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National 5 Physical Education - Principles of Training

National 5 Physical Education - Principles of Training. Physical Education. Principles of training…. In order for a training programme to be effective we need to apply the 6 principles of training to our programme. What are they??. Principles of Training. Reversibility.

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National 5 Physical Education - Principles of Training

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  1. National 5 Physical Education - Principles of Training Physical Education

  2. Principles of training… • In order for a training programme to be effective we need to apply the 6 principles of training to our programme. What are they??

  3. Principles of Training Reversibility Progressive Overload Principles of Training Specificity Frequency Duration Intensity

  4. F. I. D. O. S R

  5. Frequency • Frequency refers to the regularity of training sessions – how often you train • This will take into account the activity which you are training for. • For example: A performer wanting to improve CRE would need to have 3 to 4 training sessions per week.

  6. Intensity • Intensity refers to the demands of your training session – how hard you are working. • The intensity level for each training session depends on which aspect of fitness you are working in the session. • Intensity can be adjusted by your work/rest ratio.

  7. Intensity continued… • For example: In order to improve CRE you need to work within your training zone: 60-85% of MHR. • To improve ME high number of repetitions and light weights. • To improve strength low reps, heavy weights.

  8. Duration • Duration refers to the length of your training time. • This is dependant on whether you are training anaerobically or aerobically. • Short, intensive sessions for anaerobic training & longer moderately intensive sessions for aerobic endurance training.

  9. Progressive Overload • Progressive overload is when you gradually (progressively) increase the demands of your training. • This is an important principle when developing a training programme as if you do not gradually increase the demands of your training the programme will become too easy and you will not continue to improve.

  10. Progressive Overload… • P.O. can be implemented by changing one or more of: • Frequency • Intensity • Duration Eg. 3 sessions to 4 sessions 60% of MHR to 70% MHR 20 minutes to 25 minutes

  11. Specificity • Is a key principle of training you must ensure that your training programme is: • Specific to your individual needs • Appropriate to your activity • Appropriate to your fitness/ability level

  12. Reversibility • If you stop training then your body/fitness level will revert to the condition it was before the training programme began. • Reversibility happens quickly, however it will depend on how long you have been training for how quickly this reversibility will happen.

  13. Over training • This can be avoided by taking adequate rest & recovery time during training sessions and between training sessions. • Regularly reviewing & monitoring your performance and training programme will help overcome any issues with overtraining.

  14. Task… • Choose an aspect of fitness. For this aspect of fitness design a one week training programme. • How many sessions will you have (F ) • Explain the content of each session (S ) • Describe the intensity of the work (I) • How long will the session last (D)

  15. Task… • Explain how you would apply Overload to your training programme after a few weeks of training. • Explain why it is important to overload your training. Physical Education

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