Principles of training

1. Principles of training

2. Principles of training • Specificity • Progression • Overload: • Reversibility • Time • Frequency • Intensity • Tedium

3. Specificity Specificity is crucial to physical fitness performance improvement. Training has to be specific • to your needs/role within the activity • Energy systems used in performance • your existing levels of fitness • ability The more specific the desired outcome the more specific the training programme will have to be.

4. Progression Increasing the demands of the fitness training programme and hence making the body work harder by overloading the frequency, time andintensity. It is important that progression is: • Added gradually • Only one area at a time is overloaded • Meets your needs • Takes account of internal feelings You change your programme so your body is always being challenged, when you reach a target you set a new one, when you accomplish a goal you set a higher one. Also bear in mind that as you accomplish goals you should become more motivated to go on.

5. Overload To improve the fitness of various body systems we need to overload them. This can be achieved by either modifying the frequency, intensity and Time of the exercises. By increasing the frequency of exercise the you will be training more often to overload stress on the muscles. By increasing the intensity of the exercise would mean putting stress on the muscles by working harder. By increasing the time of exercise you will work longer and so prolong the stress put on the muscles.

6. Reversibility • If you stop training your body will revert back to the condition it was in before you started training. • The time this takes to occur depends on how long you have trained for. • If your training has been short and only for a few weeks then the training benefits will only last a few weeks before reversibility occurs.

7. Time • This is the length of each training session. • This will vary depending on what you are trying to develop.

8. Frequency • This is how often you train. • You need to decide how often you are going to train per week.

9. Intensity • How hard you work in any activity or training session.

10. Tedium Tedium is boredom. • Would you do the same practices for 8 weeks? Justify your answer Varying the content of the fitness training programme to: • Avoid Boredom • Sustain Motivation • Provide different challenges • Occasionally work on other areas.