PRINCIPLES
OF
TRAINING
PRINCIPLES OF
TRAINING
Specificity
Overload
Progression
Reversibility
SPECIFICITY
The
training must be
suitable to the particular
sport or aspect of fitness.
OVERLOAD
Making
the body work
harder to improve it
(F.I.T.T.)
PROGRESSION
As
the body adapts training
needs to be more
progressive so that greater
demands are made on it.
REPETITIONS
Number
of times you
repeat an exercise
SETS
A
group of repetitions
is called a set
AEROBIC FITNESS
Having a high aerobic
fitness level means
AEROBIC FITNESS
You
can exercise for
longer without feeling
tired
AEROBIC FITNESS
You
can use up more
oxygen when you’re
exercising
AEROBIC FITNESS
ADVANTAGES
Your
heart rate will be
lower when resting and
when exercising
AEROBIC FITNESS
DISADVANTAGES
Sprinting speed may be
reduced due to reduced
efficiency of fast twitch
fibres
ANAEROBIC FITNESS
Advantages
provides energy for
short explosive
activities
ANAEROBIC FITNESS
Disadvantages
Production of lactic
acid causing pain
Weight training
Improves muscle strength and
tone
Disadvantages
Advantages



Creates muscle overload
safely and gradually.
Can use free weight or
specialist machines to target
specific muscles
Individual training
programmes can be designed


Need to work with
partner when using free
standing weights
Increased risk of injury
from lifting a weight that
is too heavy
CIRCUIT TRAINING
 Circuit
Training is an adaptable
form of training.
 A variety of exercises and skills
are done at different locations in
a gym, hall or even outdoors.
 Each activity is known as a
CIRCUIT TRAINING
Advantages





Can be designed to suit any
activity
Individual pace can be set
Can be set up almost
anywhere
Less boring because all
exercises are different
Can accommodate a large
number of people in a small
area.
Disadvantages


Can take time to set up
People can get in each others
way if circuit is busy
INTERVAL TRAINING
Alternating short near maximum
bursts of speed with times of
rest /mild exercise
Advantages


Can mix aerobic and
anaerobic exercise
Easy to see when an
athlete isn’t trying
Disadvantages


Hard to keep going
Can be boring
FARTLEK TRAINING
Changes in intensity and type of
exercise without stopping
Advantages


Good for sports that need
different paces like football
and basketball
Easily changed to suit an
individual or a particular
sport
Disadvantages


Difficult to see how hard
the person is training
Too easy to skip the hard
bits if you can’t be
bothered
ALTITUDE TRAINING

Working at high altitudes there is a drop in
aerobic performance due to lack of oxygen. So
if you train at high altitude the body systems
compensate by manufacturing more red blood
cells.

At least 4 weeks acclimatisation is needed to
stabilise performance at altitude
CONTINUOUS TRAINING
Involves exercising at a constant rate
doing activities like running or
cycling/ no resting
Advantages


Needs only a small
amount of easy to use
equipment
Good for aerobic fitness
and using up body fat



Disadvantages
Can be really boring
Doesn’t improve
sprinting so not ideal for
many games
MUSCULAR ENDURANCE

Ability of a muscle or muscle group to keep
working for long periods with out tiring

Events – long distance running/ cycling

Means of improving – lots of repetitions for
whichever muscle group you want to improve.
e.g.sit-ups, chin-ups, dips, press-ups
STRENGTH
Static – maximum force a muscle group can
apply to an immovable object / rugby scrum
Explosive –to exert force in one very short
but fast movement e.g. shot put/high jump
Dynamic – to apply force repeatedly over a
long time / useful for doing loads of press-ups or
cycling
FLEXIBILITY
 To
improve it you need to move the joint past where
it would normally go.

Active Stretching – you do the work, slowly and
gently stretch a little further than normal

Passive Stretching – a partner or coach does the
work , tell them straight away if you feel any pain

TO INCREASE RANGE OF MOVEMENT
HOLD STRETCH FOR 30 SEC. FOR 6 – 8
REPS
Link between
flexibility and
strength

Strength training can have negative effect on
flexibility.

As muscles bulk flexibility can decrease

Therefore flexibility training must be done to
counteract this
PHYSIOLOGICAL FACTORS
Illnesses
or Medical
Conditions –colds can make you short of breath,
effect your concentration, make you weak
Asthma – affects breathing
Staleness – Poor form or staleness can be caused
by over doing things like exercising without enough breaks
PHYSIOLOGICAL FACTORS
Fatigue – The state of being physically tired,
when your body hasn’t had time to recover from
exercise – performance can be affected
Lack
of sleep – without enough sleep
you lose strength and concentration more quickly
Menstruation – women seem to
perform better at certain stages of the menstrual cycle
SMOKING
Short



term effects
Causes nose throat and chest irritations
Bad breath, loss of taste and appetite
Longer recovery rate
SMOKING
Long term effects



