Aspects of training l 1

© Folens 2009For AQA 3.1.2b Aspects of training

‘How fit are your children? Today's youngsters put to the test as studies reveal children in

the Fifties exercised more!’


Why is this? Discuss?


Recap last lesson: Jobs and their fitness requirements

http://www.youtube.com/watch?v=8DtbPOXFk00


Quick Fire Round

• Name the job • Identify the fitness components required to

do this job well? Why?• Health risk?





MCQ

• How many calories should the average man and woman eat in a day:

A- Men – 5000, Women – 3000B Men 10,000, Women – 15,000C Men 2,500, Women - 2000


Effects of a lack of exercise

http://www.youtube.com/watch?v=Agl6rtFla7Q

Watch the following clip, identify the effects of a lack of exercise and a poor diet on someone physically? Think back to last lesson’s worksheet


New Topic: Title on a clean page:

‘Aspects of training’

Aspects of training 1


Learning objectives

By the end of this presentation you should be able to:

• Understand that there are different principles that lie behind training methods

• Describe the different principles that affect performance

• Explain why individuals have different training needs



What do you think?• Does everyone have the same fitness levels?• Does everyone play the same sport? And have the

same goals?• What could be fitness goal for a premiership football

player?• What could be a fitness goal by a mother who has

just given birth to her baby daughter?• Could you give the same training program to

everyone sports person and type of person?


Client Info-TASK

• If you were a personal trainer, what information would you need to know about your client?

• Make a list in your book…next to at least 4 of your suggestion, can you write WHY you would need to know this information?


How do you know what level of difficulty to make your client’s training program?

What should you do first?

What might happen if youpitched the training program at a much higher level than what the clientcan cope with?


Principles of trainingThere are several principles of training,

Each influencing the training of a performer in a different way.

These principles of training are essential to the planning of a training programme = improve their fitness.



COPY: The main principles of training are:

• Specificity

• Progression

• Overload- FID (Frequency, Intensity, Duration)

• Reversibility

•Tedium



As we go though each principle, jot down it’s description in your own

words and add example

A grade- should be able to define and explain each one using a

sporting example.


SpecificityThe specificity- a training programme must be relevant (specific) to the sport of the performer and their goals.



For example, to meet the specific needs of football, a goalkeeper’s training will include lots of reaction work.



Example: A cyclist and a long-distance runner both need to train to improve muscular endurance in their legs, but the training methods will be different; a cyclist will train on a bike whilst the runner will train by running!



Example: It is important that the training activities are practised at match pace. If you train slowly, you’ll compete slowly!



Pretend the person sitting next to you is an alien…

• How would you explain to them what the word PROGESSION means?

• What is anotherWord for progression?


Progression

Progression involves gradually increasing the stresses put on the body.



What will happen if you only train at the same intensity every session?


Exercising at the same level of difficulty all the time will:

• Only maintain current fitness levels in the short-term

• Have no effect on improvement in the long-term as the training starts to change your body tolerances.



An athlete’s body needs to be gradually put under slightly more pressure= to improve.

After five to six weeks there may be a need to change the training programme.



OverloadOverload occurs when the body is exercised more than normal.

threshold of training = where the pulse rate raises higher than 60 per cent of its maximum.



How do you overload in your training

• The use of FID allows you to overload your body by putting a greater demand on the body.

• - Frequency – number of sessions e.g. up to 3 per week - Intensity – increasing distances run, repetitions or weight- Duration – length of training sessions


Show overload by changing FID in the session below

• Our little alien friend has just done the following exercise:

• Bicep curls:Frequency = 2 x weekIntensity = 8 reps of 5kg (x 2 sets)Duration = 1min recovery between each set


Reversibility

Reversibility = reversing the training effects on your body.

=the body returning to its original state, prior to an exercise training programme.



Example

• If an elite marathon runner stopped training due to injury, the body would revert to the level of fitness they had prior to their training programme.

•


Tedium

• Avoid boredom.

• Vary training, if you always use the same old sessions and exercises = performer suffers from boredom.


Add to your client info list:Top Athletes

Top-class athletes have a final competition in mind.

The training process is planned so that an athlete’s peak performance coincides with their event.



Add to your client info list: Rest and recovery

Rest and recovery time is very important for all athletes.

Overtraining = caused by little rest and recovery from previous training= poorer results of performance= increases the risk of injury and illness and can decrease the desire to exercise.



Reduced powers of strength,

endurance and speed

Loss of acquired skills

Inability to concentrate

Greater recovery time required

Overanxious, depressed and

sensitive

Feelings of insecurity

Fear of competition

Lack of flow and rhythm to movement

Draw spider diagrm: Overtraining complications:



How to avoid Over Training??

Periodization= Planning the training year enables an athlete to reach peak performance. Periodization = reduces the risk of overtraining and involves:• Designated rest times

• Variety of training types

• Different exercises for the same muscles



Exam questions1. Progression is:

A. Matching the exercises to the activity

B. The degeneration of the muscles after exercise has stopped

C. Working the body harder than normal and then increasing the intensity gradually

D. Allowing the body to recover to maintain a high level of performance



2. Specificity is:

A. Allowing the body to recover to maintain a high level of performance

B. Matching the exercises to the activity

C. The degeneration of the muscles after exercise has stopped

D. Working the body harder than normal and then increasing the intensity gradually



ScenarioAfter talking to his teachers, he has also decided that he

will choose ‘exercising safely and effectively to improve

health and well-being, as in Fitness and Health Activities’

as his second assessment area for his practical work. In

order to prepare himself fully for this, John has just joined

his local fitness gym, which shares the school fitness

facilities.


Question

• 19 (c) • Plan and describe an appropriate training

programme for John. Include all the relevant principles of training, except training zones.


Question

• 19 (d) Safety is an important part of a training programme. Describe the safety aspects that John should consider before and during training, and explain why they are important.



What you have learnt about in this topic:

1. Principles of training

2. The training needs of individuals

3. The importance of rest and recovery


Learning objectives

You should now be able to:


•Understand that there are different principles that lie behind training methods

•Describe the different principles that affect performance

•Explain why individuals have different training needs

Documents

Aspects of training l 1