Physical Training
1.2.b. Applying the principles of training
BY THE END OF THIS TOPIC YOU SHOULD …
PRINCIPLES OF
TRAINING • know the following definitions of principles of training and be able
to apply them to personal exercise/training programmes
• specificity
• overload
LEARNING •
•
progression
reversibility
OUTCOMES
Applying the principles of training
TASK:
WORKING IN GROUPS OF 3 OR 4 MATCH THE ‘PRINCIPLES OF TRAINING’
LISTED BELOW TO THE DESCRIPTION GIVEN ON THE TASK CARDS….
Do
yo u
Did
yo u
Ho w
How can we remember these principles of training
easily?
For Fitness
Send Specificity
Pupils Progressive
On Overload
Runs Reversibility
Task: Come up with your own Acronym!
Applying the principles of training
1. Specificity: The training must be matched to the
needs of the sporting activity and individual.
Example – A sprinter would carry out more anaerobic training
because the event is mostly anaerobic in nature.
It is not just energy systems that need to be Specific – muscle
groups and actions involved in the training also have to be as
Specific as possible.
TASK: Can you come up with another example?
How about the game of rugby? Plyometrics for basketball
Think of different positions players
WHY?
Why should you NEVER use someone else’s training programme?
Applying the principles of training
2. Overload: The body must work harder than normal so there is some stress
and discomfort.
Adaptation and progress will follow Overload because the body will respond
to the stress.
Example – in weight training the lifter will
eventually attempt heavier weights or increase
reps in order to create Overload.
Overload can be achieved by increasing
Frequency, Intensity and the duration (Time) of the
activity.
Task: Can you come up with another example?
How about on the field of play?
Applying the principles of training
3. Progression: Not only do we need to include Overload in our training, it
must also become gradually more difficult.
Example a Weight Lifter will be able to increase the weight they can lift over time
as they increase their intensity, duration and frequency of training.
Caution – it is important not to ‘over do it’ otherwise no training benefit will happen!
Applying the principles of training
4. Reversibility: Any adaptation that takes place as a result of training will
be lost if you stop training.
Use it or Lose it!!!!!!
Example - a track athlete’s VO2max and Strength will decrease if they injure
themselves and are unable to train for a period in time.
Task: Can you come up with another example of how and when reversibility may set in?
Applying the principles of training
TASK:
IN TEAMS PICK A SPORT AND WRITE A PLAN TO OUTLINE A SIX-WEEK
PROGRAMME AND JUSTIFY YOUR ACTIVITIES BY REFERRING TO ALL THE
PRINCIPLES OF TRAINING LISTED BELOW.
Week Session 1 Session 2 Session 3 Session 4
Number Monday Wednesday Friday Sunday
1 ?? ?? ?? o? ??
e D
2 ?? ?? W ?? ??
3 ?? D
?? i d ?? ??
o w
4 ??
o H ?? ?? ??
S
5 ?? ?? ?? ??
6 ?? ?? ?? ??
Applying the principles of training
• These are ‘rules’ which if followed, allow your
training programme to be more effective.
• This should have a positive impact on your
performance.
Applying the principles of training
TASK:
WORKING IN GROUPS OF 3 OR 4 MATCH THE FOLLOWING LISTED BELOW
TO THE DESCRIPTION GIVEN BY THE TEACHER…. [PUT YOUR ANSWER ON
A POST-IT NOTE AND STICK IT TO THE BOARD]
Important Note:
These are NOT principles of
training, merely elements to
consider in your training
programme.
Applying the principles of training
TASK: STICK YOUR POST-IT NOTE IN THE CORRECT COLUMN….
Frequency Intensity Time Type
Optimising Training - FREQUENCY
Frequency: The Number of Training Sessions Each Week
How often you exercise or train depends on your ability level and fitness level.
Example: an elite athlete may train every day whereas a lower level club player
may train once a week.
Task: Come up with your own example of how frequency of training may
differ in your sport
Optimising Training - INTENSITY
Intensity: How Hard you Train!
The individual needs of the performer need to be taken into consideration as
optimal training zones for distance athletes are different to sprint athletes.
Example: a Sprinter might work really hard using HITT training for a short period of
time whereas a lone distance athlete will work at a lower intensity but over a longer
period.
Task: Come up with your own example of how intensity of training may
differ in your sport
Optimising Training - TIME
Time: How Long you Train for!
This is the length of the training session and not part of it (as in circuits)
This should definitely take into account
the intensity of which the athlete is training
and their chosen sport.
Task: Come up with your own example of how length of training may differ
in your sport
Optimising Training - TYPE
Type: Which method of Training you Use!
You MUST consider the needs of your chosen sport and what you want to get out
of your training before you choose what type of training to use.
Example: The Brownlee Brothers (triathlon) –
will train all areas of fitness but pay particular
attention to aerobic and muscular endurance
because of the nature of their sport.
Task: Come up with your own example of how intensity of training may
differ in your sport
Applying the principles of training
TASK:
IN TEAMS COMPLETE THE FOLLOWING….. So How Did We Do?
