Learning objectives By the end of this presentation you should
be able to: Understand the principles of training Describe what
each principle is Explain how individual needs affect training The
principles of training 3
Slide 3
Testing Components of Fitness Cooper 12 Minute Run 30 Metre
SprintSit and Reach Test Ruler Drop TestTwo Ball Bounce
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Step Up TestSergeant Jump Test Standing Stork Test Hand Grip
Test Testing Components of Fitness Illinois Agility Test
Slide 5
TARGET SETTING Before planning a Personal Exercise Programme
(PEP) you need to decide what your end goal will be and think about
the following: What is the aim of your PEP? If is a programme to
improve general fitness levels? Specific components? Is it designed
to improve performance in a particular activity? EXAMPLE I want to
be fitter or I want to be better at football or I want to complete
the London Marathon.
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SMART goals S M A R T
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SMART goals S - Specific M - Measurable A Achievable R -
Realistic T Time-bound
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Principles of training There are several principles of
training, each influencing the training of a performer in a
different way. Good training takes into consideration all of the
principles and their effects on the body. The principles of
training 4
Slide 9
These principles of training are essential to the planning of a
systematic training programme so that an individual can improve
their fitness. The principles of training 5
Slide 10
The main principles of training are: Specificity Progressive
overload Individual differences/needs Rest and recovery
Reversibility The principles of training 6
Slide 11
Specificity The specificity principle requires an understanding
of the needs of the game or event you are taking part in. Training
must be geared towards the needs of the specific sporting activity
in order to improve fitness of the body parts that the sport uses.
The principles of training 7
Slide 12
For example, to meet the specific needs of football, a
goalkeepers training will include lots of reaction work. The
principles of training 8
Slide 13
A cyclist and a long-distance runner both need to train to
improve their 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! The principles of training 9
Slide 14
It is important that the training activities are practised at
match pace. If you train slowly, youll compete slowly! The
principles of training 10
Slide 15
Progressive overload The principle of progressive overload
involves having the body work at a greater rate than normal and
then gradually increasing the stress, as it adapts to these
exercise training levels. The principles of training 11
Slide 16
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. The principles of training 12
Slide 17
An athletes body needs to be gradually put under slightly more
pressure, systematically, to continue to improve. The principles of
training 13 After five to six weeks there may be a need to change
the training programme.
Slide 18
The point where exercise is demanding enough to have an effect
on the body is called the threshold of training. As the intensity
of the exercise increases there is a greater demand for more oxygen
to produce energy. The principles of training 14
Slide 19
The total amount of oxygen needed so that the body can
function, is called the oxygen uptake. However, there is a limit to
the amount of oxygen uptake and this is called the VO 2 maximum (or
max). The principles of training 15
Slide 20
A simple indicator of when a person reaches the VO 2 maximum is
that they will be unable to talk to The principles of training 16
another person, as they will have too little breath to do so.
Slide 21
Individual differences/needs Everyone has a different fitness
level so training plans need to take account of this in order to
achieve positive effects. Setting the demands and intensity of the
exercise at the correct level ensures it is safe for the individual
performer. The principles of training 17
Slide 22
Top-class athletes have specific competitions in mind. The
training process is therefore systematically planned so they reach
a peak of performance to coincide with that event. The principles
of training 18
Slide 23
Rest and recovery Rest and recovery time is very important for
all athletes. Overtraining can result in poorer results from
performance and training as it increases the risk of injury and
illness and can decrease the desire to exercise. The principles of
training 19
Slide 24
Reduced powers in 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
The principles of training 20 Overtraining complications:
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When planning a training programme, and to aid recovery, it is
a good idea to think about: Periodization Designated rest times
Variety of training types Different exercises for the same muscles
The principles of training 21
Slide 26
Reversibility Any adaptation that takes place as a consequence
of training will be reversed when you stop training The principles
of training 22
Slide 27
Reversibility Gradually losing fitness instead of progressing
or remaining at the current level. This happens when a person is
ill or injured. Some people keep their fitness longer than others;
this depends on how long they trained or how serious the illness or
injury. Anyone who stops training will lose fitness
Slide 28
Time Although not specifically a training principle, it is
still vitally important to consider time when training in terms of
The principles of training 22
Slide 29
1.The frequency of training. 2.The length of the session. 3.The
time allowed for recovery. 4.The time given to different training
methods. 5.The time given to prepare for an event. The principles
of training 23
Slide 30
Task 1.Design five questions with answers about principles of
training. In pairs, take it in turns to test each others knowledge.
2.Swap your questions with someone else and ask your partner the
new questions. The principles of training 24
Slide 31
Exam questions 1. Progressive overload 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 The principles of training
25
Slide 32
The principles of training 26 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
Slide 33
The principles of training 27 What you have learnt in this
topic: 1.The principles of training 2.How individual needs affects
training
Slide 34
Exam Qs Coordination is: A How well a task is completed B The
ability to use two or more body parts together C The ability to
change position quickly and with control D Working together as a
team
Slide 35
Exam Qs
Slide 36
Slide 37
Homework Complete the TARGET SETTING worksheet. Hand in next
lesson ( MONDAY 15 th October). If you are struggling to complete
this worksheet please come to see me before this Friday.
Slide 38
The principles of training 28 Learning objectives You should
now be able to: Understand the principles of training Describe what
each principle is Explain how the individual affects training