Understand the Principles of Training using the wordsSPORT
3 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. 4 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.
5 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)
6 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. 7 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.
8 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.
9 In pairs
Choose a sport list as many specific ways as you can to OVERLOAD a training session.
10 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
11 Tedium T stands for.
Finally training shouldnt be TEDIUS. It must be varied and interesting to keep the athlete motivated.
I love running! 12 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
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