Cardiovascular
Cardiovascular Muscular Speed Strength Flexibility
Endurance
Endurance Endurance
Whole body exercise 3- Each major muscle 2-3 days per week Each major muscle Daily (a minimum of 3
Frequency 5 days per week group should be group should be days per week)
trained 2-3 days per trained 2-3 days per
week week
Intensity Moderate to vigorous
(6085% maximum
Light to moderate (less
than 50% 1RM)
90-100% maximal
speed
Frequency Frequency
heart rate)
Time 30-60 minutes/day 15–20 repetitions
1-2 sets
Less than 10 seconds
4-20 repetitions
8-12 repetitions
2-4 sets
Static Stretched
10–30 s
Rest intervals of 2–3 Work : rest ratio of at Rest intervals of 2–3 2-4 repetition
min between each set least 1:6 min between each set
A rest of at least 48 h A rest of at least 48 h
between sessions. between sessions
Type Continuous Weight training Interval /HIIT Weight training Stretching
Progressively by increasing time, by increasing by increasing by increasing by stretching to the
frequency, and/or resistance, and/or frequency, intensity resistance, and/or point of feeling
Overload intensity repetitions per set, and/or number of repetitions per set, tightness.
and/or frequency repetitions and/or frequency
Applying the principles of training
BY THE END OF THIS TOPIC YOU SHOULD …
OPTIMISING • Know the definition of the elements of FITT (Frequency, Intensity,
TRAINING Time, Type)
• Apply these elements to personal exercise and training
programmes.
• Know different types of training, definitions and examples of:
• continuous
LEARNING • fartlek
• interval
OUTCOMES • circuit training
• weight training
• plyometrics
• HIIT (High Intensity Interval Training)
Types of Training - Continuous Training
Continuous Training
A method of training that seeks to maintain or improve
Cardiovascular Endurance.
Features:
• Activity that continues for an extended period of time without rest.
• Stresses the AEROBIC System.
• Carried out at a steady rate with low intensity.
Adaptions:
• Heart will get bigger and stronger allowing greater delivery
of blood (& O2) to the working muscles
Example:
• Long distance Running, Cycling or Swimming
(30min-2hrs @ low intensity)
Types of Training – FARTLEK training
Fartlek Training
Also known as ‘SPEED PLAY’ (Swedish) often used to maintain or
improve aerobic endurance
Features:
• The Speed, Intensity and often Terrain (gradients & surface – sand, mud
etc.) are varied throughout the training session
• Can train both Aerobic and Anaerobic systems
• Can often add enjoyment to otherwise tedious training sessions with
variations in speed, intensity and terrain.
Adaptions:
• Can force the body to adapt in a way that it can better delay the onset of
lactic acid build up
Example:
• Ideal for team sports as it replicates the efforts of a player / athlete in a game
like situation (run, walk, jog, sprint, rest, repeat)
Types of Training – INTERVAL training
Interval Training
A type of training which features distinct periods of work followed by
periods of rest
Features:
• One of the most popular forms of training for both anaerobic
and aerobic endurance.
• Adaptable to the individuals needs and sports
• The following must be taken into consideration when
designing an Interval training session…
• Duration
• Speed / Intensity
• Number of Sets / Repetitions
• Duration of rest periods
• Type of training used (aerobic / anaerobic)
Example:
• Ideal for team sports such as football, hockey and rugby (sprint 30m, rest, repeat 5 times)
Types of Training – Circuit training
Circuit Training (Interval Training)
A method of training that incorporates different stations to stress /
overload different muscle groups
Features:
• Involves a number of ‘exercise stations’ arranged in a particular way
called a circuit
• Can use either repetition number (20 press-ups) or timed periods for
each station (30 secs)
• Can be adaptable to any performers activity / sporting needs
• NO muscle group should be worked on two stations consecutively.
• Can incorporate skills as well as exercises
• Usually 11 – 15 stations in each circuit
• Easily changed as individuals progress
• Individuals can complete different circuits at same time as each other.
Example:
• Skipping – Press Ups – Squats – Dips – Crunches – Rest – Repeat
Types of Training – Weight training
Weight Training (Interval Training)
A form of training that involves the use of resistance to overload muscle
groups and force adaptions that grow muscle tissue
Features:
• Weighted exercise are performed in a circuit
• 6-8 Reps (High Weight 70Kg) = Muscular Strength
• 10-12 Reps (Lower Weight 15Kg) = Muscular Endurance
• Muscle groups are overloaded / stressed forcing the body to
adapt
Adaptions:
• Micro tears occur in the muscle fibres which then, through suitable rest time and diet) grow back larger in
size and there fore collectively stronger.
Types of Training – Plyometrics
Plyometrics (interval training)
A form of training that involves rapid and repeated stretching and
contracting of muscles designed to increase strength and power
Features:
• Sometimes called depth jumping
• Type of training used to develop Power and dynamic
strength
• Improves the speed in which muscles contract (Power)
• Involves bounding, hopping and jumping.
Example:
• Any sport that involves sprinting, throwing and jumping
will benefit from this type of training such as Basketball,
netball or rugby
Types of Training – HIIT training
High Intensity Interval Training (HIIT)
A Cardiorespiratory training technique that alternates brief speed and
recovery intervals to increase the overall intensity of a work out.
