Principles of Training

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Principles of Training

• Yr 12 Phys Ed Studies
• Unit 2A / 2B

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Principles of Training

• Fitness is transitory it increases with
  activity and
• decreases with inactivity.
• All training has some common features
• It produces constant physical changes
• It takes time for these changes to occur, so
  training must take place over a period of time
• The training response is directly related to the
  types of training used

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Principles of Training

• Training programs should be developed to meet the
• needs of the individual. However, the basic
• principles and guidelines for achieving a desired
  
• level of fitness are the same for everyone.
• SPECIFICITY
• What you train for is what you get ie different
  
• forms of exercise produce different effects.
• The outcomes of training dont automatically
• translate from one activity to another

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Principles of Training

• Peripheral training effects those occuring
  at the muscle level
• Central training effects those occuring in
  the
• cardiorespiratory system, may transfer more
  quickly.
• Training MUST include the physiological
  capacities
• that need maintenance or improvement.

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Principles of Training

• 2. PROGRESSIVE OVERLOAD
• The body systems must be continually loaded with
  progressively higher levels of work
• The body adapts physiologically when training
  load is gt its used to
• Overloading can be achieved by varying 3 factors
• in training
• - increasing INTENSITY of exercise
• - increasing FREQUENCY of activity
• - increasing DURATION of exercise or number
• of REPETITIONS

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Principles of Training

• The method used to achieve overload is dependent
  on the specific fitness desired and the
• aim of the training program.

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Principles of Training

• 3. TRAINING THRESHOLDS
• A minimum intensity and duration of stress must
  be
• exceeded before adaptations in physiological
• capacities are triggered.
• Aerobic Threshold
• The level of intensity that allows you to
  exercise
• using the aerobic energy system
• Improvements can be achieved by training at 60
  85 max HR for at least 30 minutes.
• Can be increased by training at higher end of
  training zone

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Principles of Training

• Anaerobic Threshold
• Working above aerobic threshold you will feel out
  of breath, possibly nausea and cramping. At this
• point you have reached anaerobic threshold.
• Can be increased by using short bursts of high
  intensity activity, interspersed with aerobic
  workout
• If you are able to have a conversation during
  your workout you are working in the aerobic zone

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Principles of Training

• 4. INDIVIDUAL DIFFERENCES
• Individuals will respond to the same training in
• different ways
• Factors affecting physiological responses to
• training
• - genetics - fitness levels
• - heart size - muscle mass
• - fibre type - fat distribution
• - joint flexibility
• Optimal benefits result from programs geared to
• the individual needs capabilities of the athlete

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Principles of Training

• 5. REVERSIBILITY
• Training effects are reversible
• If training stops, is done irregularly or with
  not
• enough intensity then adaptations will be
  reversed.
• - This process is also referred to as detraining

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Principles of Training

• TYPES OF TRAINING
• 1. ANAEROBIC TRAINING
• To improve anaerobic capacity we need to overload
• The ATP-CP Lactic Acid energy systems
• ATP-CP System
• Engage specific muscles in repeated 5-10 second
  bursts of activity
• The activity must use the specific muscles
  required for the particular sport

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Principles of Training

• Lactic Acid System
• Improving the capacity requires repeated bouts of
  up to 1 minute max effort, stop 30 seconds prior
  to exhaustion. Repeat after 3-5 minutes recovery.
• This causes lactic acid build-up which overloads
  the muscles and increases lactic acid tolerance.
• Activities chosen must engage the specific muscle
  groups.

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Principles of Training

• 2. AEROBIC TRAINING
• The aerobic energy system provides energy for
• prolonged activities by producing ATP from
• Glycogen, with oxygen
• 2 main goals of aerobic training are
• Increase capacity of cardiorespiratory system
  (cardiac output/ stroke volume) efficiency of
• respiratory system
• Enhance capacity of specific muscles to process
  oxygen
• brief bouts of repeated exercise long-duration
  efforts develop aerobic capacity.

