Copyright 2005 1 Training Principles of training Methods of training.

Copyright 2005 www.teacheresourcenet.com 1

Training

Principles of training

Methods of training

Learning Outcomes

• Understand the principles of training and how they apply to specific sports

• Identify how the SPORT and FITT principles are applied to designing training programs

• Explain how different training methods affect different components of fitness

Starter, Look at the pictures what training methods do they use? Are they all the same or different? Why?


Principles of Training.There are five key principles of training:

Specificity

Progression

Overload

Reversibility

Tedium


Specificity

E.g.Lance Armstrong will train specifically for cycling. Much of his training will take place on a bike, replicating the type of activity that he performs during a race. Lance Armstrong will focus on training the major muscle groups used when cycling; quads, hamstrings, gastrocnemius & soleus.

“ “ Training for a specific sport, training in a specific way or Training for a specific sport, training in a specific way or training a specific body part to function in a particular way.”training a specific body part to function in a particular way.”


Progression“Gradually increasing the load placed upon your body to allow

continual improvement to your body to occur.”

• If an athlete always trained at the same intensity then little benefit would be gained once the body had adapted to the increased training load.

• To allow continual improvement to be made training must be made gradually more difficult.

• This is why an athlete who has been training regularly for a long period of time will have a harder training programme than an untrained person who has just joined a gym.


Overload

“Placing extra demands on the body so it has to work harder than normal, thus allowing the body to adapt (improve) to the loads

placed upon it.”

• Overload is based on thresholds of training and the F.I.D. principle.


Reversibility“ Benefits gained by training are easily lost.”

• If an athlete does not train then the benefits that they have worked hard to create will be lost.

• To maintain the benefits created by training the body still needs to be overloaded.

• Endurance is lost three times quicker than it is gained.

Keywords:

Atrophy – Reduction in muscle size through lack of training.Hypertrophy – Increase in muscle size due to the effects of training.

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Tedium“If exercise is boring, people will not want to take part –leading

to reversibility.”

• Exercise / training should be varied to maintain interest.

• Small achievable goals should be set to give a sense of progress / achievement.

• Training with a partner or team mates is a good way to avoid tedium.


Thresholds of Training

Anaerobic Zone

Aerobic Zone

Zone of no benefit

60% MHR

M.H.R. = 220 – age

85% MHR

• Heart gets bigger.

• RHR drops.

• Blood volume increases.

• More capillaries around muscles.

• Heart wall gets thicker.

• Blood vessels gain elasticity.

Long term benefits of training:

What is your heart rate?

• Maximal HR work it out 220-age • Resting heart rate time 10 seconds and count

the beats of your pulse and times by 6, work it out

• What is aerobic 60% and 85% anaerobic training zones work them out in pairs


Frequency“The number of times a person trains each week.”

• The more often a person trains, the more often their body is stressed.

• This leads to a quicker gain in fitness.

• The general population should exercise at least 3 times per week.

• Top athletes need to train more frequently than this.

• Recovery is also important; not enough recovery time will lead to overtraining and overuse injuries.


Intensity“How hard the exercise is.”

• Pulse rate is a good indicator of the intensity of exercise.

• 60% – 85% (m.h.r.) is the ideal training zone, the fitter the person the higher in this zone they should train.

• To help monitor this people can use heart rate monitors.

• Weight trainers also use percentage calculations to work out their training thresholds.

• They work out their maximum lifting weight on each exercise.

• 70% of this is then lifted to improve strength.

• 30% of this is then lifted to improve endurance.


Duration“The length of the training session.”

• The length of training session is linked to the type exercise / improvement that the athlete requires.

• A sprinter may train in many short bursts of 10 – 30 seconds over an hour.

• A marathon runner may train continuously for 1.5 – 2 hours at a time.

• For general health benefits people should aim to train for at least 20 minutes, after completing a warm up, with their heart rate in the training zone.


Forms of Training - Circuit“A series of different exercises completed using different parts of the body, working on each exercise for a

specified amount of time”

• Circuit training can be adapted to work on many different aspects of fitness; strength, speed, stamina, flexibility.

