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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: 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. 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. Progression – start slowly and gradually increase the amount of exercise and keep overloading. 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. In planning a programme, use the FITT principles to add the detail: Frequency - decide how often to train. Intensity - choose how hard to train. Time - decide for how long to train. 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 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 2. Main activity - this could be: Fitness training - which may be linked to repeated technique work. Skill development - drills or team practices. Modified or Conditioned Games. 3. Cool Down 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. Light exercise to help improve C02, lactic acid and other waste products. Gentle stretching to prevent muscle soreness and stiffness