Christian Alliance S C Chan Memorial College

1. Christian Alliance S C Chan Memorial College PE Department F.6 Theory: Basic Consideration of Training

2. Workload • Workload can be increased in terms of intensity, duration and frequency of an exercise in a training programme

3. Frequency • More frequent training sessions bring greater fitness benefits • Several training sessions in one day may not be more productive than a single session per day • Improvements in endurance and strength are more likely to be obtained if training is carried out three time per week

4. Duration • Training sessions that are carried out over a longer period of time usually bring greater fitness benefits, especially in endurance training • Work periods using maximal effort usually involve shorter periods of time than work periods using submaximal effort

5. Duration • Rest intervals between work should be allowed for the body to recover before the next exercise • Exercise of higher intensity requires a longer rest period than exercise of moderate intensity

6. Intensity • With the limits of the physical capabilities of the individual, the greater the intensity of the training session, the faster will be the rate of improvement • A less intense training programme with a more gradual overload over a longer period gives a slower improvement but a higher peak performance and longer maintenance of the peak

7. Intensity • The minimum exercise intensity required will be 40% of maximum capacity • For improvements in the cardiovascular system, a target heart rate should be worked out and used as a guideline for deciding the work intensity

8. Mode • The modes of training are different of different sports which involve different activities, e.g. marathon running and gymnastics

9. Mode • The types of exercises that are selected depend upon the objectives to be achieved • Exercises used to train cardiovascular endurance are different to those used in developing muscular strength

10. Target Heart Rate (THR) • Maximal Heart Rate can be estimated by the formula considered as 220 - Age of the athlete • Target heart rate is the easiest method to determine the intensity of training programme

11. Target Heart Rate • Maximal Heart Rate Method • THR = Workload (%) x Maximal Heart Rate • e.g. The workload for an athlete of age 20 is 70% of the maximal effort • THR = 70% x (220 - 20) = 70% x 200 = 140

12. Target Heart Rate • Karvonen's Maximal Heart Rate Reserve Method (HRR) • THR = Workload (%) x Heart Rate Reserve + Resting Heart Rate • (Heart Rate Reserve = Maximal HR - Resting HR) • The workload for an athlete of age 20 with Resting HR of 65 is 70% of the maximum effort

13. Target Heart Rate • THR = 70% x Heart Rate Reserve + Resting Heart Rate = 70% X (220 - 20 - 65) + 65 = 160

14. Safety • Every training session should begin with a warm up and end with calm down exercise • Stretching exercise should be included in the warm up and these should involve the limbs and joints which are used later in the activity

15. Safety • All training programmes should include appropriate rest intervals according to the demands of the programme and the needs of the individual

16. Training Effects • Training effects are proportional to the degree of overload and work performed

17. The End