the ‘who, what, why, when & where’ of training
TRANSCRIPT
PRINCIPLES OF TRAININGTHE
‘WHO, WHAT, WHY, WHEN & WHERE’OF
TRAINING
LEARNING OBJECTIVES
Revisit exam board definitions
Revise Principles of Training
Relate POT to own PEP
Reminder of PARQ
SYSTEMATIC TRAINING FOR INDIVIDUAL NEEDS
WHEN WILL THEY TRAIN?•How often & for how long
WHO IS TRAINING? •Male, female, young, old, fat, thin, novice, elite.
WHY ARE THEY TRAINING? •weight control, sport specific, health, rehabilitation
WHAT IS THEIR AIM•HRF/SRF
HOW WILL THEY BE TRAINING? •MOT
? ? Why are no two plans the same ? ?
WHERE CAN THEY TRAIN? •Facilities available? Finance?
NEEDS OF THE SPORT?
SAME SPORT – SAME TRAINING? - discuss
? ALL ATHLETES, BUT HOW WOULD THEIR TRAINING DIFFER?
MOVE PICTURES TO FIND ANSWERS
HRF-Flexibility& muscular strengthSRFAgilityBalanceCoordinatioPower, Reaction time & Speed
HRF-muscular strength & flexibilitySRFAgility CoordinationPower
HRFCVE & MESRFAgility+ discuss!
DIFFERENT DEMANDS?
TRAINING NEEDS TO BE SPECIFIC TO YOUR SPORT OR ACTIVITY
NEEDS? …? NEEDS …??
SPECIFICITY
For example, a biceps curl will develop strength in the arms.
It will not affect any other part of the body or component of fitness.
YOU MUST DO SPECIFIC KINDS OF ACTIVITY TO BUILD UP SPECIFIC BODY PARTS
CAN YOU SUGGEST OTHER EXAMPLES?-LOOK UNDER THE RECTANGLE
Cyclists train on a bike,Swimmers in the pool etc Games players use skill practices or small sided gamesDancers and gymnasts practice individual skillsHRF & SRF training can all be tailored to an activity etcA BICEP CURL SET MAY NOT BENEFIT A
DISTANCE RUNNER? DISCUSS
THRESHOLDS OF TRAININGtraining threshold is: how high your heart rate needs to be in order for the body to train effectively
and show an improvement
How to work it out…. For cardiovascular (aerobic) exercise it should be at least 60% of your maximum
heart rate.
Normally need to use 60-80% of max as your training zone.
Max Heart Rate = 220 – age therefore; Training Zone for 15 year old = 123 to 164 beats per minute
Training threshold= 123You should exercise at this rate for at least 20 to 30 minutes 2/3 times a week
PROGRESSION –key word is GRADUAL
GRADUALLY INCREASE PACE
GRADUALLY INCREASE LENGTH
OF SESSION
GRADUALLY INCREASE INCLINE
GRADUALLY INCREASE TIMES
PER WEEK
OVERLOADworking harder than usual, in the target zone!
Its obvious how this works, but how can we overload the following exercises?
Do you know any other specialised equipment which can create overload?
REMEMBER THE 60%-80%RULE
F.I.T.T.Frequency - how often? You tell me?
Intensity - how hard? How do you know what is hard enough??OUT OF BREATH?
Time - how long. How long do you need??
Type - just how, list the methods you should know
DID YOU NAME THESE METHODS
REGULARITY & MODERATION
GET THE BALANCE RIGHT
NOT ENOUGH EXERCISE CAN EQUAL; •AT BEST NO IMPROVEMENT •AT WORST OBESITY
TOO MUCH EXERCISE CAN CAUSE;• CHRONIC FATIGUE• OVER USE INJURIES• ANOREXIA
IT IS IMPORTANT TO TRAIN REGULARLY,TO MAINTAIN FITNESS
BUT REST & RECOVERY ARE ALSO IMPORTANT
REVERSIBILITY-advantages gained through training will be
lost if training is discontinued .You cannot train if;
you are illYou have been injuredYou are overtired
you need to allow recovery time
USE IT OR LOSE IT!
PEP-your personal exercise plan
Which principles did you use?
Which did you leave out (if any) and why?
How do you calculate Training Threshold & Training Zone
Which tests did you use? give your reasons.
Why does a training plan need evaluating?
PARQ-physical activity readiness questionnaires
Why is a PARQ important?
What questions go into a PARQ?
What should be part of every training session?
What rules apply in a weight training room?
SAFETY
What safety rules apply to these activities?
RECAP; DEFINITIONSCan you remember these?SYSTEMATIC TRAINING FOR INDIVIDUAL NEEDSSPECIFICITYTRAINING THRESHOLDOVERLOADPROGRESSIONFITT PRINCIPLESREGULARITYMODERATIONREVERSIBILITY
Complete definitions sheet for homeworkTry to make a good mnemonic to remember all of these