LESSON 20 – LESSON 20 – PRINCPLES OF PRINCPLES OF

TRAININGTRAINING

CHECK HOMEWORK FROM CHECK HOMEWORK FROM LAST LESSON – ENSURE THAT LAST LESSON – ENSURE THAT THEY KNOW HOW TO MEASURE THEY KNOW HOW TO MEASURE EACH ASPECT.EACH ASPECT.

HealthHealth Related Fitness Related Fitness

5 areas:5 areas: Cardiovascular fitness/Cardiovascular fitness/

enduranceendurance

Muscular StrengthMuscular Strength

Muscular EnduranceMuscular Endurance

FlexibilityFlexibility

Body CompositionBody Composition

Test

Multi-stage fitness test

Hand Grip Dynamometer

Sit up bleep test

Sit and Reach

BMI

Pg 39 & 100

Easy as….Easy as….

gility

alance

o-ordination

ower

eaction time

peed

AgilityAgility ““the ability to change the position of the body the ability to change the position of the body

quickly”quickly”

Activities requiring agilityActivities requiring agilitybasketballbasketball netballnetball rugbyrugby

Testing for agilityTesting for agilityIllinois agility testIllinois agility test

Semo agility testSemo agility test

BalanceBalance

““the ability to retain the centre of massthe ability to retain the centre of mass (gravity) of the body above the base of (gravity) of the body above the base of support”support”

Activities requiring balanceActivities requiring balance

GymnasticsGymnastics DanceDance FootballFootball

Testing for balanceTesting for balanceStork standStork stand

Co-ordinationCo-ordination

““the ability to use two or more body parts the ability to use two or more body parts together”together”

Activities requiring co-ordinationActivities requiring co-ordinationFootballFootball BasketballBasketball NetballNetball CricketCricket

Testing for co-ordinationTesting for co-ordinationtennis ball bouncetennis ball bounce

PowerPower

““the ability to do strength performances the ability to do strength performances quickly. Power = strength x speed”quickly. Power = strength x speed”

Activities requiring powerActivities requiring powerSprintingSprinting Swimming Swimming

Testing for powerTesting for powerSergeant jumpSergeant jump

Reaction timeReaction time

““the time between the presentation of a the time between the presentation of a stimulus and the onset of movement”stimulus and the onset of movement”

Activities requiring reaction timeActivities requiring reaction timeAthleticsAthletics SwimmingSwimming Tennis Tennis

Testing for reaction timeTesting for reaction timeRuler dropRuler drop

SpeedSpeed

““the rate an individual is able to perform a the rate an individual is able to perform a movement or cover a distance in a short movement or cover a distance in a short period of time”period of time”

Activities requiring speedActivities requiring speedAthleticsAthletics SwimmingSwimming Badminton Badminton

Testing for speedTesting for speed15 metre/25 metre sprint15 metre/25 metre sprint

EXPAIN AND USE THE MICRO- EXPAIN AND USE THE MICRO- CYCLE DIAGRAM TO SHOW CYCLE DIAGRAM TO SHOW OVERLOAD, PROGRESSION AND OVERLOAD, PROGRESSION AND SPECIFICITY – ALSO, TALK SPECIFICITY – ALSO, TALK ABOUT THRESHOLD AND ABOUT THRESHOLD AND LEVELS OF TRAINING. – 60 – LEVELS OF TRAINING. – 60 – 80%80%

EXPLAIN AND GIVE DEFINITIONS OF THE OF THE EXPLAIN AND GIVE DEFINITIONS OF THE OF THE FOLLOWING NINE PRINCIPLES OF TRAINING:FOLLOWING NINE PRINCIPLES OF TRAINING:

INDIVIDUAL NEEDSINDIVIDUAL NEEDS SYSTEMATIC PROGRAMMESYSTEMATIC PROGRAMME OVERLOADOVERLOAD SPECIFICITYSPECIFICITY PROGRESSIONPROGRESSION FITTFITT REGULARITYREGULARITY MODERATIONMODERATION REVERSIBILTYREVERSIBILTY REST AND RECOVERYREST AND RECOVERY

WHEN YOU ARE PLANNING WHEN YOU ARE PLANNING YOUR PEP YOU SHOULD YOUR PEP YOU SHOULD IDENTIFY THESE PRINCIPLES IDENTIFY THESE PRINCIPLES AND EXPLAIN WHICH AND EXPLAIN WHICH METHODS OF TRAINING YOU METHODS OF TRAINING YOU WILL BE USING TO DEVELOP WILL BE USING TO DEVELOP THESE.THESE.

INDIVIDUAL NEEDSINDIVIDUAL NEEDS

INDIVIDUAL NEEDS – WHAT INDIVIDUAL NEEDS – WHAT PARTS DO I NEED TO IMPROVE IN PARTS DO I NEED TO IMPROVE IN ORDER TO IMPROVE MY OVERALL ORDER TO IMPROVE MY OVERALL PREFORMANCE. YOU NEED TO PREFORMANCE. YOU NEED TO IDENTIFY PERSONAL IDENTIFY PERSONAL WEAKNESSES. FOR EXAMPLE, WEAKNESSES. FOR EXAMPLE, SPEED OR MUSCUALR STRENGTH. SPEED OR MUSCUALR STRENGTH. WHY CAN’T YOU FOLLOW WHY CAN’T YOU FOLLOW SOMEONE ELSES PROGRAMME?SOMEONE ELSES PROGRAMME?

