Principles of Training Learning Objectives Be able to

Principles of Training

Learning Objectives Ø Be able to understand concepts of specificity; progression; overtraining; overload and Tedium. Ø Be able to understand the FITT principles

Specificity Ø The effects of training are very specific to the system being used for that training. Ø For example; if you were training to be a swimmer you would not benefit form jogging. Ø To improve sprinting you would need to practise sprinting; long distance running would be of no benefit.

Specificity Ø The training exercise needs to stress the appropriate energy system. Ø The training exercise needs to stress the appropriate muscle fibres. Ø In many games there are both aerobic and anaerobic activities so energy systems will be involved to different extents.

Specificity Ø The mode of exercise used to train should be consistent i. e. runners should run, swimmers should swim etc Ø Specificity is also related to muscle groups; you should train the appropriate muscles that will be used in the sport. **You may be required to provide reasons for using a certain training method- refer to Specificity.

Overload Ø The workload or resistance that the athlete is working against is greater than normal. Ø When an athletes fitness is challenged by a new training load there is a response from the body- Fatigue. Ø When the loading stops -recovery starts. Ø This process takes the athlete to a higher level from where they started.

How to apply Overload Ø 1. 2. 3. Safest way is to alter one of three factors; Load is slowly and gradually changed Increase the duration of training Increase the frequency of training.

F. I. T. T Ø Increasing the frequency, intensity and duration of training is referred to as the F. I. T. T principle.

Frequency Ø Means how often you train. Ø Fine balance between providing enough stress for the body to adapt and allowing enough time for healing and adaptation to occur. Ø Aerobic normally 4 -5 times a week Ø Anaerobic 3 times a week to allow for full recovery

Intensity Ø Amount of effort invested a training programme or session. Ø Hard to measure intensity Ø Usually use opinions – these have to be standard. Ø Borg Scale Ø Use heart rates

Intensity Overload can be adjusted by varying intensity you work at; Ø Load Ø Repetitions Ø Range of movement Ø Duration and effect Ø Sets Ø Recovery Ø Frequency of sessions Ø Speed Ø

Task Ø Work in small groups and using press ups as the exercise; identify how each of the previous parameters may be used to adjust the intensity of press up exercise. Ø Present your ideas to the group

Type Ø Continuous Ø Intermittent Ø Circuit Ø Weights Ø Plyometrics Ø Mobility

Time Ø How long you exercise for; Ø Aerobic- Start 20 -30 minutes build up to 45 -60 minutes Ø Beyond 60 mins- minimal benefits. Ø Injury and overtraining Ø Anaerobic- 45 -60 mins

Progression Ø Gradually increasing the level of workload in training as the body adapts and fitness improves.

Overtraining Ø Training too hard and not allowing yourself sufficient time for the body to adapt to the training loads. Ø Signs include; l l l Irritability and moodiness Altered sleep patterns Loss of appetite Loss of motivation and drive Persistent muscle soreness

Reversibility ‘If you don’t use it you lose it’ When training ceases, the training effect will stop. Fitness gradually reduces at 1/3 of the rate it was gained.

Tedium Ø Training the same way all the time is boring; everyone needs variation in their training.

Exam Questions Ø Explain how you would use the specificity and FITT principles of training when developing a training programme to improve the fitness levels of A level Physical Education Students. (12 marks) Ø What do you understand by the term overload (1 mark) Ø Explain the FITT principle of overload (5 marks)