STARTER TASK

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STARTER TASK

• When thinking about principles of training what
  do the following letters stand for?
• P.
• R.
• O
• P
• S.
• GIVE a brief explanation of each.

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STARTER TASK ANSWERS

• Progression training should get progressively
  harder to get fitter.
• Reversibility if we dont continue to train it
  we lose it.
• Overload the body must go through overload
  (work harder than normal) in order to progress
• Peaking Peaking is about ensuring that targets
  are achieved at the correct time.
• Specificity training should be specific to the
  players chosen event.

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PHYSICAL EDUCATION DEPARTMENT

• F.I.T.T PRINCIPLES OF TRAINING

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LEARNING OUTCOMES

• Know the F.I.T.T. principles of training and
  their associated elements.
• Understand the definition of each training
  principle.
• Know how they can be applied for different games
  activities.

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PRINCIPLES OF TRAINING 1

• Overload and FITT principles.
• Remember that
• In order to achieve progression the body must go
  through overload.
• This is achieved by following the FITT principle
• Frequency.
• Intensity.
• Time.
• Type.
• Remembered by the pneumonic F.I.T.T.

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PRINCIPLES OF TRAINING 2

• The American College of Sports Medicine (ACSM)
  (2000) which is the gold standard to work by
  recommends -
• Frequency - 5 to 7 times a week
• Intensity moderate (70 mhr)
• Time (duration) - 30 mins
• Type specific to aims or goals.

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PRINCIPLES OF TRAINING 3

• Frequency.
• This is the number of times an individual trains
  and will depend on current level of fitness.
• Deconditioned (unfit) individuals may gain
  benefit from twice weekly sessions.
• International athletes may train twice a day
  seven days a week.
• Optimal training frequency to acquire and
  maintain fitness levels is 3 to 5 sessions per
  week (ACSM, 2000).

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PRINCIPLES OF TRAINING 4

• Intensity.
• How hard you exercise and the amount of energy
  needed to perform an exercise or activity.
• This will be based on the aims or goals of the
  athlete.
• For improvement to occur the HR must be raised
  above 70 of the maximum heart rate (MHR).
• For the professional athlete it should be at
  least as hard if not harder than they will find
  in competition (85 to 110 MHR).

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TASK

• MHR is calculated by
• Subtracting the age from 220
• The MHR for a 18year old would be 202BPM.
• i.e. 220 18 202.
• 70 of this would be approx 140BPM.
• Formula 202MHR X 70 100
• Work out the MHR and 70 for a 20, 40,60 and 80
  year old using the above formula.

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TASK ANSWERS

• The MHR for a 20year old would be 200BPM 70
  140BPM.
• The MHR for a 40year old would be 180BPM 70
  126BPM.
• The MHR for a 60year old would be 160BPM 70
  112BPM.
• The MHR for a 80year old would be 140BPM 70
  98BPM.

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PRINCIPLES OF TRAINING 5

• Time (duration).
• The refers to duration or amount of time spent
  training in each session or week.
• This depends on current fitness levels and goals.
• For people new to exercise this may be as little
  as 20 to 30mins a day.
• International athletes frequently train between
  two or three hours in a session.
• They may also train 2 to 3 times a day.

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PRINCIPLES OF TRAINING 6

• Type
• This will depend on the aims or goals of each
  individual.
• For general fitness it may consist of a badminton
  or aerobics class.
• For those training at an higher level the
  activity must reflect the needs of the sport.
• The training must be developed from general
  fitness to specialised activity.

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TASK 2

• In team games such as football, rugby or
  basketball after general fitness what type of
  activity would the players need to undertake?
• What type of activity would gymnasts such as
  parallel bars or the beam work on?

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TASK 2 ANSWERS.

• Tactical approaches or set pieces.
• The mount and dismount.

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HOMEWORK

• Gordon is a member of the under-16 gymnasts club.
• He wishes to improve his vaulting this year, can
  you
• Identify and explain 2 components of fitness
  which are important to vaulting?
• Identify 2 training principles he will need to
  follow during the year?