Principles of Training

1. Principles of Training

2. Learning Objectives • Be able to understand concepts of specificity; progression; overtraining; overload and Tedium. • Be able to understand the FITT principles

3. Specificity • The effects of training are very specific to the system being used for that training. • For example; if you were training to be a swimmer you would not benefit form jogging. • To improve sprinting you would need to practise sprinting; long distance running would be of no benefit.

4. Specificity • The training exercise needs to stress the appropriate energy system. • The training exercise needs to stress the appropriate muscle fibres. • In many games there are both aerobic and anaerobic activities so energy systems will be involved to different extents.

5. Specificity • The mode of exercise used to train should be consistent i.e. runners should run, swimmers should swim etc • Specificity is also related to muscle groups; you should train the appropriate muscles that will be used in the sport. **You may be required to provide reasons for using a certain training method- refer to Specificity.

6. Overload • The workload or resistance that the athlete is working against is greater than normal. • When an athletes fitness is challenged by a new training load there is a response from the body- Fatigue. • When the loading stops -recovery starts. • This process takes the athlete to a higher level from where they started.

7. How to apply Overload • Safest way is to alter one of three factors; • Load is slowly and gradually changed • Increase the duration of training • Increase the frequency of training.

8. F.I.T.T • Increasing the frequency, intensity and duration of training is referred to as the F.I.T.T principle.

9. Frequency • Means how often you train. • Fine balance between providing enough stress for the body to adapt and allowing enough time for healing and adaptation to occur. • Aerobic normally 4-5 times a week • Anaerobic 3 times a week to allow for full recovery

10. Intensity • Amount of effort invested a training programme or session. • Hard to measure intensity • Usually use opinions – these have to be standard. • Borg Scale • Use heart rates

11. Intensity • Overload can be adjusted by varying intensity you work at; • Load • Repetitions • Range of movement • Duration and effect • Sets • Recovery • Frequency of sessions • Speed

12. Task • Work in small groups and using press ups as the exercise; identify how each of the previous parameters may be used to adjust the intensity of press up exercise. • Present your ideas to the group

13. Type • Continuous • Intermittent • Circuit • Weights • Plyometrics • Mobility

14. Time • How long you exercise for; • Aerobic- Start 20-30 minutes build up to 45-60 minutes • Beyond 60 mins- minimal benefits. • Injury and overtraining • Anaerobic- 45-60 mins

15. Progression • Gradually increasing the level of workload in training as the body adapts and fitness improves.

16. Overtraining • Training too hard and not allowing yourself sufficient time for the body to adapt to the training loads. • Signs include; • Irritability and moodiness • Altered sleep patterns • Loss of appetite • Loss of motivation and drive • Persistent muscle soreness

17. Reversibility ‘If you don’t use it you lose it’ When training ceases, the training effect will stop. Fitness gradually reduces at 1/3 of the rate it was gained.

18. Tedium • Training the same way all the time is boring; everyone needs variation in their training.

19. Exam Questions • Explain how you would use the specificity and FITT principles of training when developing a training programme to improve the fitness levels of A level Physical Education Students. (12 marks) • What do you understand by the term overload (1 mark) • Explain the FITT principle of overload (5 marks)