• The circuit should be organised so muscles are not worked on consecutive stations.

BenefitsEasy to accommodate large numbers of people, keeps training varied, can work more than 1 aspect of fitness at a time, individual targets can be met.

LimitationsRequires a degree of space, not really suitable for training on your own, circuit activities need to be varied to avoid tedium.

DipsSquat thrusts

Shuttles

Skipping

Press ups

Crunches

Back raisesStar jumps


Forms of Training - Interval“Periods of work interspersed with periods of rest.”

• Interval can either be long or short interval training.

• Completed as sets and reps.

• Short interval develops the ability to apply maximum effort. The periods of work are very short – 15 seconds and the periods of rest relatively long – up to 2 minutes. Suitable for sprinters.

• Long interval develops the ability to apply sub maximal effort over longer periods of time. The periods of work are longer – up to 3 minutes and the periods of rest get longer as the periods of work get longer. Suitable for athletes that need to repeatedly apply sub maximal effort – games players.

BenefitsEasy to organise, very sports specific.

LimitationsVarying abilities difficult to cope with, difficult to easily set individual targets.


Forms of Training - Weight“The use of weights to provide resistance to allow training benefits to occur.”

• Can be either fixed weights or free weights.

• Athletes can develop strength, endurance and power using weight training.

• Athletes train using a system of sets and reps.

SetsThe number of times a group of repetitions is completed.RepsThe number of times an exercise is repeated in one go.

Strength = 70% of 3 lift max x low reps (8-12)Endurance = 30% of 3 lift max x high reps (15-50)Power = Strength x Speed (Same as strength but a fast lifting action.)


Fixed WeightsFixed Weights

Also known as weights machines, the weight can only follow a pre defined range of movement.

Benefits

Safe, easily used alone, develop correct lifting position, isolate agonist (muscle causing movement) well.

Limitations

Do not develop synergist (stabilising) muscles, maximum amount of weight is pre defined limiting their use for well conditioned athletes.


Free WeightsFree Weights

Weights that are not encased in a machine, are free to move anywhere, no pre defined range of movement.

Benefits

Easy to add more weight, develops synergist (stabilising) muscles as well as agonist, (muscle causing movement) greater range of possible exercises.

Limitations

Greater risk of injury due to incorrect lifting technique, requires at least two other people to acts as spotters when using heavy weights.


Forms of Training - Fartlek“A form of exercise that varies overload by varying the speed and effort that is applied by the

participant.”

• Occurs over a period of time (about 45mins, minimum 20mins) when an athlete will vary the intensity (heart rate) at which they are exercising.

• It develops both the aerobic and anaerobic energy systems.

• Ideal for games players.

BenefitsEasy to organise, varied training activities, varied training outcomes, works all three

energy systems, can be adapted to different situations.Limitations

Needs careful planning, can need large amounts of space / varied terrain.


Forms of Training - Continuous“Regular rhythmic contractions of large muscle groups.”

• Used to build endurance.• Works the aerobic energy system.• Athletes operate between 60% and 80% of max heart rate.• Minimum length of exercise time is 20 minutes.• Ideal for endurance athletes (5000m+) and people wishing to improve general

health & fitness.

BenefitsEasy to do, builds fitness quickly, can be adapted to different situations / equipment.

LimitationsCan become boring.


Forms of Training - Endurance“Endurance – the ability to keep going for long periods of time.”

Endurance training requires regular rhythmic contraction of major muscle groups (slow twitch), at a constant pulse rate, over a long period of time.

Suitable activities:Jogging, cycling, swimming, rowing, stepping, x trainer, aerobics

• FrequencyAt least 3 sessions per week.

• IntensityAthletes that wish to improve endurance operate between 60% & 80% of their maximum heart rate. (220 – age)

Duration• An athlete would exercise for at least 20 minutes (building fitness) but possibly up

to 2 hours. (ultra endurance events)

Aerobic Energy System


Forms of Training - Speed“The ability to move the body or parts of the body from one place to another in the

shortest possible time.”

