The Principles of Training

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The Principles of Training
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Lesson Objective

• Understand the Principles of Training using the
  wordsSPORT
• andFITT

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Why train??

• To get fitter.
• To improve at your sport.

Training is a programme of exercise to help reach
your fitness goals-
P.E.P.
In order to be effective the programme MUST be
based on the FIVE principles or ideas as
follows
S. P. O. R. T.
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S stands for
Specificity

• Training must be SPECIFIC to you for it to be
  effective!
• The exercises you do must be specific toThe
  sport you are training for (type of training,
  which muscles etc).The area of fitness you wish
  to improve. (cardiovascular endurance, muscular
  strength etc)
• Specific Training- In certain sports different
  athletes need different training to improve their
  performance.

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Think about your own sport. What specific areas
of fitness could you train?

• Sport (and position, if relevant)
• Areas of fitness to train, be specific (e.g.
  power in leg muscles)

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Progression
P stands for..

• Your body takes time to adapt to increased
  demands. So exercise levels should be increased
  gradually or progressively
• (to prevent injury).
• What would your level of improvement be if you
  kept exercising at a constant rate?

Linked to MODERATION
BIGGEST changes usually happen early in the
training programme! The fitter you are the
harder it is to gain further improvement you
are near your FULL potential.
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Overload
O stands for.

• To improve fitness (i.e. to progress) you NEED to
  overload the body.-DOES NOT MEAN DOING TOO
  MUCH-
• You make the body work harder than usual (within
  a target zone).How are OVERLOAD and PROGRESSION
  linked?
• You can overload using the FITT principle.

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FITT? Whats that all about!

• You can overload the body by increasing the
• Frequency- How often you exercise
  e.g. 3, 4, 5 times a week.
• Intensity- How hard you work. e.g.
  run FASTER lift HEAVIER weights.
• Time- How long you spend exercising
  e.g. increase running from 10 mins to 20 mins.
• Type- What type of training you do e.g. an
  endurance runner might also swim and cycle.

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In pairs

• Choose a sport list as many specific ways as you
  can to OVERLOAD a training session.

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Reversibility
R stands for.

• This is the opposite of progression. If you stop
  exercising your fitness gradually reduces.
• You must be aware of this when training!It can
  take just three or four weeks!!
• When muscles get smaller due to reversibility
  this is called ATROPHY

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Tedium
T stands for.

• Finally training shouldnt be TEDIUS. It must be
  varied and interesting to keep the athlete
  motivated.

I love running!
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Time to think

• Read through the Marathon Training Programme,
  neatly annotate on the plan, where the different
  principles are shown with an S P O R or T.
• Answer the following questions in full sentences
• 1) How does the plan demonstrate specificity?
• 2) Is the plan showing progression? How do you
  know this?
• 3) The programme is constantly overloading the
  body. Give four examples where you can see this
  happening (think FITT!)
• 4) How does this training programme prevent
  reversibility form occurring?
• 5) Is the programme varied? Explain your
  answer