Download - Principles of training and training zones
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Principles of Training
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For this course you need to recognise 6 Principles of Training
MODERATION OVERLOADPROGRESSIONSPECIFICITYREVERSIBILITYVARIANCE Can you make up an
acronym to be able to remember the 6 principles of training?
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OVERLOADBasically this means working harder than you would normally doeg. For Jim Royle to overload – he would need to do some
exercise!For Jessica Ennis to overload – she would have to train longer
each day for 6 days / week (may be everyday – issue – moderation?)
You can overload by one or all of the following factors: FREQUENCY – how often INTENSITY – how hard you work TIME – how long you train for
Remember F I T
If you go to the gym twice a week – how could you apply the principle of overload?
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Consider a simple exercise like a press up
How could you apply the principle of OVERLOAD?
A sit up?
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PROGRESSIONStart easily and gradually build up your fitness by
overloading in order to improveEven the best school standard athlete will remain at a
constant level of fitness unless they train progressively harder as their body adapts
The quicker you gain fitness – the quicker you will lose it!
Progression is linked to the principle of overload and “progressive overload” is often used as a term in a fitness programme
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SPECIFICITYSpecific training brings about specific results
eg. In order to improve running………..you need to runIn order to improve swimming………….you need to swimIn order to improve leg strength…………you need
to___________ ?In order to improve flexibility……………………you need
to_____________ ?In order to improve speed over 5k………………..you need
to____________ ? What are the demands of your chosen activity?Does it require strength in certain areas? Does it require aerobic fitness? (Which energy system?Does it require anaerobic fitness? (Which energy system?(Which parts of the body need to be trained? (Does a tennis player need strength in their non racket
arm?)
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REVERSIBILITYAs already mentioned – fitness levels will be lost more
quickly if it has been gained quickly
Illness or injury could cause periods of inactivity where fitness levels will be lost
Ideally – even during off-season breaks, light exercise should be done to MAINTAIN levels of fitness
An alternative exercise could be done to maintain fitness in case of injury. eg. Swimming
CROSS TRAINING – is an activity that is different, but might still bring fitness benefits. Eg Blackburn Rovers players might play badminton or basketball during a training session
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MODERATION & VARIANCE
Too much overload can cause overuse injuries, particularly if the same type of exercise is done all the time (consider someone training for a marathon)
Therefore moderation & variety are important
Common overuse injuries are; shin splints, tennis elbow (tendonitis)
Too much of the same activity causes boredom and performers are likely to drop out
Cross training can be used here too
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General nowSpecific next lesson
Application of the principles of training:
How could you apply……. ………….the principle of variance to continuous
training (Cardiovascular / aerobic training)? …………. The principle of overload to a weight
training programme? …………. The principle of progression to a
beginner starting a gym membership? …………. The principle of specificity to a
swimmer who wanted to train in the gym?
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Table
Health programme v sport specific
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Task:
Write 2 paragraphs:– Explain how a non-active individual
looking to increase their general health & fitness could apply the principles of training
– Explain how a footballer / netballer / cricketer (use your sport) could apply the principles of training
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Training Zones
CV training Zones– Basic Zone calculation– Karvonen Principle– Borg Scale
Weight Training Zones
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Basic calculation
Maximum Heart Rate = 220 – AGE = XXXLower limit of aerobic training
effectiveness = 60% Max HR= 60 x Max HR ÷ 100 = XXX
Upper limit of aerobic training effect = 80%= 80 x Max HR ÷ 100 = XXXWork out your training Zone – plot on
graph
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Karnoven
This takes in to account your fitness level via use of your resting heart rate.
What is your resting heart rate?What is your maximum heart rate?Lower limit (60%) = RHR + 0.6(MHR – RHR)Upper limit (75%) = RHR +0.8(MHR – RHR)Calculate – plot a graph
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How can we determine we are working in our training zone?
OR…………..
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BORG
Perception of exertion Strong correlation
between heart rate and rate of perceived exertion
Aiming for Moderate intensity – 12-14 on scale
6 No exertion at all 7
Extremely light (7.5)8
9 Very light 10 11 Light 12 13 Somewhat hard 14 15 Hard (heavy) 16 17 Very hard 18 19 Extremely hard 20 Maximal exertion
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WEIGHT TRAINING INTENSITIES
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To train for muscular strength – you would use weight of approx 80% of 1RM and perform 8 repetitions(1x8) – (1 set of 8 reps)
To train for muscular endurance – you would use weight of approx 50% of 1RM and perform 15 repetitions(1x15) – (1 set of 15 reps)
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Weight Training
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Strength or Endurance?
Can you remember the definition for muscular strength?
The maximum amount of force that can be produced by a single contraction
Can you remember how to test for it?
……… the definition for muscular endurance? The ability to sustain contractions over a
period of time ……….how to test for it?
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To train for muscular strength – you would use weight of approx 80% of 1RM and perform 8 repetitions(1x8) – (1 set of 8 reps)
To train for muscular endurance – you would use weight of approx 50% of 1RM and perform 15 repetitions(1x15) – (1 set of 15 reps)
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Ways of training with weights:
SIMPLE SETS: performing 1 set of each exercise (whether for strength or endurance)
You can apply overload here by increasing the number of sets during your training programme. If you are training for strength, you need to allow 1-3 min rest in between each set. If you are training for endurance, leave as little rest as possible between sets.
How else could you apply overload?
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SUPER SETS: work on a pair of antagonistic muscles.
Definition of antagonistic muscles: the action of one muscle counteracts the action of the other – they are opposites. Eg biceps and triceps
Super sets are done without rest – the antagonist muscle is resting whilst the agonist works
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SUPER SETS – can also be:
A series of similar exercises done in quick succession, usually with free weights / dumb bells
Eg:
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PYRAMID TRAINING: (a way of playing about with weights &
reps) Perform 10Reps Increase the weight & do 8 reps Increase the weight & do 6 reps Increase the weight & do 4 reps Increase the weight & do 2 reps
Try it the opposite way around too
For endurance try 25-20-15-10-5
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Train with a partner to make it more interesting / challenging
Decide before the training session what you are going to do & stick to it
Make each session different to stop you getting bored
Apply the “PRINCIPLES OF TRAINING”
O P S R M V!
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HOMEWORKLabel the muscles on the sheet
For 5 of the muscles you have identified, suggest an exercise that will strengthen this muscle