Standard Grade PEStandard Grade PE

Principles of TrainingPrinciples of Training

Learning OutcomesLearning Outcomes

At the end of this lesson you will;At the end of this lesson you will;

Understand the principles underlying Understand the principles underlying a physical fitness training a physical fitness training programmeprogramme

Outline of a Training Outline of a Training SessionSession

1.1. Warm UpWarm Up

2.2. Fitness WorkFitness Work

3.3. Skills WorkSkills Work

4.4. Game SituationGame Situation

5.5. Warm DownWarm Down

Principles of TrainingPrinciples of Training

For a physical fitness training programme to be effective you For a physical fitness training programme to be effective you need to apply the principles of need to apply the principles of specificityspecificity and and progressive progressive overloadoverload to your programme. This can be achieved by to your programme. This can be achieved by adapting the adapting the frequencyfrequency,, intensityintensity and and durationduration in your in your programme.programme.

Physical fitness Training Programme

Specificity Progressive Overload

Frequency

Duration

Intensity

Principles of TrainingPrinciples of Training

F – FrequencyF – Frequency I – IntensityI – Intensity D – DurationD – Duration O –OverloadO –Overload P – ProgressionP – Progression S – SpecificityS – Specificity

SpecificitySpecificity

Specificity is crucial to physical Specificity is crucial to physical fitness performance improvement.fitness performance improvement.

Training has to be Training has to be specificspecific to your to your needs, it has to be relevant to the needs, it has to be relevant to the activity and to your existing levels of activity and to your existing levels of fitness and ability.fitness and ability.

SpecificitySpecificity

For example- The training for a shot putter would be different from the training for a marathon runner ………You would not ask your shot putter to run round the field 3 times as part of their fitness training.

Progression / Progressive OverloadProgression / Progressive Overload

Progressive Overload is crucial to performance Progressive Overload is crucial to performance improvement and occurs when you exercise at improvement and occurs when you exercise at increasingly greater levels.increasingly greater levels.

You progressively add to the demands of your You progressively add to the demands of your physical fitness programme as your body adjusts physical fitness programme as your body adjusts to the benefits of your current fitness programme.to the benefits of your current fitness programme.

The progressive overload principle can be The progressive overload principle can be adapted by varying the adapted by varying the frequency,frequency, intensityintensity and and durationduration of your training. of your training.

FrequencyFrequency

FrequencyFrequency is the regularity and is the regularity and routine of your training sessions.routine of your training sessions.

How many times per week you need How many times per week you need to train in order to improve your to train in order to improve your fitness.fitness.

For example For example To improve CRE you would possibly To improve CRE you would possibly increase your training sessions from increase your training sessions from 3 to 4 sessions per week.3 to 4 sessions per week.

IntensityIntensity

Intensity refers to the relevant Intensity refers to the relevant demands to your training session and demands to your training session and varies according to the demands of varies according to the demands of the activity.the activity.

• How hard should you train? How hard should you train?

• Train at an intensity that will take Train at an intensity that will take your pulse into the your pulse into the TARGET ZONE.TARGET ZONE.

DurationDuration

DurationDuration refers to the length of refers to the length of planned time spent training and planned time spent training and varies according to the demands of varies according to the demands of the activity.the activity.

• How long each session must be in How long each session must be in order to be of any benefit and to order to be of any benefit and to achieve improvement. The amount achieve improvement. The amount must be at least 20 minutes in your must be at least 20 minutes in your Target Range.Target Range.

ReversibilityReversibility

If you stop training then your body If you stop training then your body will revert to the condition it was in will revert to the condition it was in before you began training. before you began training.