Speed training requires vigorous bursts of muscular contraction (fast twitch) over short periods of time.

Suitable activities:Short & Long interval training, resistance training, acceleration sprints.

Frequency• At least 3 times per week.

Intensity• Between 85% mhr and maximum heart rate.

Duration• If working at 85%mhr speed training will not last longer than 3 minutes. If working

maximally the training will last no longer than 1 minute. These training loads will be repeated so the actual session could last up to ½ an hour.

Anaerobic Energy System – ATP/PC & Lactic Acid System


Forms of Training - Strength“The ability to apply maximum force to an object.”

Strength training requires few regular muscular contractions applying maximum effort over a short period of time.

Suitable activities:Resistance training either using fixed or free weights or body weight resistance training.

Frequency• Maximum number of sessions on each muscle group - 3 times per week.

Intensity• Athletes should lift 70% of their 3 rep max to develop strength.

Duration• Athletes should complete between 3 & 5 sets of between 8 & 12 repetitions.

Anaerobic Energy System - ATP/PC & Lactic Acid System


Threshold TrainingThreshold training is based on finding out a persons maximum level of performance and then working at certain levels of this maximum to develop particular aspects of fitness.

Threshold training can be used to develop all aspects of fitness.

• Aerobic and anaerobic training zones are based on a persons maximum heart rate.

• Weight training is based upon a persons ability to complete 3 rep max lifts

• PNF (Proprioceptive Neuromuscular Facilitation) flexibility training is based upon finding the threshold of a persons flexibility and then using muscular contraction to extend this range of movement.


Threshold Training – ResistanceA weight trainer needs to find out the maximum weight that they can lift 3 times for each exercise that they want to perform. (3 rep max)

They will then use this figure to calculate the training thresholds for strength (70%) and endurance (30%).

Examples

Aim: Increase strength using the bench press exercise.3 rep max: 100kg.Required lifting weight (70%): 70kg.Actual exercise: 3 sets of 8 reps lifting 70kg

Aim: Increase strength using the bench press exercise.3 rep max: 100kg.Required lifting weight (30%): 30kg.Actual exercise: 3 sets of 15 reps lifting 30 kg.


Flexibility Training

“Flexibility is the range of movement around a joint.”

There are 3 main ways of developing flexibility:

• Static stretching.• Ballistic stretching.• PNF stretching.


Proprioceptive Neuromuscular Facilitation.

P.N.F. Stretching

• P.N.F. stands for Proprioceptive Neuromuscular Facilitation.

• This type of stretching is very good for increasing flexibility.

• The athlete takes the limb to the point at which resistance is felt.

• They then complete an isometric contraction (muscle length does not change) against an immovable object, usually a partner.

• They then repeat this process (second and third time the muscle is able to stretch further) until their own limit is reached.


Ballistic StretchingBallistic Stretching

• Also called dynamic or active stretching.

• This involves the athlete moving the limb through an extreme range of movement, once it is in a stretched position.

• The athlete uses jerky movements to try to increase flexibility at the joint.

• This method is only suitable for people who are already flexible.

• This method has risks for injury.


Static StretchingStatic Stretching

• Also called passive stretching.

• The muscle is taken to it’s maximum range and then held for between 10 and 45 seconds.

• The longer the stretch is held the greater chance of an increase in flexibility.

• Less risk of injury than ballistic stretching.

• Provides prevention and relief from muscle / joint pain.

Homework • Revise everything for next theory lesson as we are having a test• 1.Describe the components of fitness required to achieve excellence and their effects on a

footballer’s performance (P1)• • 2. Describe 3 different training methods used to achieve excellence and improve fitness in

Football(P2)• • 3. Describe four different lifestyle factors that can affect a footballer’s ability to train

regularly and their match performance (P3)• • In order to achieve a MERIT grade, you must• • 4. Explain why these components’ of fitness are required to achieve excellence in Football

using examples from the game. (M1)

•

Copyright 2005 1 Training Principles of training Methods of training.

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