2.3 Principles and Methods of Training Examine the principles and methods of training in relation to a sporting activity

2.3 Principles and 2.3 Principles and Methods of TrainingMethods of Training

Examine the principles and Examine the principles and methods of training in relation methods of training in relation

to a sporting activityto a sporting activity

Components of fitnessComponents of fitness

speedspeed strengthstrength powerpower aerobic enduranceaerobic endurance muscular endurancemuscular endurance agilityagility flexibilityflexibility balancebalance

Components of FitnessComponents of Fitness

SpeedSpeed: the ability to move quickly,: the ability to move quickly,100m100m- doing weights and plyometrics- doing weights and plyometrics

StrengthStrength: the ability of the muscles to : the ability of the muscles to generate force, generate force, -rugby prop, -rugby prop, -lifting weights-lifting weights


PowerPower: the ability of the muscles to : the ability of the muscles to move resistance quickly, sumo, move resistance quickly, sumo, lifting weightslifting weights

Aerobic enduranceAerobic endurance: the ability of the : the ability of the heart and lungs to deliver O2 to the heart and lungs to deliver O2 to the muscles, 10k run,muscles, 10k run,

continuous and interval trainingcontinuous and interval training


Muscular enduranceMuscular endurance: the ability of the : the ability of the muscles to contract without getting muscles to contract without getting tired, tired,

-cycling, continuous training-cycling, continuous training

Agility: Agility: the ability to change direction the ability to change direction quickly and maintain balance, quickly and maintain balance,

-tennis, Plyometrics and cone drills-tennis, Plyometrics and cone drills


Flexibility: Flexibility: the range of motion at a the range of motion at a joint,joint,

-gymnastics, stretching-gymnastics, stretching

Balance: Balance: the ability to keep the body the ability to keep the body equilibrium, gymnastics, equilibrium, gymnastics,

-wobble boards and balance beam-wobble boards and balance beam

Principles of TrainingPrinciples of Training

S pecificS pecificP rogressive P rogressive O verloadO verloadR estR estT ypeT ypeF requencyF requencyI ntensityI ntensityT imeT ime


Specific: Specific:

training needs to match the activity by training needs to match the activity by matching the fitness components, matching the fitness components, movement patterns, speed of movement, movement patterns, speed of movement, duration and the environmentduration and the environment

e.g e.g gymnastics needs agility/flexibility, gymnastics needs agility/flexibility, fast/agile movement, short duration, fast/agile movement, short duration, inside on a sprung floorinside on a sprung floor


Progressive:Progressive:

Training needs to build up slowly to Training needs to build up slowly to allow the body to adapt to trainingallow the body to adapt to training

e.g e.g pre season training for sports pre season training for sports starts easy and gets progressively starts easy and gets progressively harder up until the season startsharder up until the season starts


OverloadOverload: to stress the body : to stress the body sufficiently in order for it to adapt to sufficiently in order for it to adapt to the training to become fitterthe training to become fitter

e.g trying to lift heavier and heavier weights e.g trying to lift heavier and heavier weights each time you traineach time you train

OverloadOverload

How can we increase the overloadHow can we increase the overload??

**Frequency – train more oftenFrequency – train more often

*Intensity- train with a higher heart rate*Intensity- train with a higher heart rate

*Duration- train for longer*Duration- train for longer

*Type- make the exercises more challenging*Type- make the exercises more challenging

Principles of trainingPrinciples of training

RESTREST

Allowing the body sufficient recovery from a Allowing the body sufficient recovery from a training sessiontraining session

You can continuous train everyday by You can continuous train everyday by alternating hard with light daysalternating hard with light days

You should only weight train a muscle group You should only weight train a muscle group every second dayevery second day


TYPE: what sort of training you doTYPE: what sort of training you do

ContinuousContinuous- for more than 20mins- for more than 20mins

IntervalInterval- high intensity with short rests- high intensity with short rests

FartlekFartlek- continuous where you change - continuous where you change the speed of the effortthe speed of the effort

CircuitCircuit- a variety of exercises - a variety of exercises continuouslycontinuously

Principles of trainingPrinciples of training

WeightWeight-lifting weights to improve strength -lifting weights to improve strength and powerand power

PlyometricsPlyometrics- fast, explosive movements to - fast, explosive movements to improve speed/powerimprove speed/power

StretchingStretching- daily to improve flexibility- daily to improve flexibility

AgilityAgility-intervals by changing direction -intervals by changing direction around conesaround cones

Methods of TrainingMethods of Training

Strength is important in most physical Strength is important in most physical activities. It..activities. It..

• Can allow a person to cope with daily Can allow a person to cope with daily activities easier – better quality of activities easier – better quality of lifelife

• Should be tested in the way it is used Should be tested in the way it is used in your sporting activityin your sporting activity

• Can be improved by lifting weights 3-Can be improved by lifting weights 3-4x week4x week

StrengthStrength

AdvantagesAdvantages

- can reduce chance of injury- can reduce chance of injury- can improve strength for sportcan improve strength for sport- Can improve muscular functionCan improve muscular function

DisadvantagesDisadvantages- Not always specific to sport movementNot always specific to sport movement- Expensive equipmentExpensive equipment- Needs to be done correctly, advice givenNeeds to be done correctly, advice given

PlyometricsPlyometrics

Fast, explosive movement done to Fast, explosive movement done to improve speed and powerimprove speed and power

e.g.e.g.

Squat jump, ladders, mini hurdles, Squat jump, ladders, mini hurdles, medicine ball passes, boundsmedicine ball passes, bounds

Speed trainingSpeed training

Speed assistedSpeed assisted::

Downhill sprints and bungy cordsDownhill sprints and bungy cords

Speed resistedSpeed resisted::

Uphill sprints, bungy work, sleds,Uphill sprints, bungy work, sleds,

Sand runningSand running

Energy systemsEnergy systems AerobicAerobic (with O2) (with O2)- long duration (more than 2 mins)long duration (more than 2 mins)- low intensity (50-70%)low intensity (50-70%)- e.g 3km rune.g 3km run

AnaerobicAnaerobic (without O2) (without O2)- ATP-CP and lactic acid systems- ATP-CP and lactic acid systems- Short duration (up to 2 mins)Short duration (up to 2 mins)- high intensity (80-100%)high intensity (80-100%)- E.g 400m sprintE.g 400m sprint

StretchingStretching

Static: stationary stretching of muscleStatic: stationary stretching of muscle

e.g calf stretch or hamstring stretche.g calf stretch or hamstring stretch


Dynamic: stretching while movingDynamic: stretching while moving

e.g lunges or leg swingse.g lunges or leg swings


PNF: proprioceptive neuromuscular PNF: proprioceptive neuromuscular facilitationfacilitation

- contracting the muscle and then contracting the muscle and then pushing against a resistancepushing against a resistance

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2.3 Principles and Methods of Training Examine the principles and methods of training in relation to a sporting activity