Principles of Training Yr 12 Phys Ed Studies Unit 2A / 2B

Principles of TrainingPrinciples of Training

Yr 12 Phys Ed StudiesYr 12 Phys Ed Studies

Unit 2A / 2BUnit 2A / 2B


Fitness is transitory – it increases with activity andFitness is transitory – it increases with activity and

decreases with inactivity.decreases with inactivity.

All training has some common features:All training has some common features:

- It produces constant physical changesIt produces constant physical changes- It takes time for these changes to occur, so It takes time for these changes to occur, so

training must take place over a period of timetraining must take place over a period of time- The training response is directly related to the The training response is directly related to the

types of training usedtypes of training used


Training programs should be developed to meet theTraining programs should be developed to meet the

needs of the individual. However, the basicneeds of the individual. However, the basic

principles and guidelines for achieving a desired principles and guidelines for achieving a desired

level of fitness are the same for everyone.level of fitness are the same for everyone.

1.1. SPECIFICITYSPECIFICITY- ““What you train for is what you get” ie different What you train for is what you get” ie different

forms of exercise produce different effects.forms of exercise produce different effects.- The outcomes of training don’t automaticallyThe outcomes of training don’t automatically

translate from one activity to anothertranslate from one activity to another


** ** Peripheral training effectsPeripheral training effects – those occuring at the – those occuring at the muscle levelmuscle level

** ** Central training effectsCentral training effects – those occuring in the – those occuring in the

cardiorespiratory system, may transfer more cardiorespiratory system, may transfer more quickly.quickly.

Training MUST include the physiological capacities Training MUST include the physiological capacities

that need maintenance or improvement.that need maintenance or improvement.

Principles of TrainingPrinciples of Training2. PROGRESSIVE OVERLOAD2. PROGRESSIVE OVERLOAD- The body systems must be continually loaded with The body systems must be continually loaded with

progressively higher levels of workprogressively higher levels of work- The body adapts physiologically when training load The body adapts physiologically when training load

is > it’s used tois > it’s used to

- Overloading can be achieved by varying 3 factorsOverloading can be achieved by varying 3 factorsin training:in training:

-- increasing INTENSITY of exerciseincreasing INTENSITY of exerciseincreasing FREQUENCY of activity- increasing FREQUENCY of activity- increasing DURATION of exercise or number- increasing DURATION of exercise or number of REPETITIONSof REPETITIONS


- The method used to achieve overload is The method used to achieve overload is dependent on the specific fitness desired and thedependent on the specific fitness desired and the

aim of the training program.aim of the training program.

Principles of TrainingPrinciples of Training3. TRAINING THRESHOLDS3. TRAINING THRESHOLDSA minimum intensity and duration of stress must beA minimum intensity and duration of stress must beexceeded before adaptations in physiological exceeded before adaptations in physiological capacities are triggered.capacities are triggered.

Aerobic ThresholdAerobic Threshold- The level of intensity that allows you to exerciseThe level of intensity that allows you to exercise

using the aerobic energy systemusing the aerobic energy system- Improvements can be achieved by training at 60 Improvements can be achieved by training at 60

–85% max HR for at least 30 minutes.–85% max HR for at least 30 minutes.- Can be increased by training at higher end of Can be increased by training at higher end of

training zonetraining zone


Anaerobic ThresholdAnaerobic Threshold- Working above aerobic threshold you will feel out Working above aerobic threshold you will feel out

of breath, possibly nausea and cramping. At thisof breath, possibly nausea and cramping. At this

point you have reached point you have reached anaerobic threshold.anaerobic threshold.- Can be increased by using short bursts of high Can be increased by using short bursts of high

intensity activity, interspersed with aerobic intensity activity, interspersed with aerobic workoutworkout

* If you are able to have a conversation during your * If you are able to have a conversation during your workout you are working in the aerobic zoneworkout you are working in the aerobic zone

Principles of TrainingPrinciples of Training4. INDIVIDUAL DIFFERENCES4. INDIVIDUAL DIFFERENCES- Individuals will respond to the same training in Individuals will respond to the same training in

different waysdifferent ways

Factors affecting physiological responses to Factors affecting physiological responses to training:training:

- genetics- genetics - fitness levels- fitness levels- heart size- heart size - muscle mass- muscle mass- fibre type - fibre type - fat distribution- fat distribution- joint flexibility- joint flexibility

Optimal benefits result from programs geared toOptimal benefits result from programs geared tothe individual needs & capabilities of the athletethe individual needs & capabilities of the athlete


5. REVERSIBILITY5. REVERSIBILITY

- Training effects are reversibleTraining effects are reversible- If training stops, is done irregularly or with notIf training stops, is done irregularly or with not

enough intensity then adaptations will be enough intensity then adaptations will be reversed.reversed.

