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BTEC Sport Training for Personal
FitnessP1, M1
P2, M2, D1P3
Think about an elite- level marathon runner and a recreational club runner.
Even though they both run, they will have different training needs.
Why do you think this is??
Scenario.....
Create your definition...Frequency Adaptation Progressive
Overload Variation
Reversibility Heart Rate Intensity Perceived Exertion
Individual Needs
Time Training Thresholds
Specificity
Maximal Exertion
Variation Type Rest and Recovery
Pick three key words that will challenge your personal knowledge..... Attempt to define them!
http://www.youtube.com/watch?v=0Zxz0fZ1Kyc
Principles of Training....
Know all criteria for Learning Aim A (P1, P2, M1, D1, P3)
Review and assess your 2nd week of your training programme identifying strengths and areas of improvement for next week
Learning Intentions
Objectives
By the end of this session students will beable to:
1. List the principles of training.2. Identify FITTA principles within the
overload component of training.3. Be able to apply principles of training in
order to design Personal training plan (PTP).
Data CollectionPersonal
Goals
Lifestyle
Medical History
Physical Activity
Attitude
Motivation
Principles of Training
For any training programme to be effective, the trainer or coach must follow a number of essential principles referred to as SPORT
Sport Principles
Specificity
Progression
Overload
Reversibility
Tedium
Specificity
Training Programmes must be specific to the needs of the sport and performer.
Consider components of fitness.
Service requirements
Task 1 - Worksheet
30 seconds to Identify ‘S’ in the principles of training and provide an example
End
Progression In order to improve and continue to develop,
the training programme must be made progressively harder.
Once the body adapts to stresses and loads placed upon them no further changes will occur.
Progression must be steady yet consistent, overload is an essential element to progression and adaptation.
Task 1 - Worksheet
30 seconds to Identify ‘P’ in the principles of training and provide an example
End
Overload In order for the body to adapt it must work
harder than normal. The body can be overloaded by manipulating
four (five) key factors of training: F I T T A
Frequency – How often?Intensity – How hard we train?Time - Length of time spent on an activityType – Describes the type of activity Adherence – Ensuring the individual sticks to the
programme
Consider ACSM Guidelines.
ACSM Guidelines for Cardiovascular Fitness
Frequency 3-5 times per week
Intensity 55-90% MHR40%/50%-85% VO2max
Time 20-60 minutes
Type Any Activity that is rhythmical and utilises large muscle groups.
Rest Periods An effective training programme includes rest periods. After a period of exercise it is important to give your body time
to recover through rest. While resting, your body has the time required to repair and
heal itself. The rest period allows muscle fibres to repair themselves and becomes stronger improving your strength. Symptoms associated with over training:
Loss of appetite Loss of muscle Lack of sleep Injuries- shin splints Increased risk of illnesses
Task 1 - Worksheet
30 seconds to Identify ‘O’ in the principles of training and provide an example
End
FrequencyTraining Frequency
◦ Training frequency is the number of training sessions conducted per day or per week.
◦ The frequency of training sessions will depend onthe interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season.
Intensity
Training Intensity◦ Adaptations in the body are specific to the
intensity of the training session. ◦ High-intensity aerobic exercise increases cardio-
vascular and respiratory function and allows for improved oxygen delivery to the working muscles.
◦ Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment.
◦ Calculated using Age-predicted maximum heart rate (APMHR)
◦ Borg Scale/ Rate of Perceived Exertion (RPE) ◦ Talk Test
Intensity Target Heart Rate Calculation
◦ Percentage of Maximal Heart Rate Method Age-predicted maximum heart rate (APMHR) = 220
− age Target heart rate (THR) = (APMHR × exercise
intensity) Do this calculation twice to determine the target
heart rate range (THRR). APMHR x 0.55 APMHR x 0.90
Eg. 220 – 20 = 200 200 x 0.55 = 110 200 x 0.90 = 180THRR = 110-180BPM
Table 18.2
Reprinted, by permission, from Borg, 1998. Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998.
Time
Exercise Time /Duration◦ Exercise duration is the length of time of the
training session.◦ The duration of a training session is often
influenced by the exercise intensity: the longer the exercise duration, the lower the exercise intensity.
Type
Exercise Type / Mode◦ Exercise mode is the specific activity performed
by the athlete: cycling, running, swimming, and so on.
◦ Remember that the more specific the trainingmode is to the sport, the greater the improvementin performance.
◦ Consider service requirements
Adherence
Exercise Adherence / Progression - Why Carry on?
◦ Progression and results influence adherence.◦ Progression of an aerobic endurance program involves
increasing the frequency, intensity, and duration.◦ Frequency, intensity, or duration should not increase by
more than 10% each week.◦ When it is not feasible to increase frequency or
duration, progression can occur with intensity manipulation.
◦ Progression of intensity should be monitored to prevent overtraining.
Reversibility Use it or lose it!
It takes much longer to gain fitness than it does to lose it.
If we train our muscles get bigger (hypertrophy), alternatively if we don’t our muscles get smaller (atrophy)
Task 1 - Worksheet
30 seconds to Identify ‘R’ in the principles of training and provide an example
End
Tedium
Training must be varied to ensure the athlete/ performer maintains motivation
If the same activity is performed frequently, training becomes repetitive and boring.
Consider readiness to exercise.
Task 1 - Worksheet
30 seconds to Identify ‘T’ in the principles of training and provide an example
End
Check Learning Activity
In pairs identify the principles of training and organise them into an order of importance to present to the class.
End
Learning Objectives
By the end of this session students will beable to:
1. List the principles of training.2. Identify FITTA principles within the
overload component of training.3. Be able to apply principles of training in
order to design Personal training plan (PTP).