SYSTEMATIC SYSTEMATIC PROGRAMMEPROGRAMME

SYSTEMATIC PROGRAMME – SYSTEMATIC PROGRAMME – ONCE THE INDIVIDUAL NEEDS ONCE THE INDIVIDUAL NEEDS HAVE BEEN IDENTIFIED THEN HAVE BEEN IDENTIFIED THEN ONE MUST THINK ABOUT ONE MUST THINK ABOUT DEVISING SOME SORT OF DEVISING SOME SORT OF SYSTEMATIC PROGRAMME THAT SYSTEMATIC PROGRAMME THAT IS GOING TO ACHIEVE THE IS GOING TO ACHIEVE THE DESIRED QUALITIES. PLANNED DESIRED QUALITIES. PLANNED PROGRAMME OF ACTIVITIES.PROGRAMME OF ACTIVITIES.

PROGRESSIVE OVERLOADPROGRESSIVE OVERLOAD

PROGRESSIVE OVERLOAD – IS PROGRESSIVE OVERLOAD – IS EXERCISING AGAINST A RESISTANCE EXERCISING AGAINST A RESISTANCE GREATER THAN WHICH IS GREATER THAN WHICH IS NORMALLY ENCOUNTERED. NORMALLY ENCOUNTERED. OVERLOADING A SYSTEM WILL OVERLOADING A SYSTEM WILL CAUSE IT TO RESOND AND ADAPT. CAUSE IT TO RESOND AND ADAPT. YOU COULD INCREASE THE YOU COULD INCREASE THE INTENSITY OF THE EXERCISE. INTENSITY OF THE EXERCISE. INCREASE THE FREQUENCY. INCREASE THE FREQUENCY. INCREASE THE DURATION OF THE INCREASE THE DURATION OF THE EXERCISE.EXERCISE.

SPECIFICITYSPECIFICITY

SPECIFICITY – TRAINING SPECIFICITY – TRAINING SHOULD REFLECT THE SHOULD REFLECT THE SPECIFIC REQUIRMENTS OF SPECIFIC REQUIRMENTS OF THE SPORT.THE SPORT.

PROGRESSIONPROGRESSION

PROGRESSION – AFTER PROGRESSION – AFTER EVALUATION, YOU WOULD BE EVALUATION, YOU WOULD BE INVOLVED IN FURTHER INVOLVED IN FURTHER PLANNING TO PRODUCE PLANNING TO PRODUCE ANOTHER PROGRAMME WHICH ANOTHER PROGRAMME WHICH WOULD TAKE THE ATHLETE ON WOULD TAKE THE ATHLETE ON TO A HIGHER LEVEL TO A HIGHER LEVEL PROGRAMME – WHICH PROGRAMME – WHICH EFFECTIVELY MEANS TO EFFECTIVELY MEANS TO GRADUALLY INCREASE YOUR GRADUALLY INCREASE YOUR TRAINING.TRAINING.

FITTFITT

FITT – FREQUENCY, INTENSITY, FITT – FREQUENCY, INTENSITY, TIME AND TYPETIME AND TYPE

REGULARITY – TRAINING ON A REGULARITY – TRAINING ON A REGUALR BASIS – IS SIMILAR REGUALR BASIS – IS SIMILAR TO THAT OF FREQUENCYTO THAT OF FREQUENCY

MODERATIONMODERATION

MODERATION – WHICH MEANS MODERATION – WHICH MEANS GETTING THE BALANCE RIGHT GETTING THE BALANCE RIGHT BETWEEN NOT TRAINING BETWEEN NOT TRAINING ENOUGH AND TRAINING TOO ENOUGH AND TRAINING TOO MUCH OF OVER TRAINING – MUCH OF OVER TRAINING – ACHIEVING THIS BALANCE IS ACHIEVING THIS BALANCE IS VERY IMPORTANT.VERY IMPORTANT.

REST AND RECOVERYREST AND RECOVERY

REST AND RECOVERY - REST IS REST AND RECOVERY - REST IS THE PERIOD OF TIME THE PERIOD OF TIME ALLOTTED TO RECOVERY AND ALLOTTED TO RECOVERY AND RECOVERY IS THE TIME RECOVERY IS THE TIME REQUIRED TO REPAIR DAMAGE REQUIRED TO REPAIR DAMAGE TO THE BODY CAUSED BY TO THE BODY CAUSED BY TRAING OR COMPETITION.TRAING OR COMPETITION.

REVERSIBILTYREVERSIBILTY

REVERSIBILTY – TRAINING REVERSIBILTY – TRAINING EFFECTS ARE REVERSIBLE. IF EFFECTS ARE REVERSIBLE. IF TRAINING IS INFREQUENT OR TRAINING IS INFREQUENT OR NOT SUFFICIENTLY INTENSIVE NOT SUFFICIENTLY INTENSIVE THE TRAINING EFFECT WILL THE TRAINING EFFECT WILL DIMINISH. THIS COULD DIMINISH. THIS COULD HAPPEN WHEN YOU BECOME HAPPEN WHEN YOU BECOME ILL OR GO ON HOLIDAY!ILL OR GO ON HOLIDAY!

HOMEWORKHOMEWORK

WHEN DEVISING YOUR PEP WHEN DEVISING YOUR PEP YOU NEED TO BE AWARE OF YOU NEED TO BE AWARE OF GOAL SETTING. WRITE ABOUT GOAL SETTING. WRITE ABOUT SETTING SMART GOALS P56SETTING SMART GOALS P56