Victory Physical EducationCopyright 2005 Physical Education Physical Education Principles of...

Victory Physical EducatioVictory Physical Education n

Copyright 2005Copyright 2005

Physical EducationPhysical Education Principles of TrainingPrinciples of Training



Fitness Training PrinciplesFitness Training Principles

In preparing your exercise programme, In preparing your exercise programme, you need to bear in mind the following.you need to bear in mind the following.

1.1. the individual and their the individual and their requirementsrequirements

2. specific components of fitness2. specific components of fitness 3. warm up and cool down3. warm up and cool down



The individual and their The individual and their requirementsrequirements

First you must establish the purpose of First you must establish the purpose of the exercise programme. There are the exercise programme. There are many reasons why an individual may many reasons why an individual may wish to undertake a personal exercise wish to undertake a personal exercise programme: to lose weight, to regain programme: to lose weight, to regain fitness for competition after a lay-off fitness for competition after a lay-off because of injury, and so on.because of injury, and so on.

Whatever the reason maybe it will Whatever the reason maybe it will influence the nature and possibly the influence the nature and possibly the severity of the programme you intend to severity of the programme you intend to plan.plan.




An initial assessment may also need to be An initial assessment may also need to be reviewed every so often in the light of reviewed every so often in the light of progress and any change of progress and any change of circumstances: for example, illness or circumstances: for example, illness or periods when commitments at work make periods when commitments at work make it difficult to find time to exercise.it difficult to find time to exercise.

There are two important questions to be There are two important questions to be asked when planning a personal exercise asked when planning a personal exercise programmeprogramme




1. Is the training programme for 1. Is the training programme for general health and well being?general health and well being?

2. Is the training programme for a 2. Is the training programme for a specific activity?specific activity?

The answer will affect the type of programme you The answer will affect the type of programme you plan.plan.



Specific fitness componentsSpecific fitness components With regard to the content of the With regard to the content of the

programme, a general exercise programme programme, a general exercise programme will need to address a wide range of fitness will need to address a wide range of fitness components. An activity-specific programme components. An activity-specific programme will need, in addition, to concentrate on will need, in addition, to concentrate on those components identified as relevant.those components identified as relevant.

You may decide to work in all the You may decide to work in all the components of fitness but select no more components of fitness but select no more than four or five of them to be part of any than four or five of them to be part of any one exercise session.one exercise session.



Specific activitySpecific activity Your programme might be designed Your programme might be designed

to improve fitness for a specific to improve fitness for a specific activity. Nevertheless, it might still be activity. Nevertheless, it might still be advisable to ensure that an all round advisable to ensure that an all round programme of exercise came before programme of exercise came before more specialised work.more specialised work.

ExampleExample – In the case of a shot- – In the case of a shot-putter, flexibility, agility and putter, flexibility, agility and cardiovascular endurance might cardiovascular endurance might be addressed as part of both be addressed as part of both warm up and cool down routines warm up and cool down routines so that the body of the training so that the body of the training programme can concentrate on programme can concentrate on the event-specific components – the event-specific components –



Specific activitySpecific activity

Week 1; Strength, Co-ordination, Timing. Week 1; Strength, Co-ordination, Timing.

Week 2; Muscular Endurance, Speed of Week 2; Muscular Endurance, Speed of Reaction. Reaction.

Week 3; Strength, Co-ordination, Timing. Week 3; Strength, Co-ordination, Timing.



Fitness ComponentsFitness Components

Cardiovascular EnduranceCardiovascular Endurance Muscular EnduranceMuscular Endurance

StrengthStrength FlexibilityFlexibility

AgilityAgility BalanceBalance

Co-ordinationCo-ordination Speed of ReactionSpeed of Reaction

TimingTiming



Warm up and Cool downWarm up and Cool down

Why Warm up?Why Warm up?

The body needs to be well prepared for The body needs to be well prepared for physical exercise. It is not such a good physical exercise. It is not such a good idea to suddenly begin strenuous activity idea to suddenly begin strenuous activity and expect the body’s systems to adapt and expect the body’s systems to adapt instantly without injury. As part of this instantly without injury. As part of this preparation we need to ensure the preparation we need to ensure the following:following:



Warm up and Cool downWarm up and Cool down 1. Pulse rate should be gradually raised.1. Pulse rate should be gradually raised.

2. Joint flexibility should be addressed 2. Joint flexibility should be addressed through a series of moderate stretching through a series of moderate stretching and mobility exercises.and mobility exercises.

3. Skills that are part of the activity can be 3. Skills that are part of the activity can be part of your warm up.part of your warm up.

4. Performer to become mentally focused 4. Performer to become mentally focused on the activity.on the activity.



Warm up and Cool downWarm up and Cool downenvironmentenvironment

Where possible the warm-up environment Where possible the warm-up environment should resemble that of the competition.should resemble that of the competition.

Example – Swimmers should warm up in a Example – Swimmers should warm up in a practice pool, weightlifters should warm practice pool, weightlifters should warm up in a weight-room.up in a weight-room.



Warm up and Cool downWarm up and Cool down

Why cool down?Why cool down? The purpose of the cool down is, in The purpose of the cool down is, in

many respects, the exact opposite of many respects, the exact opposite of the warm up.the warm up.

The body has been working at a The body has been working at a maximum level in competition or in maximum level in competition or in training and must be allowed to return training and must be allowed to return gradually to it’s normal resting rate.gradually to it’s normal resting rate.



