understanding of the needs of the game or event you are taking part in.

Training must be geared towards the needs of the specific sporting activity in order to improve fitness of the body parts that the sport uses.The principles of training 711For example, to meet the specific needs of football, a goalkeepers training will include lots of reaction work.The principles of training 8

12A cyclist and a long-distance runner both need to train to improve their muscular endurance in their legs, but the training methods will be different; a cyclist will train on a bike whilst the runner will train by running!The principles of training 913It is important that the training activities are practised at match pace. If you train slowly, youll compete slowly!The principles of training 10

14Progressive overload

The principle of progressive overload involves having the body work at a greater rate than normal and then gradually increasing the stress, as it adapts to these exercise training levels.The principles of training 1115Exercising at the same level of difficulty all the time will:Only maintain current fitness levels in the short-term

Have no effect on improvement in the long-term as the training starts to change your body tolerances.The principles of training 1216An athletes body needs to be gradually put under slightly more pressure, systematically, to continue to improve.The principles of training 13After five to six weeks there may be a need to change the training programme.

17The point where exercise is demanding enough to have an effect on the body is called the threshold of training.

As the intensity of the exercise increases there is a greater demand for more oxygen to produce energy.The principles of training 1418The total amount of oxygen needed so that the body can function, is called the oxygen uptake.

However, there is a limit to the amount of oxygen uptake and this is called the VO2 maximum (or max).The principles of training 1519A simple indicator of when a person reaches the VO2 maximum is that they will be unable to talk toThe principles of training 16another person, as they will have too little breath to do so.

20Individual differences/needs

Everyone has a different fitness level so training plans need to take account of this in order to achieve positive effects.

Setting the demands and intensity of the exercise at the correct level ensures it is safe for the individual performer.The principles of training 1721Top-class athletes have specific competitions in mind. The training process is therefore systematically planned so they reach a peak of performance to coincide with that event.The principles of training 1822Rest and recovery

Rest and recovery time is very important for all athletes.

Overtraining can result in poorer results from performance and training as it increases the risk of injury and illness and can decrease the desire to exercise.The principles of training 1923Reduced powers in strength, endurance and speedLoss of acquired skillsInability to concentrateGreater recovery time requiredOveranxious, depressed and sensitiveFeelings of insecurityFear of competitionLack of flow and rhythm to movementThe principles of training 20Overtraining complications:

24When planning a training programme, and to aid recovery, it is a good idea to think about:Periodization

Designated rest times

Variety of training types

Different exercises for the same musclesThe principles of training 2125Reversibility

Any adaptation that takes place as a consequence of training will be reversed when you stop trainingThe principles of training 2226ReversibilityGradually losing fitness instead of progressing or remaining at the current level.This happens when a person is ill or injured.Some people keep their fitness longer than others; this depends on how long they trained or how serious the illness or injury.Anyone who stops training will lose fitnessTime

Although not specifically a training principle, it is still vitally important to consider time when training in terms ofThe principles of training 2228The frequency of training.

The length of the session.

The time allowed for recovery.

The time given to different training methods.

The time given to prepare for an event.The principles of training 2329Task

Design five questions with answers about principles of training. In pairs, take it in turns to test each others knowledge.

Swap your questions with someone else and ask your partner the new questions.The principles of training 2430Exam questions

1. Progressive overload is:Matching the exercises to the activity

The degeneration of the muscles after exercise has stopped

Working the body harder than normal and then increasing the intensity gradually

Allowing the body to recover to maintain a high level of performanceThe principles of training 25Teachers notesCorrect answer is 1C.The principles of training 262. Specificity is:Allowing the body to recover to maintain a high level of performance

Matching the exercises to the activity

The degeneration of the muscles after exercise has stopped

Working the body harder than normal and then increasing the intensity graduallyTeachers notesCorrect answer is 2B.The principles of training 27What you have learntin this topic:

The principles of training

How individual needs affects training33Exam QsCoordination is:

A How well a task is completedB The ability to use two or more body parts togetherC The ability to change position quickly and with controlD Working together as a teamExam Qs

Exam Qs

HomeworkComplete the TARGET SETTING worksheet.

Hand in next lesson (MONDAY 15th October).

If you are struggling to complete this worksheet please come to see me before this Friday.The principles of training 28Learning objectives

You should now be able to:Understand the principles of training

Describe what each principle is

Explain how the individual affects training38