- This process is also referred to as - This process is also referred to as detrainingdetraining

Principles of TrainingPrinciples of TrainingTYPES OF TRAININGTYPES OF TRAINING

1. ANAEROBIC TRAINING1. ANAEROBIC TRAINING

To improve anaerobic capacity we need to overloadTo improve anaerobic capacity we need to overload

The ATP-CP & Lactic Acid energy systemsThe ATP-CP & Lactic Acid energy systems

ATP-CP SystemATP-CP System- Engage specific muscles in repeated 5-10 Engage specific muscles in repeated 5-10

second bursts of activitysecond bursts of activity- The activity must use the specific muscles The activity must use the specific muscles

required for the particular sportrequired for the particular sport


Lactic Acid SystemLactic Acid System- Improving the capacity requires repeated bouts of Improving the capacity requires repeated bouts of

up to 1 minute max effort, stop 30 seconds prior up to 1 minute max effort, stop 30 seconds prior to exhaustion. Repeat after 3-5 minutes recovery.to exhaustion. Repeat after 3-5 minutes recovery.

- This causes lactic acid build-up which overloads This causes lactic acid build-up which overloads the muscles and increases lactic acid tolerance.the muscles and increases lactic acid tolerance.

- Activities chosen must engage the specific Activities chosen must engage the specific muscle groups.muscle groups.

Principles of TrainingPrinciples of Training2. AEROBIC TRAINING2. AEROBIC TRAININGThe aerobic energy system provides energy for The aerobic energy system provides energy for prolonged activities by producing ATP from prolonged activities by producing ATP from Glycogen, with oxygenGlycogen, with oxygen

2 main goals of aerobic training are:2 main goals of aerobic training are:- Increase capacity of cardiorespiratory system Increase capacity of cardiorespiratory system

(cardiac output/ stroke volume) & efficiency of (cardiac output/ stroke volume) & efficiency of respiratory systemrespiratory system

- Enhance capacity of specific muscles to process Enhance capacity of specific muscles to process oxygenoxygen

*brief bouts of repeated exercise & long-duration *brief bouts of repeated exercise & long-duration efforts develop aerobic capacity.efforts develop aerobic capacity.

Principles of TrainingPrinciples of Training3. STRENGTH TRAINING3. STRENGTH TRAINING

Three types of muscular action:Three types of muscular action:- Concentric action – Concentric action – muscle shortens, joint move’tmuscle shortens, joint move’t

occurs as tension develops eg raising dumbelloccurs as tension develops eg raising dumbell

- Eccentric action – Eccentric action – external resistance > muscle external resistance > muscle force & muscle lengthens while developing force & muscle lengthens while developing tension eg lowering dumbell (bicep lengthens)tension eg lowering dumbell (bicep lengthens)

- - Isometric action – Isometric action – when muscle generates force & when muscle generates force & attempts to contract but can’t overcome external attempts to contract but can’t overcome external force eg pressing against a wallforce eg pressing against a wall


Basic principles of strength training:Basic principles of strength training:

- overload- overload

- progressive resistance (reps or weights)- progressive resistance (reps or weights)

- specificityspecificity

- largest muscle groups first- largest muscle groups first

- warm-up- warm-up

- breathe when lifting- breathe when lifting

- technique- technique

Principles of TrainingPrinciples of Training4. SPEED TRAINING4. SPEED TRAINING- Training methods best suited to improving speed Training methods best suited to improving speed

are circuit and interval trainingare circuit and interval training- Progressive overload achieved by decreasing the Progressive overload achieved by decreasing the

duration but increasing the repsduration but increasing the reps

5. POWER TRAINING5. POWER TRAINING- Power is combo of speed and strengthPower is combo of speed and strength- Training methods best suited to improving it are Training methods best suited to improving it are

resistance training, interval & circuit training & resistance training, interval & circuit training & plyometricsplyometrics


FLEXIBILITY TRAININGFLEXIBILITY TRAININGThere are 2 types of flexibility – static & dynamic.There are 2 types of flexibility – static & dynamic.

Training should be specific:Training should be specific:- static exercises eg hold quad stretch for 20secs- static exercises eg hold quad stretch for 20secs- dynamic exercises that involve movement - dynamic exercises that involve movement during the stretch eg side bendsduring the stretch eg side bends

Best training methods to improve flexibility are:Best training methods to improve flexibility are: - static & dynamic stretching, slow active - static & dynamic stretching, slow active

stretching (SAS) & Proprioreceptive stretching (SAS) & Proprioreceptive neuromuscular facilitation (PNF)neuromuscular facilitation (PNF)


METHODS OF TRAININGMETHODS OF TRAINING

Continuous TrainingContinuous Training Fartlek TrainingFartlek Training Interval TrainingInterval Training Circuit TrainingCircuit Training Resistance Strength TrainingResistance Strength Training Isometric Strength TrainingIsometric Strength Training Flexibility TrainingFlexibility Training PlyometricsPlyometrics