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Principles of Training

• 3. STRENGTH TRAINING
• Three types of muscular action
• Concentric action muscle shortens, joint movet
• occurs as tension develops eg raising dumbell
• Eccentric action external resistance gt muscle
  force muscle lengthens while developing tension
  eg lowering dumbell (bicep lengthens)
• - Isometric action when muscle generates force
  attempts to contract but cant overcome
  external force eg pressing against a wall

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Principles of Training

• Basic principles of strength training
• - overload
• - progressive resistance (reps or weights)
• - specificity
• - largest muscle groups first
• - warm-up
• - breathe when lifting
• - technique

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Principles of Training

• 4. SPEED TRAINING
• Training methods best suited to improving speed
  are circuit and interval training
• Progressive overload achieved by decreasing the
  duration but increasing the reps
• 5. POWER TRAINING
• Power is combo of speed and strength
• Training methods best suited to improving it are
  resistance training, interval circuit training
  plyometrics

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Principles of Training

• FLEXIBILITY TRAINING
• There are 2 types of flexibility static
  dynamic.
• Training should be specific
• - static exercises eg hold quad stretch for
  20secs
• - dynamic exercises that involve movement during
  the stretch eg side bends
• Best training methods to improve flexibility are
• - static dynamic stretching, slow active
  stretching (SAS) Proprioreceptive neuromuscular
  facilitation (PNF)

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Principles of Training

• METHODS OF TRAINING
• Continuous Training
• Fartlek Training
• Interval Training
• Circuit Training
• Resistance Strength Training
• Isometric Strength Training
• Flexibility Training
• Plyometrics

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Principles of Training

• 1. CONTINUOUS TRAINING
• Involves sustained activity for between 20 60
  minutes
• Improves cardio-respiratory endurance and
  muscular endurance
• In order to develop aerobic capacity through
• continuous training the following variables must
  be
• considered

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Principles of Training

• Intensity
• How strenuous the exercise must be
• Between 70-85 of maximum heart rate
• Duration
• Length of the training session (at least 20 mins)
• Frequency
• Number of training sessions per week
• Type of Activity
• Depends on individual interests and objectives of
  training program

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Principles of Training

• 2. FARTLEK TRAINING
• Modified form of continuous training involving
• regular changes of pace
• The changes of pace increase the involvement of
  the anaerobic energy systems while primarily
  using the aerobic system

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Principles of Training

• 3. INTERVAL TRAINING
• Comprises a series of repeated short bouts of
  exercise interrupted by periods of relief (rest
  or light exercise)
• Designed to improve speed, power, agility and
  anaerobic capacity
• Key Variables in Interval Training
• Work Interval
• Refers to the exercise phase at a prescribed
• intensity

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Principles of Training

• Recovery Interval
• - Refers to the time between work bouts, and the
• type of activity during the recovery
• Heart rate should drop to 120 beats per minute
• The recovery interval is expresses in relation to
  the work interval as a ratio eg a 12 ratio means
  the recovery interval is twice as long as the
  work interval
• Set
• Refers to a series of work-recovery intervals

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Principles of Training

• Repetition
• Refers to the number of work intervals in a given
• set
• 4. CIRCUIT TRAINING
• A number of exercise stations that are
  consecutively arranged in a given area, to be
  completed in as short a time as possible
• Has potential to develop aerobic capacity,
  anaerobic capacity, strength, power, agility,
  flexibility and muscular strength

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Principles of Training

• Activities included in circuit depend on
  objectives of the training program
• 10 to 15 stations requiring 8 12 minutes to
  complete
• Usually repeated 2 or 3 times during a session

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Principles of Training

• 5. RESISTANCE STRENGTH TRAINING
• Involves performing a series of exercises with
  resistance, using either free or machine weights
• Produces improvements in muscular strength and
  muscular endurance
• 3 types Isotonic, Isometric, Isokinetic
• TERMS TO KNOW
• Repetition (rep)
• Set
• Repetition Maximum (RM)

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Principles of Training

• 6. ISOMETRIC STRENGTH TRAINING
• Involves contracting a muscle against an
  immovable resistance, wherey a muscle exerts
  force but there is no joint movement
• Limited in its application
• Useful in sports like Judo and Gymnastics

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Principles of Training

• 7. PLYOMETRICS
• A very specialised form of power training
• Rapid eccentric contraction (muscle lengthens)
• followed by a rapid concentric contraction
  (muscle shortens)