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Principles of Training
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Learning objectives
Learning objectives
What we will learn in this presentation:
That training should be carefully planned and
tailored to the individual
The principles of training (S.P.O.R.T)
How overload is achieved through the F.I.T.T
principle
Using training zones to improve different
energy systems
The importance of moderation and rest.
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Principles of training
Improving performance is not just about training more
competitors need to follow a carefully planned training
programme.
This programme must
be systematic and take
into account the
demands of the activity
and the needs,
preferences and abilities
of the performer.
There are a number of principles that performers and
coaches must follow if they are to fulfil their potential.
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Individual needs
All training programmes must consider the
individual needs of the performer.
Before designing a training programme, you need to ask
the following questions about the individual:
What is their initial level of fitness?
How old are they?
Are they male or female?
Why do they want to train?
What is their aim or motivation?
The answers will help you to tailor the training programme
to the individual needs and abilities of the performer.
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Principles of training
When planning any training, you have to apply the
principles of training. The principles can be easily
memorized using the mnemonic, SPORT.
Specificity
S
Progression
P
Overload
O
Reversibility
R
Tedium
T
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Principles of training
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Specificity
Specificity
You must do specific types of activity to improve specific
parts of the body in specific ways.
Different events can require very different forms of training.
For example, if youre
training for a
weightlifting competition,
its no use going
swimming every day.
You need to concentrate on strength training
for your arms and legs.
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Specificity
You need to train specifically to develop the right
muscles if your sport requires a lot of
running, work mainly on your legs.
type of fitness do you need strength,
speed, stamina or a combination?
exercises you need to practice relevant
exercises to specific muscles, activity or
sports.
Remember that:
specific individuals respond differently to the same
exercise. Training may need to be adapted to suit the
needs of different participants.
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Overload
Overload
Fitness can only be improved by training
more than you normally do.
Unless the body is subjected to
increased demands, improvements in
physical fitness will not be made.
If a physical fitness programme is to be
effective, it must place increased and
specific demands on the body. If training
levels remain the same, then the
programme will only be maintaining the
participants level of fitness, not improving it.
Remember though you can train too much!
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FITT: frequency
How often you should train depends on what you wish
to achieve.
The National Institute for Health and Clinical Excellence
suggests that to maintain health, you should do 30
minutes of moderate exercise 5 times a week.
However, if you wish to become an intermediate or
elite competitor in any sport, you will need to train
much more frequently.
Elite rowers often
train twice a day!
Training is best done
regularly, rather than
at random intervals.
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FITT: intensity
Intensity refers to how hard you work during your training
sessions.
A good way to measure intensity is to monitor a performers
heart rate. The harder you work, the faster your heart beats.
Heart rate can indicate which energy system is being used.
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FITT: time
Intensity will affect the time (or duration) of each training
session. The length of session required to achieve
improvements depends on how hard a performer is training.
To achieve improvements in aerobic fitness, you should aim
to spend at least 20 minutes per session in the target zone.
However, time will vary greatly depending on the activity the
performer is training for.
If they are training for a marathon, they may need to spend
several hours at a time in the aerobic zone.
A sprinter, on the other hand, will need to spend relatively little
time actually exercising their sessions are likely to consist of
many short, high intensity bursts with lengthy rests in-between.
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FITT: type
If your aim is simple health related fitness, then the type of
exercise you do does not matter very much it just needs to
raises your pulse into the aerobic zone for about 20 minutes.
You could even include activities like gardening, walking the
dog or just dancing round your kitchen!
However, if you are training for a specific
event or competition, then the type of
exercise you do is very important.
Overload can be achieved by changing
the type of exercise for example, you
could lift the same weight but in a
different way and using different muscles.
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FITT
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Reversibility
Unfortunately, most of the adaptations which result from
training are reversible.
This simply means that unless
you keep training, any fitness
gains will be lost.
Fitness will be lost if the
training load is reduced
(meaning overload is not achieved)
or if a performer stops training, for example, if they are injured.
Coaches need to ensure that long periods of inactivity are
avoided when possible.
Endurance can be lost in a third of the time it took to
achieve! Strength declines more slowly, but lack of
exercise will still cause muscles to wither (atrophy).
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Tedium
When planning a training
programme, it is important
to vary the training a bit to
prevent performers
becoming bored.
Progression
Progression means gradually increasing the amount of
exercise you do.
When a performer first starts exercising, their levels of
fitness may be poor.
If a coach increases the training too quickly, the body
will not have time to adapt and this may result in injury.
Slow and steady progress is the best way forward.
For example, if you were training for
a 10 km run, you might start by going
for two 30 minute runs a week.
You could then increase the time
you run for by 3 minutes each week.
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Progression
Gradually increasing the frequency, intensity and
duration of fitness sessions is an important factor in
developing an effective training programme.
In terms of type of training, progression should be
based on the principle of moving from easy activities to
difficult ones.
For example, if you were
creating a training
programme for a novice
skier, you would not start
them off on a really steep,
difficult run.
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Moderation
Moderation means
achieving a balance
between not training enough
and overtraining.
Achieving the right balance
is very important.
Without proper rest and recovery time, performers can
become too tired to train effectively and become stressed
and irritable.
Even worse, overtraining can lead to injury. This can
occur through overstressing joints and tissues, or
through poor technique resulting from exhaustion.
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Exam-style questions
1. Explain what is meant by the term reversibility in
relation to weight training?
2. A rower is planning a training programme to
prepare for a 2000 m race. Explain how the
following principles might affect their programme:
a) specificity
b) progression
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Exam-style questions
3. John has decided to take his cycling more seriously and
is planning a training programme to improve his
performance. As part of his training he goes to the gym.
a) Which of the following cardiovascular machines
would be most appropriate for him to use?
Rowing machine
Treadmill
Exercise bike
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Exam-style questions
4. Katie is 16, and plays hockey to a good standard. Read
the following extract in which she describes her training.