1. CONTINUOUS TRAINING1. CONTINUOUS TRAINING Involves sustained activity for between 20 – 60 Involves sustained activity for between 20 – 60

minutesminutes Improves cardio-respiratory endurance and Improves cardio-respiratory endurance and

muscular endurancemuscular endurance

In order to develop aerobic capacity throughIn order to develop aerobic capacity through

continuous training the following variables must becontinuous training the following variables must be

considered:considered:

Principles of TrainingPrinciples of TrainingIntensity:Intensity: - How strenuous the exercise must beHow strenuous the exercise must be- Between 70-85% of maximum heart rateBetween 70-85% of maximum heart rate

Duration:Duration:- Length of the training session (at least 20 mins)Length of the training session (at least 20 mins)

Frequency:Frequency:- Number of training sessions per weekNumber of training sessions per week

Type of Activity:Type of Activity:- Depends on individual interests and objectives of Depends on individual interests and objectives of

training programtraining program


2. FARTLEK TRAINING2. FARTLEK TRAINING

- Modified form of continuous training involving Modified form of continuous training involving

regular changes of paceregular changes of pace- The changes of pace increase the involvement of The changes of pace increase the involvement of

the anaerobic energy systems while primarily the anaerobic energy systems while primarily using the aerobic systemusing the aerobic system

Principles of TrainingPrinciples of Training3. INTERVAL TRAINING3. INTERVAL TRAINING- Comprises a series of repeated short bouts of Comprises a series of repeated short bouts of

exercise interrupted by periods of relief (rest or exercise interrupted by periods of relief (rest or light exercise)light exercise)

- Designed to improve speed, power, agility and Designed to improve speed, power, agility and anaerobic capacityanaerobic capacity

Key Variables in Interval TrainingKey Variables in Interval Training

Work Interval:Work Interval:

Refers to the exercise phase at a prescribed Refers to the exercise phase at a prescribed

intensityintensity

Principles of TrainingPrinciples of TrainingRecovery Interval:Recovery Interval:

-- Refers to the time between work bouts, and theRefers to the time between work bouts, and the

type of activity during the recoverytype of activity during the recovery- Heart rate should drop to 120 beats per minuteHeart rate should drop to 120 beats per minute- The recovery interval is expresses in relation to The recovery interval is expresses in relation to

the work interval as a ratio eg a 1:2 ratio means the work interval as a ratio eg a 1:2 ratio means the recovery interval is twice as long as the work the recovery interval is twice as long as the work intervalinterval

Set:Set:

Refers to a series of work-recovery intervalsRefers to a series of work-recovery intervals

Principles of TrainingPrinciples of TrainingRepetition:Repetition:

Refers to the number of work intervals in a givenRefers to the number of work intervals in a given

setset

4. CIRCUIT TRAINING4. CIRCUIT TRAINING

- A number of exercise stations that are A number of exercise stations that are consecutively arranged in a given area, to be consecutively arranged in a given area, to be completed in as short a time as possiblecompleted in as short a time as possible

- Has potential to develop aerobic capacity, Has potential to develop aerobic capacity, anaerobic capacity, strength, power, agility, anaerobic capacity, strength, power, agility, flexibility and muscular strengthflexibility and muscular strength


- Activities included in circuit depend on objectives Activities included in circuit depend on objectives of the training programof the training program

- 10 to 15 stations requiring 8 – 12 minutes to 10 to 15 stations requiring 8 – 12 minutes to completecomplete

- Usually repeated 2 or 3 times during a sessionUsually repeated 2 or 3 times during a session


5. RESISTANCE STRENGTH TRAINING5. RESISTANCE STRENGTH TRAINING Involves performing a series of exercises with Involves performing a series of exercises with

resistance, using either free or machine weightsresistance, using either free or machine weights Produces improvements in muscular strength and Produces improvements in muscular strength and

muscular endurancemuscular endurance 3 types – Isotonic, Isometric, Isokinetic3 types – Isotonic, Isometric, Isokinetic

TERMS TO KNOWTERMS TO KNOW- Repetition (rep)Repetition (rep)- SetSet- Repetition Maximum (RM)Repetition Maximum (RM)


6. ISOMETRIC STRENGTH TRAINING6. ISOMETRIC STRENGTH TRAINING

- Involves contracting a muscle against an Involves contracting a muscle against an immovable resistance, wherey a muscle exerts immovable resistance, wherey a muscle exerts force but there is no joint movementforce but there is no joint movement

- Limited in its applicationLimited in its application- Useful in sports like Judo and GymnasticsUseful in sports like Judo and Gymnastics


7. PLYOMETRICS7. PLYOMETRICS

- A very specialised form of power trainingA very specialised form of power training- Rapid eccentric contraction (muscle lengthens)Rapid eccentric contraction (muscle lengthens)

followed by a rapid concentric contraction (muscle followed by a rapid concentric contraction (muscle shortens)shortens)

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Principles of Training Yr 12 Phys Ed Studies Unit 2A / 2B