Features:
• Training at a high exertion level typically performed over 30
sec - 3 min interval
• The higher the intensity (80-90% max HR) the shorter the
speed interval
• Recovery intervals are shorter or equal to speed intervals
• Typically lasts no longer than 30mins
Adaptions:
• This type of training not only improve performance but also
improves the ability the muscles to burn fat.
Applying the principles of training
BY THE END OF THIS TOPIC YOU SHOULD …
• Understand the Key components of a warm up, including the effects on:
• pulse raising mobility
• stretching
• dynamic movements
• skill rehearsal.
OPTIMISING • Know the Physical benefits of a warm up
TRAINING • Warming up muscles
(contd …) • Body temperature
• Heart rate
• Flexibility of muscles and joints
• Pliability of ligaments and tendons
• Blood flow and oxygen to muscles
• The speed of muscle contraction
• Understand the key components of a cool down and be able to apply examples
• low intensity exercise
LEARNING • stretching
OUTCOMES • Know the benefits of a cool down
• Helps the body’s transition back to a resting state
• Gradually lowers heart rate
• Gradually lowers temperature
• Circulates blood and oxygen
• Gradually reduces breathing rate
• Increases removal of waste products such as lactic acid
• Reduces the risk of muscle soreness and stiffness
• Aids recovery by stretching muscles.
The key components of a warm up
Warm Up: Preparing the body for activity in order to reduce the risk of injury
Component 1: Pulse Raising exercises - to slowly raise heart rate and gradually increase body temperature
e.g. jogging / cycling
Component 2: Mobility exercises that take joints through their full range of movement e.g. high knees / arm
swings
Component 3: Stretching can include static or dynamic type stretches e.g. lunges, walking hamstring stretch.
Component 4: Dynamic Movements that show a change in speed and direction e.g. shuttle runs
Component 5: Skill Rehearsal or practising the common movement patterns and skills that will be used in the
activity e.g. dribbling drills for football, shooting in basketball.
Task: Design a warm up routine for your own sport that you will perform in
every training session
Physical benefits of the warm up
• Warms up the muscles & prepares the body for physical activity
• Increases Heart Rate (release of adrenaline)
• Increases blood flow and oxygen to working muscles
• Decreases the likelihood of injury and muscle soreness (DOES NOT PREVENT INJURY
• Increase in Body Temperature (increased energy production)
• Increases Flexibility of muscles and joints
• Increases Pliability of ligaments and tendons
• Increases speed of muscle contraction
Components of the cool down
The Cool Down: Retuning the body to a state of rest after physical
activity
Component 1: Low Intensity Exercises
aimed to gradually lower Heart Rate and reduce the body’s core
temperature
Examples - light jogging
Component 2: Stretching
includes steady and static stretches which are held for longer than
in the Warm Up, example 15 seconds.
Examples - hamstring stretch & triceps stretch
Physical benefits of the cool down
The Cool Down is essential to an effective training session.
Cool downs allow Oxygen to flush through muscle tissue and get rid of Lactic Acid.
The Cool Down is crucial in…
• Helping the body’s transition back to resting state
• Gradually lowering heart rate
• Gradually lowering temperature
• Circulating blood and oxygen
• Gradually reducing breathing (respiratory) rate
• Increasing the removal of waste products such as lactic acid
• Reducing the risk of muscle soreness and stiffness
• Reducing the risk of damage to joints
• Aiding recovery by stretching muscles
Exam Tip:
You must always include GRADUALLY when writing about lowering heart rate/breathing
rate/temperature.
Task: Design a cool down routine for your own sport that you will perform in
every training session
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content:
• 4 > Elementary school boys and girls running in an open field / Monkey Business Images / [Link] • 22 > Young attractive woman practicing yoga / F8 studio / [Link]
• 5 > Athlete jumping / bezikus / [Link] • 22 > Young woman holding dumbbells while being in squat position in a health club / By ArtFamily /
• 6 > Bodybuilder training in a gym / Istvan Csak / [Link] [Link]
• 8 > Flooded soccer pitch / Marcel Jancovic / [Link] • 23 > Fitness asian woman doing exercise and lifting barbell weights in sport gym / Peera_stockfoto /
• 8 > Knee of injured football player / Capifrutta / [Link] [Link]
• 13 > Hand with pen mark calendar / Pretty Vectors / [Link] • 24 > Box jump exercise / baranq / [Link]
• 16 > Triathlon Varga Brownlee brothers / / [Link] / ED • 25 > Young woman in sportswear doing exercise during intensive circuit training in gym class / Jacob
• 19 > 2000 participants cycle toward Colorado National Monument / Linda Armstrong / [Link] / ED Lund / [Link]
• 20 > Young woman jumping participating in a trail race through the forest / David Pereiras / [Link] • 27 > Cristiano Ronaldo of Portugal warms up with Joao Mario of Portugal / Laszlo Szirtesi /
• 21 > Anonymous people reaching lunging in gym as they run fast short sprints in gym / Daxiao Productions / [Link]
[Link] • 29 > Sporty girl stretching her hamstring / RomarioIen / [Link]
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