Standard Grade PE Principles of Training Learning Outcomes At the end of this lesson you will; Understand the principles underlying a physical fitness training programme Outline of a Training Session 1. 2. 3. 4. 5. Warm Up Fitness Work Skills Work Game Situation Warm Down Principles of Training For a physical fitness training programme to be effective you need to apply the principles of specificity and progressive overload to your programme. This can be achieved by adapting the frequency, intensity and duration in your programme. Frequency Physical fitness Training Programme Specificity Progressive Overload Duration Intensity Principles of Training F – Frequency I – Intensity D – Duration O –Overload P – Progression S – Specificity Specificity Specificity is crucial to physical fitness performance improvement. Training has to be specific to your needs, it has to be relevant to the activity and to your existing levels of fitness and ability. Specificity 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 Overload Progressive Overload is crucial to performance improvement and occurs when you exercise at increasingly greater levels. You progressively add to the demands of your physical fitness programme as your body adjusts to the benefits of your current fitness programme. The progressive overload principle can be adapted by varying the frequency, intensity and duration of your training. Frequency Frequency is the regularity and routine of your training sessions. How many times per week you need to train in order to improve your fitness. For example To improve CRE you would possibly increase your training sessions from 3 to 4 sessions per week. Intensity Intensity refers to the relevant demands to your training session and varies according to the demands of the activity. • How hard should you train? • Train at an intensity that will take your pulse into the TARGET ZONE. Duration Duration refers to the length of planned time spent training and varies according to the demands of the activity. • How long each session must be in order to be of any benefit and to achieve improvement. The amount must be at least 20 minutes in your Target Range. Reversibility If you stop training then your body will revert to the condition it was in before you began training.