Download 1.1.4 The Principles of Training

Methods Of Training
By using the principles of training as a framework we can plan a
personal training programme that uses scientific principles to
improve performance, skill, game ability and physical fitness.
1.1.4 The
Principles
of
Training
A successful training programme will meet individual needs which
are personal fitness needs based on age, gender, fitness level and the
sport for which we are training. A successful training programme will
also include exercise in the correct heart-rate target zone.
Aerobic training improves cardiovascular fitness.
Key Terms
In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training
The key principles when planning a programme are:
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improves cardiovascular fitness. Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen
Specificity – training must be matched to the needs of the
to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced.
sporting activity to improve fitness in the body parts the sport
Specific training methods can be used to improve each fitness factor.
uses.
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Circuit training involves performing a series of exercises in a special order called a
circuit. Each activity takes place at a 'station'. It can be designed to improve speed,
agility, coordination, balance and muscular endurance.
Overload - fitness can only be improved by training more than
you normally do. You must work hard.
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Progression – start slowly and gradually increase the amount of
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exercise and keep overloading.
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Reversibility – any adaptation that takes place as a result of
training will be reversed when you stop training. If you take a
break or don’t train often enough you will lose fitness.
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In planning a programme, use the FITT principles to add the
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detail:
Frequency - decide how often to train.
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Intensity - choose how hard to train.
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Time - decide for how long to train.
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Type - decide which methods of training to use.
You should also consider the principle of moderation.
Rest and Recovery - It is important to have rest periods which allow
the body to adapt. Too much training (overtraining) can lead to
injury
Weight training improves muscular strength, endurance and power
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Continuous training involves working for a sustained period of time without rest. It
improves cardio-vascular fitness.
Cross training involves using another sport or activity to improve your fitness. It
happens when an athlete trains in a different environment. For example a volleyball
player uses the power training for that sport to help with fitness for long jump.
Fartlek training or 'speed play' training involves varying your speed and the type of
terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.
Interval training involves alternating between periods of hard exercise and rest. It
improves speed and muscular endurance.
Weight training uses weights to provide resistance to the muscles. It improves muscular
strength (high weight, low reps), muscular endurance (low weight, high reps, many sets)
and power (medium weight and reps performed quickly).
Stages of a Training Session
1. Warm-up
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2. Main activity - this could be:
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Fitness training - which may
be linked to repeated
technique work.
Skill development - drills or
team practices.
Modified or Conditioned
Games.
3. Cool Down
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Exam Questions
1. Explain the Principles of Training. 2. How can you apply the FITT Principle?
3. What are the six different training methods? What areas of fitness do they
improve? 4. Explain the stages of a Training session and the importance of each?
Whole body exercise to raise
heart rate and body
temperature.
Stretching to prepare
muscles, ligaments and joints.
Practising skills and
techniques to be used in the
session.
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Light exercise to help improve
C02, lactic acid and other
waste products.
Gentle stretching to prevent
muscle soreness and stiffness