ks4 physical education - | st christopher's ce high school. principles of training.pdf · 2 of...

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Principles of Training


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KS4 Physical

Education


Learning objectives

What we will learn in this presentation:

Le

arn

ing

ob

jecti

ves


That training should be carefully planned and

tailored to the individual

The principles of training (S.P.O.R.T)

How overload is achieved through the F.I.T.T

principle

Using training zones to improve different

energy systems

The importance of moderation and rest.


Principles of training

Improving performance is not just about training more –

competitors need to follow a carefully planned training

programme.

There are a number of principles that performers and

coaches must follow if they are to fulfil their potential.

This programme must

be systematic and take

into account the

demands of the activity

and the needs,

preferences and abilities

of the performer.


Individual needs

All training programmes must consider the

individual needs of the performer.

What is their initial level of fitness?

How old are they?

Are they male or female?

Why do they want to train?

What is their aim or motivation?

Before designing a training programme, you need to

ask the following questions about the individual:

The answers will help you to tailor the training programme

to the individual needs and abilities of the performer.



When planning any training, you have to apply the

principles of training. The principles can be easily

memorized using the mnemonic, SPORT.

Specificity

Progression

Overload

Reversibility

Tedium

S

P

O

R

T


You need to concentrate on strength training

for your arms and legs.

Specificity

You must do specific types of activity to improve specific

parts of the body in specific ways.

Different events can require very different forms of training.

For example, if you’re

training for a

weightlifting competition,

it’s no use going

swimming every day.

Specificity


Specificity

You need to train specifically to develop the right…

muscles – if your sport requires a lot of

running, work mainly on your legs.

type of fitness – do you need strength,

speed, stamina or a combination?

skills – you need to practice any relevant

skills like kicking, serving and passing.

Remember that:

specific individuals respond differently to the same

exercise. Training may need to be adapted to suit the

needs of different participants.


Progression

Progression means gradually increasing the amount of

exercise you do.

When a performer first starts exercising, their levels of

fitness may be poor.

If a coach increases the training too quickly, the body

will not have time to adapt and this may result in injury.

Slow and steady progress is the best way forward.

For example, if you were training for

a 10 km run, you might start by going

for two 30 minute runs a week.

You could then increase the time

you run for by 3 minutes each week.


Progression

Gradually increasing the frequency, intensity and

duration of fitness sessions is an important factor in

developing an effective training programme.

In terms of type of training, progression should be

based on the principle of moving from easy activities to

difficult ones.

For example, if you were

creating a training

programme for a novice

skier, you would not start

them off on a really steep,

difficult run.


Moderation

Moderation means

achieving a balance

between not training enough

and overtraining.

Achieving the right balance

is very important.

Without proper rest and recovery time, performers can

become too tired to train effectively and become stressed

and irritable.

Even worse, overtraining can lead to injury. This can

occur through overstressing joints and tissues, or

through poor technique resulting from exhaustion.


The principles of training


Overload

Fitness can only be improved by training

more than you normally do.

Overload

Unless the body is subjected to

increased demands, improvements in

physical fitness will not be made.

If a physical fitness programme is to be

effective, it must place increased and

specific demands on the body. If training

levels remain the same, then the

programme will only be maintaining the

participants level of fitness, not improving it.

Remember though – you can train too much!


Overload: the FITT principle

There are four ways to achieve overload in an

exercise programme. They can easily be remembered

using the mnemonic, FITT.

Frequency – how often you train.

Intensity – how hard you train.

Time (or duration) – how long you

train for.

Type – the kind of training you do.


FITT: frequency

How often you should train depends on what you wish

to achieve.

The National Institute for Health and Clinical Excellence

suggests that to maintain health, you should do 30

minutes of moderate exercise 5 times a week.

However, if you wish to become an intermediate or

elite competitor in any sport, you will need to train

much more frequently.

Elite rowers often

train twice a day!

Training is best done

regularly, rather than

at random intervals.


FITT: intensity – energy systems

Aerobic respiration – means respiration

‘with oxygen’. When exercise is not too

fast and at a constant, steady rate, the

heart can keep the muscles fully supplied

with oxygen.

Anaerobic respiration – means

respiration ‘without oxygen’. If the exercise

is fast or intense and done in short bursts,

the heart cannot supply oxygen to the

muscles as fast as the cells are using it.


FITT: intensity

Intensity refers to how hard you work during your training

sessions.

A good way to measure intensity is to monitor a performer’s

heart rate. The harder you work, the faster your heart beats.

Heart rate can indicate which energy system is being used.


FITT: intensity – maximum heart rate (MHR)

In order to train the correct energy system, you need to

calculate your maximum heart rate (MHR).

Your maximum heart rate is the fastest that your heart can

beat. It depends on your age and can be estimated using

the following formula:

maximum heart rate = 220 – age

Use this formula to calculate the maximum heart rate of:

a) a 16 year old

b) a 24 year old

c) a 53 year old

d) a 67 year old

204

196

167

153

Heart rate is measured in beats per minute.


FITT: intensity – maximum heart rate (MHR)

Maximum heart rates can be shown on a graph.


FITT: intensity – training zones

If a performer wishes to train their aerobic system, they

should train at between 60% and 80% of their maximum.

If a performer wishes to train their anaerobic system, they

should train at between 80% and 90% of their maximum.

The precise percentage level you train at will be based

upon your current level of fitness.

An unfit performer looking to improve

their aerobic fitness would train at

60% of their maximum heart rate.

