Physical Education Quiz How many health related components

Physical Education

Quiz • How many health related components of fitness are there? • How many skill related components of fitness are there? • What are the 3 somatotypes? • Explain energy system interplay? • How do the respiratory, circulatory and energy systems work together when performing exercise?

Aim • Identify and describe the key principles of training (FIDOSAR).

Principles of training • The principles of training are the corner stones to all world class training programmes. • All coaches use them, how good the coach is depends how well they are used. • Correctly used, they can improve you immensely.

Principles of training Cont… • All of the methods of training are built around the principles. • Each method adapts each principle to ensure that the greatest gains are made.

Training • Why do we train? • Why is it important to understand what we do in each training session? • If we don’t understand what will that mean for us as coaches and athletes?

Principles of training • F – Frequency • I – Intensity • D – Duration • O – Overload • S – Specificity • A – Adaptations • R – Reversibility

Frequency • This is how often you exercise. • Frequency will dictate the improvements that you make over time, the less frequent the smaller the results will be. • You need to provide the enough stimulation for your body to improve. • 3 -4 is generally good for health, elite athletes is generally 4 -6

Intensity • Asks the question, how hard should I be training. • Different methods require you to work at different intensities. • What do you think the reason for this is?

Duration • The time in which you train at your chosen intensity. • Example, 10 min warm up, 30 mins at intensity desired, 10 min cool down. • This links in perfectly to massed and distributed practice theories.

Overload • A progressive programme means that as a person’s level of fitness improves, training gets harder to keep challenging their body to promote adaptations. • This is where we put added pressure on our body. • The overload principle governs all fitness and skill training. If we want to improve, we must continue to challenged ourselves • Weight Training. • By training in overload, an athletes body is constantly challenged to cope with the increasing demands of training. • How can we overload a pressup?

Specificity • Train for what you play. • Train the muscles, energy systems and skills that are specific to the sport you are training. • Shot putter vs Marathon runner • What exercises would be specific to someone competing in the aquathon?

Adaptation • As a result of applying the principles of training, the body will change! • Adaptations tend to occur very early in training. As time progresses, the gains made tend to be smaller. This is called the law of diminishing returns. • Without the constant tweaking of frequency, intensity, duration and overload, your body will not be stimulated to ensure you improve.

Reversibility • USE IT OR LOSE IT!!!! • If you train then stop, you lose all of the gains that you have made, this generally takes 2 weeks to take effect.

Variety • This is has been overlooked by the book, however, it is extremely important. • Variety is the spice of life. • Mix your training up, otherwise you will become extremely bored.

Recap • What are the 7 principles of training? • How can we measure intensity when performing an exercise? • Why is it important to take into account these principles when creating a training session or programme?