PRINCIPLES OF TRAINING

PRINCIPLES OF TRAINING

PRINCIPLES OF TRAINING • Specificity • Overload • Progression • Reversibility

SPECIFICITY • The training must be suitable to the particular sport or aspect of fitness.

OVERLOAD • Making the body work harder to improve it • (F.I.T.T.)

PROGRESSION • As the body adapts training needs to be more progressive so that greater demands are made on it.

REPETITIONS • Number of times you repeat an exercise

SETS • A group of repetitions is called a set

AEROBIC FITNESS Having a high aerobic fitness level means

AEROBIC FITNESS • You can exercise for longer without feeling tired

AEROBIC FITNESS • You can use up more oxygen when you’re exercising

AEROBIC FITNESS ADVANTAGES • Your heart rate will be lower when resting and when exercising

AEROBIC FITNESSDISADVANTAGES • Sprinting speed may be reduced due to reduced efficiency of fast twitch fibres

ANAEROBIC FITNESS Advantages • provides energy for short explosive activities

ANAEROBIC FITNESS Disadvantages • Production of lactic acid causing pain

Advantages Creates muscle overload safely and gradually. Can use free weight or specialist machines to target specific muscles Individual training programmes can be designed Disadvantages Need to work with partner when using free standing weights Increased risk of injury from lifting a weight that is too heavy Weight trainingImproves muscle strength and tone

CIRCUIT TRAINING • Circuit Training is an adaptable form of training. • A variety of exercises and skills are done at different locations in a gym, hall or even outdoors. • Each activity is known as a station.

Advantages Can be designed to suit any activity Individual pace can be set Can be set up almost anywhere Less boring because all exercises are different Can accommodate a large number of people in a small area. Disadvantages Can take time to set up People can get in each others way if circuit is busy CIRCUIT TRAINING

Advantages Can mix aerobic and anaerobic exercise Easy to see when an athlete isn’t trying Disadvantages Hard to keep going Can be boring INTERVAL TRAININGAlternating short near maximum bursts of speed with times of rest /mild exercise

Advantages Good for sports that need different paces like football and basketball Easily changed to suit an individual or a particular sport Disadvantages Difficult to see how hard the person is training Too easy to skip the hard bits if you can’t be bothered FARTLEK TRAININGChanges in intensity and type of exercise without stopping

ALTITUDE TRAINING • Working at high altitudes there is a drop in aerobic performance due to lack of oxygen. So if you train at high altitude the body systems compensate by manufacturing more red blood cells. • At least 4 weeks acclimatisation is needed to stabilise performance at altitude

Advantages Needs only a small amount of easy to use equipment Good for aerobic fitness and using up body fat Disadvantages Can be really boring Doesn’t improve sprinting so not ideal for many games CONTINUOUS TRAININGInvolves exercising at a constant rate doing activities like running or cycling/ no resting

MUSCULAR ENDURANCE • Ability of a muscle or muscle group to keep working for long periods with out tiring • Events – long distance running/ cycling • Means of improving – lots of repetitions for whichever muscle group you want to improve. e.g.sit-ups, chin-ups, dips, press-ups

STRENGTH • Static – maximum force a muscle group can apply to an immovable object / rugby scrum • Explosive –to exert force in one very short but fast movement e.g. shot put/high jump • Dynamic – to apply force repeatedly over a long time / useful for doing loads of press-ups or cycling

FLEXIBILITY • To improve it you need to move the joint past where it would normally go. • Active Stretching – you do the work, slowly and gently stretch a little further than normal • Passive Stretching – a partner or coach does the work , tell them straight away if you feel any pain • TO INCREASE RANGE OF MOVEMENT HOLD STRETCH FOR 30 SEC. FOR 6 – 8 REPS

Link between flexibility and strength • Strength training can have negative effect on flexibility. • As muscles bulk flexibility can decrease • Therefore flexibility training must be done to counteract this

PHYSIOLOGICAL FACTORS • Illnesses or Medical Conditions –colds can make you short of breath, effect your concentration, make you weak • Asthma – affects breathing • Staleness – Poor form or staleness can be caused by over doing things like exercising without enough breaks

PHYSIOLOGICAL FACTORS • Fatigue – The state of being physically tired, when your body hasn’t had time to recover from exercise – performance can be affected • Lack of sleep – without enough sleep you lose strength and concentration more quickly • Menstruation – women seem to perform better at certain stages of the menstrual cycle

SMOKING • Short term effects • Causes nose throat and chest irritations • Bad breath, loss of taste and appetite • Longer recovery rate