A fit performer looking to improve their

aerobic fitness would train at more like

80% of their maximum heart rate.



80% to 90% of MHR – Training in the anaerobic zone

increases strength and power.

As you approach 90% of the performer’s maximum heart

rate, training time will have to get shorter and it will take

more time for the performer to recover.

This is because anaerobic exercise produces lactic acid,

which builds up in the muscles. When there is too much

lactic acid, the performer must stop.

60% to 80% of MHR – Training between these levels will

improve a performer’s stamina (or aerobic fitness) levels.

Lactic acid is not produced during aerobic exercise.

Performers can train aerobically for much longer periods.


FITT: time

Intensity will affect the time (or duration) of each training

session. The length of session required to achieve

improvements depends on how hard a performer is training.

To achieve improvements in aerobic fitness, you should aim

to spend at least 20 minutes per session in the target zone.

However, time will vary greatly depending on the activity the

performer is training for.

If they are training for a marathon, they may need to spend

several hours at a time in the aerobic zone.

A sprinter, on the other hand, will need to spend relatively little

time actually exercising – their sessions are likely to consist of

many short, high intensity bursts with lengthy rests in-between.


FITT: type

If your aim is simple health related fitness, then the type of

exercise you do does not matter very much – it just needs to

raises your pulse into the aerobic zone for about 20 minutes.

You could even include activities like gardening, walking the

dog or just dancing round your kitchen!

However, if you are training for a specific

event or competition, then the type of

exercise you do is very important.

Overload can be achieved by changing

the type of exercise – for example, you

could lift the same weight but in a

different way and using different muscles.


FITT


Reversibility

Fitness will be lost if the

training load is reduced

(meaning overload is not achieved)

or if a performer stops training, for example, if they are injured.

Coaches need to ensure that long periods of inactivity are

avoided when possible.

Unfortunately, most of the adaptations which result from

training are reversible.

This simply means that unless

you keep training, any fitness

gains will be lost.

Endurance can be lost in a third of the time it took to

achieve! Strength declines more slowly, but lack of

exercise will still cause muscles to wither (atrophy).


Tedium

When planning a training

programme, it is important

to vary the training a bit to

prevent performers

becoming bored.

If every training session is

the same, a performer can

lose enthusiasm and

motivation for training.

You should include a variety

of different training methods

or vary the type of activity.

Training for endurance

events can be particularly

boring. Tedium is less of a

problem in team sports.

Why can it sometimes be difficult to avoid tedium

while obeying the first principle – specificity?


• As a 100 metre sprinter, they would use

interval training as part of his training

programme.

• Describe what is meant by ‘interval training’.

Using your knowledge of training zones and

the principles of training, explain how interval

training can be used to improve performance

in a 100 metre race.


• interval training is periods of work and periods of rest, with variations of the two.

• For 100m it should be short interval training with short periods of work up to approx 15 seconds at maximum levels with realistic recovery time possibly up to 2 minutes

• training needs to be above the anaerobic training threshold or in the anaerobic training zone, which is 80-90% of maximum heart rate to improve performance. Details of actual heart rate levels may be calculated

• principle of specificity can be applied by making the work specific to the activity so it should be carried out on the track using muscle groups used in the action possibly also including practice dipping at the finish or coming out of the blocks


• principle of progression can be applied by gradually building up the workload and allowing the body to adapt at each small step

• principle of overload is applied by ensuring the body is challenged to work harder than it usually is. This can be done by manipulating the frequency by increasing the number of interval sessions in the week. The intensity of the interval session can be increased by increasing the number of sets or increasing the number of repetitions in each set. The time can be manipulated to the rest time between intervals

• tedium considered in relation to motivation.


Exam-style questions

1. Explain what is meant by the term reversibility in

relation to weight training?

2. A rower is planning a training programme to

prepare for a 2000 m race. Explain how the

following principles might affect their programme:

a) specificity

b) progression



3. John has decided to take his cycling more seriously and

is planning a training programme to improve his

performance. As part of his training he goes to the gym.

a) Which of the following cardiovascular machines

would be most appropriate for him to use?

Rowing machine Treadmill Exercise bike

b) Which principle of training does this relate to?



4. Katie is 16, and plays hockey to a good standard. Read

the following extract in which she describes her training.

At present, I am training three times a week, every

week, but at first I only went once a week. I use a

couple of different methods of training, but I make

sure that I focus on tasks appropriate for my

activity. At the end of each session, I plan the next

one, gradually increasing the amount of work that

I do when I think it’s becoming too easy.

a) State four principles of training she applies.

b) For each of the principles you have identified, give

an example from the extract to support your answer.


• To achieve improvements in aerobic fitness,

you should aim to spend at least 20 minutes

per session in the training zone.

• For example, if you’re training for a

weightlifting competition, it’s no use going

swimming every day.


• individuals respond differently to the same

exercise. Training may need to be adapted to

suit the needs of different participants.

• What exercise/activity you are doing.

• it is important to vary the training a bit to

prevent performers becoming bored.


• Fitness can only be improved by training

more than you normally do.

• Fitness will be lost if the

training load is reduced


• Unless the body is subjected to

increased demands, improvements in

physical fitness will not be made.

• How often you should train depends on what

you wish to achieve.


• refers to how hard you work during your

training sessions.

• This simply means that unless

you keep training, any fitness

gains will be lost.


• gradually increasing the amount of exercise

you do.

• Where progress seems to holt during a training

programme, and it takes some time to move

onto the next level.

ks4 physical education - | st christopher's ce high school. principles of training.pdf · 2 of...

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