Download Aspects of Training

ASPECTS OF TRAINING
Objectives:
•WHAT
_ Consider how to design training
to be most effective
•HOW _ Being aware of what should be
included within a training session
WHY – to be able to cater for individual
needs in training
When you understand the principles of training
(SPORT), you can use these effectively in
planning a training session.
 All training sessions/programmes have specific
parts which are the aspects of training.






Warm up
Fitness or exercise phase
Skills or team play
Cool down
Training can be carried out individually or
within a group of people.
 Warm
Up
Sessions should start with a warm up and it
is important that one is carried out before
ANY physical activity in order:
 To
prepare the body for activity by
increasing blood flow around the body
 Become psychologically prepared
 Reduce risk of injury, especially muscle
injury – cold muscles are more likely to
damage fibres and tendons.
Warm ups should be specific to either the activity
you are preparing for or to compliment the
training method you are about to start.
Within your warm up you should include:
Continuous movement which raises the pulse, eg
light jogging. This should increase HR, BR and
body temp in a balanced and steady way.
 Light exercises, stretches/flexbility movements
which prepare main muscles, muscle groups and
areas of the body that are about to be used.
 Gentle mobility movements are also good.

 Fitness
phase
Where you concentrate on the aspect of fitness
identified as being most appropriate to your
needs and that of your activity.
Often there would be an endurance exercise here
and overload (making the body work harder in
order to improve) would be used.
An example is circuit training that would use a
variety of exercises.
 Skill


phase
Practice individual skills for your activity.
Link up with group for team for team skills or
play.
 Warm


Down
Do NOT just stop at the end of you session. End
gradually taking light exercise to help recovery
and remove lactic acid and other waste
materials so you are not stiff and sore later.
(DOMS)
Lactic acid: ‘a mild poison and waste product of
anaerobic respiration.’
 Thresholds
of training
Training sessions should suit individual needs.
This could include factors such as age,
experience, existing fitness levels, ability levels
and motivation.
 A simple way to calculate an individual training
threshold is by using the standard formula of:
MHR (maximum Heart Rate) = 220 – age.
Eg: for a 15 year old their MHR=
220 – 15 = 205


Training Threshold – the minimum heart rate to
be achieved to ensure fitness improves.

Closely linked to your MHR and your training
threshold are your training zones.

Training zone = 80 - 90% MHR

Aerobic Zone = 60 – 80% MHR

Training zone – the range of the heart rate
within which a specific training effect will take
place.
AQA Examiners tip
You will need to know about the reasons for warm
ups and warm downs to answer several aspects of
exam topics.
You will also have to know how to implement them
when taking part in the practical component.