SMOKING • Long term effects • Shortness of breath, reduced lung capacity and oxygen carrying capacity due to carbon monoxide being absorbed • Increases the risk of developing heart disease, bronchitis and other diseases • Increases risk of cancer of mouth, throat and lungs

ALCOHOL • Short term effects • Reduced co-ordination/balance/ judgement / vision • Slower reaction time • Stomach irritation / vomiting • Headache, increased blood flow, blood pressure

ALCOHOL • Long term effects • Weight gain, kidney problems, cirrhosis of the liver • Depression, brain damage • Stomach ulcers • Heart disease / hardening of the arteries

DRUGS A drug is a chemical substance that affects the body systems

DRUGS • S – STIMULANTS • N – NARCOTIC ANALGESTICS • A – ANABOLIC AGENTS • P – PEPTIDE HORMONES • D - DIURETICS

DRUGS • Stimulants – improves reactions and reflexes and reduces pain • BUT • Feeling less pain can make an athlete train too hard, can lead to high blood pressure, heart and liver problems and strokes

DRUGS • Narcotic Analgestics – kill pain and tiredness. Mask injury • BUT • they are addictive with unpleasant withdrawal • Feeling less pain can make an athlete train too hard. • Can lead to constipation and low blood pressure.

DRUGS • Anabolic Agents(STEROIDS) – • Increase muscle size • delay fatigue , therefore you can train for longer • Can cause high blood pressure, heart disease infertility and cancer • Women may grow facial and body hair and their voice may deepen

DRUGS • Diuretics – make you urinate causing weight loss important if you are competing in a certain weight division • Can hide traces of other drugs in the body • BUT • They can cause cramp and dehydration

DRUGS • Peptide Hormones • Most have a similar effect to anabolic steroids • EPO (Erythropoietin) has a similar effect to blood doping • BUT • They can cause strokes and abnormal growth

DRUGS • Beta Blockers – Medicines that lower the heart rate , steady shaking hands and reduce anxiety • BUT • They are banned in sports where they might give an advantage such as shooting, ski-jumping, snooker and bobsleigh

DRUGS • Blood doping -used to simulate high altitude training without actually going to high altitude • Red blood cells are taken out of an athlete – their body then makes more red blood cells to replace them • Before a competition the red blood cells are injected back so that more oxygen can be carried around the body • Possible side effects – allergic reactions, kidney damage, viruses such as aids and blocked capillaries

BODY TYPES • Endo morph • Meso morph • Ecto morph

ENDOMORPH DUMPY Wide hips, lots of fat on body arms and legs but ankles and wrists are relatively slim Sports – Sumo wrestler need strength, weight and low centre of gravity so they have strong endomorph and mesomorph features

MESOMORPH • Muscular • Broad shoulders, narrow hips, low body fat. • Mesomorphs are suited to events like decathlon, swimming, gymnastics. • Swimming – broad shoulders and good muscles with little body fat will help them move through the water more efficiently. Strong powerful legs to kick and arm to pull will increase speed of swimmer

ECTOMORPH • Thin • Narrow shoulders, not much muscle or fat, long and thin arms and legs, thin face and high forehead. • High jumpers need to be tall and light but with powerful muscles so a mixture of ectomorph and mesomorphic features is required. • Longer legs gives them advantage in jumping, little weight, less to lift

AGE • Performance alters as we progress through the ageing process • Young age – body still developing • Bones and ligaments and tendons not fully formed therefore too much training could cause damage or overuse injuries • Young players have lots of energy and enthusiasm but lack concentration and skill is not as fully developed as an older player

AGE • Middle – we peak in our twenties • You achieve your maximum strength when you are fully grown usually about 20 • In your 20’s it is still easy to build muscle mass • You have more experience that younger players • You will be able to train for longer and have good oxygen capacity which will help aerobic fitness

AGE • Older Players • As we get older eyesight deteriorates and reaction time becomes slower. • Bones become fragile and joints stiffen more prone to injury • Factors affecting performance with ageing are endurance, speed, flexibility, timing, co-ordination and skill level. • Experience is a vital and an older player has gained more experience. • Keeping fit will slow down the process of ageing

PSYCHOLOGICAL fACTORS • Tension • Anxiety • Boredom • Motivation

PERSONALITIES • Introvert • Quiet, shy, retiring • Individual sports – • Routine and repetitive – swimming • Like to perform precise and intricate skills • Do not enjoy contact sports

PERSONALITIES • Extrovert • Outgoing, loud and lively • Team sports – hockey • Enjoy lots of excitment • Enjoy fast sport with lots of involvement • High levels of excitement – ski-ing

PRINCIPLES OF TRAINING