Shortness of breath, reduced lung capacity and
oxygen carrying capacity due to carbon
monoxide being absorbed
Increases the risk of developing heart disease,
bronchitis and other diseases
Increases risk of cancer of mouth, throat and
lungs
ALCOHOL
 Short
term effects
Reduced co-ordination/balance/
judgement / vision
 Slower reaction time
 Stomach irritation / vomiting
 Headache, increased blood flow, blood
pressure

ALCOHOL
Long
term effects
Weight gain, kidney problems, cirrhosis of
the liver
 Depression, brain damage
 Stomach ulcers
 Heart disease / hardening of the arteries

DRUGS
A drug is a chemical
substance that affects
the body systems
DRUGS
S
– STIMULANTS
N
– NARCOTIC ANALGESTICS
A
– ANABOLIC AGENTS
P
– PEPTIDE HORMONES
D
- DIURETICS
DRUGS
Stimulants – improves reactions


and reflexes and reduces pain
BUT
Feeling less pain can make an athlete train too
hard, can lead to high blood pressure, heart and
liver problems and strokes
DRUGS
Narcotic




Analgestics
– kill pain and tiredness. Mask injury
BUT
they are addictive with unpleasant withdrawal
Feeling less pain can make an athlete train too
hard.
Can lead to constipation and low blood
pressure.
DRUGS
Anabolic




Agents (STEROIDS)
–
Increase muscle size
delay fatigue , therefore you can train for longer
Can cause high blood pressure, heart disease infertility
and cancer
Women may grow facial and body hair and their voice
may deepen
DRUGS
Diuretics – make you urinate causing



weight loss important if you are competing in a
certain weight division
Can hide traces of other drugs in the body
BUT
They can cause cramp and dehydration
DRUGS
Peptide




Hormones
Most have a similar effect to anabolic steroids
EPO (Erythropoietin) has a similar effect to
blood doping
BUT
They can cause strokes and abnormal growth
DRUGS
Beta


Blockers – Medicines that
lower the heart rate , steady shaking hands and
reduce anxiety
BUT
They are banned in sports where they might give
an advantage such as shooting, ski-jumping,
snooker and bobsleigh
DRUGS
Blood



doping -used to simulate high
altitude training without actually going to high altitude
Red blood cells are taken out of an athlete – their body
then makes more red blood cells to replace them
Before a competition the red blood cells are injected
back so that more oxygen can be carried around the
body
Possible side effects – allergic reactions, kidney damage,
viruses such as aids and blocked capillaries
BODY TYPES
Endo
morph
Meso morph
Ecto morph
ENDOMORPH
DUMPY
Wide hips, lots of fat on body arms and
legs but ankles and wrists are relatively
slim
Sports – Sumo wrestler need strength,
weight and low centre of gravity so
they have strong endomorph and
mesomorph features
MESOMORPH
 Muscular



Broad shoulders, narrow hips, low body fat.
Mesomorphs are suited to events like decathlon,
swimming, gymnastics.
Swimming – broad shoulders and good muscles with
little body fat will help them move through the water
more efficiently. Strong powerful legs to kick and arm
to pull will increase speed of swimmer
ECTOMORPH
 Thin



Narrow shoulders, not much muscle or fat, long and
thin arms and legs, thin face and high forehead.
High jumpers need to be tall and light but with
powerful muscles so a mixture of ectomorph and
mesomorphic features is required.
Longer legs gives them advantage in jumping, little
weight, less to lift
AGE

Performance alters as we progress through the ageing
process
 Young


age – body still developing
Bones and ligaments and tendons not fully formed
therefore too much training could cause damage or
overuse injuries
Young players have lots of energy and enthusiasm but
lack concentration and skill is not as fully developed as
an older player
AGE
Middle – we peak in our twenties




You achieve your maximum strength when you
are fully grown usually about 20
In your 20’s it is still easy to build muscle mass
You have more experience that younger players
You will be able to train for longer and have
good oxygen capacity which will help aerobic
fitness
AGE






Older Players
As we get older eyesight deteriorates and reaction time
becomes slower.
Bones become fragile and joints stiffen more prone to
injury
Factors affecting performance with ageing are
endurance, speed, flexibility, timing, co-ordination and
skill level.
Experience is a vital and an older player has gained
more experience.
Keeping fit will slow down the process of ageing
PSYCHOLOGICAL fACTORS




Tension
Anxiety
Boredom
Motivation
PERSONALITIES
Introvert
Quiet,




shy, retiring
Individual sports –
Routine and repetitive – swimming
Like to perform precise and intricate skills
Do not enjoy contact sports
PERSONALITIES
Extrovert
Outgoing,




loud and lively
Team sports – hockey
Enjoy lots of excitment
Enjoy fast sport with lots of involvement
High levels of excitement – ski-ing
AGGRESSION
Can
be positive and negative
Positive



