Objectives:

Understand and be able to explain the Principles of Understand and be able to

explain the Principles of Training Individual needs; progressive overload, Training
Individual needs; progressive overload, specificity, rest and recovery, the FITT
principle, and specificity, rest and recovery, the FITT principle, and reversibility.
Reversibility
Be able to apply these to your own sport and use these principles to improve your
fitness levels and skills. Principles to improve your fitness levels and skills.

Principles of training
By using the principles of training as a framework we can plan a personal training
programmed that uses scientific principles to improve performance, skill, game ability and
physical fitness.
A successful training programmed will meet individual needs which are personal fitness
needs based on age, gender, fitness level and the sport for which we are training. A
successful training programmed will also include exercise in the correct heart-rate target
zone.
The key principles when planning a programme are:

Specificity training must be matched to the needs of the sporting activity to

improve fitness in the body parts the sport uses.
Overload - fitness can only be improved by training more than you normally do.
You must work hard.
Progression start slowly and gradually increase the amount of exercise and
keep overloading.
Reversibility any adaptation that takes place as a result of training will be
reversed when you stop training. If you take a break or dont train often enough you
will lose fitness.
In planning a programmed, use the FITT principles to add the detail:
Frequency - decide how often to train.
Intensity - choose how hard to train.
Time - decide for how long to train.
Type - decide which methods of training to use.
You should also consider the principle of moderation. It is important to have rest periods
which allow the body to adapt. Too much training (overtraining) can lead to injury.

Methods of training
Training can be aerobic or anaerobic.

In aerobic exercise, which is steady and not too fast, the heart is able to supply
enough oxygen to the muscles. Aerobic training improves cardiovascular fitness.

Anaerobic exercise is performed in short, fast bursts where the heart cannot
supply enough oxygen to the muscles. Anaerobic training improves the ability of the
muscles to work without enough oxygen when lactic acid is produced.

Specific training methods can be used to improve each fitness factor.

Circuit training involves performing a series of exercises in a special order

called a circuit. Each activity takes place at a 'station'. It can be designed to improve
speed, agility, coordination, balance and muscular endurance.

Continuous training involves working for a sustained period of time without

rest. It improves cardio-vascular fitness.

Cross training involves using another sport or activity to improve your fitness.
It happens when an athlete trains in a different environment. For example a volleyball
player uses the power training for that sport to help with fitness for long jump.

Fartlek training or 'speed play' training involves varying your speed and the
type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic
fitness.

Interval training involves alternating between periods of hard exercise and

rest. It improves speed and muscular endurance.

Weight training uses weights to provide resistance to the muscles. It improves

muscular strength (high weight, low reps), muscular endurance (low weight, high reps,
many sets) and power (medium weight and reps performed quickly).

Altitude training (AQA only) is aerobic training high above sea level, where
oxygen levels are lower. It is used to increase aerobic fitness quickly.
General methods of training can be applied to specific sports. For example, continuous
training might involve swimming, cycling, rowing, aerobics or running.

Calculating target zones and thresholds of training

To train effectively you must know:

Your current level of fitness

The amount of aerobic training you need for your sport
The amount of anaerobic training you need for your sport
For example, sprinters use mainly anaerobic training and marathon runners use
mainly aerobic training.

You can use your maximum heart rate (MHR) to calculate how hard you should work your
heart to develop either aerobic or anaerobic fitness.
To calculate MHR:

220 - age = MHR

Stages of a training session

1. Warm-up

Whole body exercise to raise heart rate and body temperature.

Stretching to prepare muscles, ligaments and joints.
Practising skills and techniques to be used in the session.
2. Main activity - this could be:

Fitness training - which may be linked to repeated technique work.

Skill development - drills or team practices.
Modified or Conditioned Games.
3. Warm down (sometimes called cool down)

Light exercise to help remove carbon dioxide, lactic acid and other waste
products.
Gentle stretching to prevent muscle soreness and stiffness later.