Principles of Training (rules to follow to make training effective)

1. Principles of Training(rules to follow to make training effective) Learning Objectives: To know the 6 main principles of training. To be able to apply these principles to a training programme.

2. Specificity Specificity – ‘making training specific to the demands of the activity.’ Does the training exercise stress the appropriate energy system? Is the type of muscle fibre being used in training the same as in the chosen activity? Are the skills being practiced relevant to the chosen activity?

3. So, • Marathon runners need AEROBIC training, 100m sprinters need ANAEROBIC training. • Team sport players will require a mixture, depending on the sport, position etc. • Runners should run, swimmers should swim, cyclists should cycle etc. • Training should exercise the correct muscle groups (if performance requires leg power then training should focus on legs, not arms). • Training should involve movements related as closely as possible to the movements in the activity.

4. Overload Overload – ‘improvements in fitness result from exercising harder than normal.’ An increase in demand forces bodily adaptation. Overload is achieved by applying one or more of the FITT principles.

5. Frequency – how often you train. Need a balance between providing enough stress to force the body to adapt and allowing enough time for healing/recovery and adaptation to occur. Intensity – the effort put into one session. Need a balance between enough intensity to overload the body, but not so much to cause overtraining. Increasing intensity could include altering: load, repetitions, sets, range of movement, recovery time, speed. Measure intensity using: Borg scale, heart rate, weight being lifted.

6. Type – includes continuous, interval, circuit, weights, plyometrics, mobility. Time – how long each session lasts. Aerobic training should be 20-60 mins (anymore risks overtraining and injury). Anaerobic training is again 20-60 mins but totally depends on intensity. For a whole training programme: minimum 6 weeks to see noticeable improvement and up to a year for peak fitness.

7. Measuring Intensity Borg Scale – simple rating of how hard the performer thinks their body is working, or Rating of Perceived Exertion (RPE). Subjective. Cheap, quick and easy to do. Heart Rate – max HR = 220 minus age. Aerobic (moderate) training; 50-70% max HR Anaerobic (vigorous) training 70-85% max HR

8. Heart Rate – Karvonen method Another method for calculating target HR zones. Uses HR range (max HR minus resting HR). 5 training zones based on % of that figure (e.g. moderate endurance is 71-80%). Other HR factors to consider: Max HR being 220-age is a generalisation. Stress/dehydration/increased temperature/high altitude will all increase HR.

9. Measuring Intensity – one rep max Intensity can also be measured in weight training as a % of the individuals one rep max. Intensity can be altered by changing: Amount of weight lifted. Number of reps/sets. Length of rest periods. Only one factor should be increased at a time.

10. Progression Progression – gradually increasing the level of workload in training as the body adapts and fitness improves. Overload must occur gradually. Too slow will not lead to improvement, too quickly risks injury. Rest and recovery is an essential part of training.

11. Overtraining Overtraining – training too hard and not allowing sufficient time for the body to adapt to the training loads. Common signs of overtraining: Decline in performance due to incomplete adaptation. Irritability/moodiness Loss of motivation Persistent muscle soreness/fatigue/illness Loss of appetite.

12. Reversibility Reversibility is the idea that fitness decreases when training is stopped. Can be due to injury/loss of motivation/etc. Body adapts to lack of training in just the same way as it can adapt to training. ‘use it or lose it’

13. Tedium Tedium – training the same way all the time is boring, variation is essential for motivation. Alternating intensity and type is essential. Cross training can be useful.