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PRINCIPLES OF TRAINING

PRINCIPLES OF TRAINING. 22 ND APRIL 2012. LESSON OBJECTIVES. BY THE END OF THE LESSON, YOU WILL: KNOW WHAT THE ACRONYMS “SPORT” & “FITT” STAND FOR UNDERSTAND HOW TO APPLY EACH PRINCIPLE TO A CHOSEN SPORT BE ABLE TO PLAN AN EFFECTIVE HEALTH RELATED TRAINING PROGRAMME. TASK. 1. PLYOMETRICS.

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PRINCIPLES OF TRAINING

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  1. PRINCIPLES OF TRAINING 22ND APRIL 2012

  2. LESSON OBJECTIVES BY THE END OF THE LESSON, YOU WILL: • KNOW WHAT THE ACRONYMS “SPORT” & “FITT” STAND FOR • UNDERSTAND HOW TO APPLY EACH PRINCIPLE TO A CHOSEN SPORT • BE ABLE TO PLAN AN EFFECTIVE HEALTH RELATED TRAINING PROGRAMME

  3. TASK 1. PLYOMETRICS A. WORKING AT 60-80% HRMAX FOR A LONG PERIOD OF TIME D. SERIES OF STATIONS COMPLETED ONE AFTER THE OTHER 2. CIRCUIT TRAINING B. STRETCHING A MUSCLE IMMEDIATELY BEFORE AN EXPLOSIVE MOVEMENT 3. CONTINUOUS TRAINING C. “SPEED PLAY” – WORKING AT A VARIETY OFINTENSITIES OVER A LONG PERIOD OF TIME 4. FARTLEK TRAINING 5. WEIGHT TRAINING E. PERIODS OF WORK FOLLOWED BY PERIODS OF REST 6. INTERVAL TRAINING F. WORKING MUSCLES AGAINST RESISTANCE

  4. PRINCIPLES OF TRAINING • THEY ARE A SET OF GUIDELINES TO ENSURE THAT TRAINING IS EFFECTIVE • IF AN ATHLETE FOLLOWS THEM CORRECTLY, THEY WILL: • IMPROVE FASTER • AVOID INJURY • STAY MOTIVATED

  5. ACRONYMS TO REMEMBER • F • I • T • T • S • P • O • R • T

  6. PRINCIPLES OF TRAINING • IF YOU WERE GOING TO PLAN A TRAINING PROGRAMME, WHAT 3 THINGS WOULD YOU CONSIDER? • WHAT IS THE MOST IMPORTANT CONSIDERATION WHEN PLANNING?

  7. FREQUENCY • HOW OFTEN? • THE MORE YOU TRAIN, THE GREATER POTENTIAL FOR IMPROVEMENT • YOU SHOULD TRAIN REGULARLY IN ORDER TO SEE IMPROVEMENTS • FOR EXAMPLE – YOU MAY CHOOSE TO TRAIN 3 TIMES EACH WEEK

  8. INTENSITY • HOW HARD? • THIS IS THE MOST IMPORTANT VARIABLE • HOW HARD SHOULD YOU WORK DURING A SESSION • FOR EXAMPLE – 70% HRMAX

  9. TIME (DURATION) • HOW LONG? • HOW MUCH TIME WILL YOU SPEND TRAINING • DURATION SHOULD BE RELATED TO THE SPORT YOU ARE TRAINING FOR • EG. A FOOTBALL PLAYER MAY TRAIN FOR 45 MINUTES

  10. TYPE • HOW? • THE CHOSEN METHOD OF TRAINING • IT IS IMPORTANT TO CHOOSE 1 THAT SUITS YOUR OWN NEEDS AS A PERFORMER • EG. A MARATHON RUNNER MAY CHOOSE CONTINUOUS TRAINING RATHER THAN INTERVAL TRAINING

  11. TASK • WITH THE PERSON NEXT TO YOU • YOU ARE GOING TO PLAN A TRAINING PROGRAMME DESIGNED TO IMPROVE HEALTH • HOW WOULD YOU APPLY FITT TO IMPROVE YOUR HEALTH?

  12. ANSWERS • FREQUENCY – 2 – 4 TIMES PER WEEK • INTENSITY – MODERATE (60-80% HRMAX) • TIME – 30 – 60 MINUTES PER SESSION • TYPE – CONTINUOUS, INTERVAL, CIRCUIT, WEIGHT, FARTLEK – ANY OR ALL.

  13. SPECIFICITY • KEEP IT RELAVANT TO YOU AND YOUR NEEDS • KEEP IT RELAVANT TO YOUR SPORT • EG. A SWIMMER SHOULD SWIM DURING TRAINING • EG. IF YOU WANT TO IMPROVE STAMINA, DON’T DO SPRINTS

  14. PROGRESSION • YOU MUST GRADUALLY INCREASE THE DEMANDS ON THE BODY IN ORDER TO KEEP IMPROVING • IF YOU DON’T DEVELOP TRAINING YOUR BODY WILL GET USED TO IT AND STOP IMPROVING • YOU CAN PROGRESS IN MANY WAYS; eg. DECREASE REST, INCREASE FREQUENCY, INTENSITY, DURATION ETC • PROGRESSION SHOULD BE IN MANAGEBALE CHUNKS, NOT TOO MUCH TOO SOON • EG. IN WEEK 1, RUN FOR 20MIN. INCREASE TO 25MIN IN WEEK 2, 30MIN IN WEEK 3 AND SO ON

  15. REVERSIBILITY • YOU MUST TRAIN REGULARLY TO KEEP IMPROVING • IF YOU STOP TRAINING THE BODY WILL RETURN TO PRE TRAINING LEVELS • WHAT YOU GAIN IN 3 WEEKS OF TRAINING CAN BE LOST IN 1 WEEK

  16. TEDIUM • KEEP TRAINING VARIED AND FUN TO AVOID GETTING BORED • THIS WILL KEEP YOU MOTIVATED • “VARIETY IS THE SPICE OF LIFE” • IT WILL HELP TO AVOID OVERTRAINING

  17. OVERTRAINING • OCCURS WHEN A PERSON TRAINS TOO OFTEN, WITHOUT SUFFICIENT REST • THE BODY NEEDS TO REST IN ORDER REPLENSIH ENERGY SUPPLIES • REGULAR OVERTRAINING CAN LEAD TO: • DECLINE IN PERFORMANCE • LOSS OF MOTIVATION • INJURY / ILLNESS • LOSS OF SLEEP • IRRITABLE / MOOD SWINGS

  18. HOMEWORK • YOU WILL CREATE A 6 WEEK HEALTH-RELATED TRAINING PROGRAMME • YOU WILL INPUT THIS PROGRAMME ONTO 1 SIDE OF A4, USING THE TEMPLATE GIVEN • YOU SHOULD APPLY THE FITT PRINCIPLES OF TRAINING TO MAKE IT EFFECTIVE • FOR EACH METHOD OF TRAINING USED, YOU WILL WRITE UP WHAT YOU WILL DO IN THAT SESSION

  19. EXAMPLE

  20. EXAMPLE • WEIGHTS • 8 EXERCISES: • SQUATS • LAT PULLDOWN • LEG CURL • SHOULDER PRESS • LEG EXTENSION • CHEST PRESS • ABDOMINAL CURLS • SEATED ROW • 15 REPS, 2 SETS. 1MIN REST BETWEEN. • INTENSITY – LOW WEIGHT, HIGH REPS (MUSCULAR ENDURANCE) • TIME – APPROX 1HR

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