Warm up and Cool downWarm up and Cool down During exercise, the heart rate is much faster During exercise, the heart rate is much faster

during exercise than normal and blood is during exercise than normal and blood is being pumped around the body at a higher being pumped around the body at a higher rate. Suddenly stopping this physical activity rate. Suddenly stopping this physical activity will cause blood to pool in the bodies tissues, will cause blood to pool in the bodies tissues, which effectively then has nowhere to go.which effectively then has nowhere to go.

If the heart slows down too quickly, this can If the heart slows down too quickly, this can also slow down the removal of also slow down the removal of LACTIC ACIDLACTIC ACID from the muscle tissues and can cause from the muscle tissues and can cause muscle soreness when the body finally cools muscle soreness when the body finally cools down.down.



Principles of TrainingPrinciples of Training

We need to train to improve our fitness. We need to train to improve our fitness. For steady progress and to avoid injury For steady progress and to avoid injury we should follow the SPORT principles.we should follow the SPORT principles.

SSpecificitypecificity PProgressionrogression OOverloadverload RReversibilityeversibility TTediumedium



SpecificitySpecificity

Every type of exercise has a particular Every type of exercise has a particular effect on the body. The type of effect on the body. The type of training we choose must be right for training we choose must be right for the type of improvement we want to the type of improvement we want to see.see.

We must always use a training We must always use a training programme that puts regular stress programme that puts regular stress on the muscle groups or body system on the muscle groups or body system that we want to develop.that we want to develop.



SpecificitySpecificity

SprintersSprinters – include a lot of speed work in – include a lot of speed work in there training. This helps to develop their fast there training. This helps to develop their fast twitch muscle fibres.twitch muscle fibres.

Endurance athletesEndurance athletes – need to develop their – need to develop their slow twitch muscle fibres. They train over slow twitch muscle fibres. They train over

longer distances of for a longer time.longer distances of for a longer time. Games playersGames players – include both – include both

speed and endurance training into their speed and endurance training into their programme, developing both types if muscle programme, developing both types if muscle fibres.fibres.



ProgressionProgression The body takes time to adapt to more or The body takes time to adapt to more or

harder exercise. We must build up stress on harder exercise. We must build up stress on our bodies in a gradual, or progressive, way – our bodies in a gradual, or progressive, way – by lifting heavier weights or running further.by lifting heavier weights or running further.

What do you think will happen if we What do you think will happen if we build up stress on the body too quickly build up stress on the body too quickly or slowly?or slowly?

We will increase the risk of injury or may We will increase the risk of injury or may become disinterested or bored and give up.become disinterested or bored and give up.



OverloadOverload Quite simply, we can only achieve improvements Quite simply, we can only achieve improvements

in most aspects of physical performance by in most aspects of physical performance by forcing the body to work beyond it’s current forcing the body to work beyond it’s current known limits. In other words we OVERLOAD it.known limits. In other words we OVERLOAD it.

ExampleExample – to improve our aerobic fitness by – to improve our aerobic fitness by running, we could run more times a week, running, we could run more times a week, complete the run in a shorter time or increase complete the run in a shorter time or increase the distance we run. Each one of these will the distance we run. Each one of these will overload the aerobic system. The aerobic overload the aerobic system. The aerobic system will gradually adapt to cope with the system will gradually adapt to cope with the overload and we will become fitter.overload and we will become fitter.



ReversibilityReversibility

The process of REVERSIBILITY applies The process of REVERSIBILITY applies to most aspects of physical to most aspects of physical performance. It means that the performance. It means that the effects (or improvements) of training effects (or improvements) of training will be lost at about one third of the will be lost at about one third of the rate at which they were gained.rate at which they were gained.



ReversibilityReversibility

We lose our aerobic fitness more easily We lose our aerobic fitness more easily than our anaerobic fitness because our than our anaerobic fitness because our muscles quickly lose much of their ability muscles quickly lose much of their ability to use oxygen.to use oxygen.

Our anaerobic fitness is affected less by Our anaerobic fitness is affected less by not training. If we follow a strength-not training. If we follow a strength-training programme for 4 weeks, we will training programme for 4 weeks, we will lose our gains in strength after about 12 lose our gains in strength after about 12 weeks of inactivity.weeks of inactivity.



TediumTedium Our training programme must be varied to avoid Our training programme must be varied to avoid

TEDIUM – boredom. By using a variety of different TEDIUM – boredom. By using a variety of different training methods we will keep our enthusiasm and training methods we will keep our enthusiasm and motivation.motivation.

1. We can follow a long work out with a short 1. We can follow a long work out with a short one, a hard session with relaxed one or high one, a hard session with relaxed one or high speed session with a long one.speed session with a long one.

2. We may be able to change the way we 2. We may be able to change the way we train and where we train.train and where we train.

3. Vary the way we train – shin splints can be 3. Vary the way we train – shin splints can be avoided by running on grass rather than on avoided by running on grass rather than on hard roads.hard roads.

Our training programme must be varied to avoid Our training programme must be varied to avoid TEDIUM – boredom. By using a variety of different TEDIUM – boredom. By using a variety of different training methods we will keep our enthusiasm and training methods we will keep our enthusiasm and motivation.motivation.

1. We can follow a long work out with a short 1. We can follow a long work out with a short one, a hard session with relaxed one or high one, a hard session with relaxed one or high speed session with a long one.speed session with a long one.

2. We may be able to change the way we 2. We may be able to change the way we train and where we train.train and where we train.

3. Vary the way we train – shin splints can be 3. Vary the way we train – shin splints can be avoided by running on grass rather than on avoided by running on grass rather than on hard roads.hard roads.

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