Controlled aggression is necessary in most sports,
particularly in games such as rugby, or batting and
bowling in cricket.
A bowler may show aggression in bowling bouncers.
In athletics there may be aggression in the run up to the
long jump. The expression of ‘attacking ‘the board is
often used.
AGGRESSION




Negative
However aggression must be controlled.
When sportsmen and women lose this control it
can often lead to foul play.
Common in invasion games as well as games
such as tennis where racket abuse sometimes
occurs.
FEEDBACK


When we learn new skills we require some
information to tell us what we are doing and
whether it is correct or not.
If we obtain this information from our feelings
of the actions the feedback to the brain is called
Knowledge
of performance
 or Internal feedback.
FEEDBACK
 If
the performer receives
information from a coach the
feedback is called
Knowledge
of Results
or External Feedback
FEEDBACK
 Types
of practice
To learn a new skill or improve an existing one you must
practice.
 Part Method – one way to learn a complex skill is to learn
parts of it ,then put the parts together, e.g. when learning how to
do the triple jump.


Whole Method – sometimes the skill cannot be broken

Massed Practice – continual practice repeating the action
down e.g. when learning how to do a somersault
over and over again, for example when learning to shoot or
passing skills
FEEDBACK
 Guidance
 Visual Guidance – Learn by watching a
demonstration of the skill, looking at a picture or
watching a video.
 Verbal Guidance – Learn by listening to
instructions
 Manual Guidance – Learn by being helped with the
support of a coach, by holding the performer in correct
position or with mechanical device such as rig in
trampolining
SKILLS
 Open skill – When a performer has to
adapt to the changing situation or the
environment
 e.g. invasion games such as rugby and netball
 Closed skill- When skills are performed
in isolation without a changing environment
 e.g. diving, tennis serve, vault in gymnastics
Technological Developments
 New
materials and new designs
of equipment have had a
considerable impact on sport
 Clothing – new materials and designs for
one-piece suits for swimming, speed skating and
athletics have contributed to improved
performance times in these and similar events.
Technological Developments
Footwear – sports companies spend
considerable amounts of money developing
different types of footwear, not just to improve
sportsmen’s and womens performance but also
to maintain sales in the fashion and recreational
market.
Technological Developments
 Facilities – New facilities now enable
events to take place which would previosly have
had to be cancelled because of weather
conditions.
 e.g. The Millenium Stadium in Cardiff with a
retractable roof allows football, rugby and
cricket to take place irrespective of bad weather.
Technological Developments
 Sports surfaces – New Surfaces such as
plastic grass have revolutionised the way hockey
is played. Artificial cricket wickets are popular in
schools as they require considerably less
maintainance than traditional grass wickets.
 Times and distances have improved in Athletics
with the introduction of rubberised surfaces and
soft landing areas for high jump and pole vault
Technological Developments
 Teaching and Coaching – video
recording of a sport is useful for the coach and
the performer to analyse technique and make
comparisons with top class performers.
 Refereeing – Video replay is now used in
a number of sports to help the referee make
decisions
Technological Developments
 In swimming and athletics electronic starting, timing and the use of photo
finishing help officials make the correct
decisions
 In tennis - the electronic eye can be used
to detect whether a service is in
Technological Developments
Spectators – at the back of large stadium,
spectators have little chance of seeing the
action.

However large video screens show replays and
miniature cameras in cricket stumps give
spectators a taste of what batsmen expect from
fast bowlers.
RISK ASSESSMENT AND FIRST
AID
 Strain – these occur in the muscles or
tendons
 They are overstretched or possibly torn

Cause- by sudden or violent movement,
lifting heavy objects with poor technique
 Treatment – R.I.C.E.
RISK ASSESSMENT AND FIRST
AID
 Sprain – this occurs at a joint


The tissues and ligaments are stretched and sometimes
torn.
This may be minor like a twisted ankle or major where
severs and extensive damage has been caused
 Cause – twisted or suddenly wrenching the joint as
a result of running on uneven ground, being tackled in
rugby/football or landing awkwardly
 Treatment – R.I.C.E.
RISK ASSESSMENT AND FIRST
AID
DISLOCATION



This occurs when one or more bones as been
displaced at a joint usually as a result of a strong
force.
The bones have been wrenched into an
abnormal position.
Treatment – call an ambulance and make the
casualty as comfortable as possible
RISK ASSESSMENT AND FIRST
AID





RICE
Rest injured part – stop sport if you carry on you will
make injury worse
Ice – Apply ice to injured part – this makes blood
vessels contract to reduce internal swelling and bleeding
Compression – Bandage injured part will help to reduce
swelling.
Elevation – Support limb at a raised level i.e. above
heart level. The flow of blood reduces because it has
to flow against gravity.
Recognition of Fractures





Fractures are cracks in the bone or an actual break.
They are usually accompanied by swelling
This is because they damage blood vessels in or around
the bone.
In an open fracture the skin is torn and the bone pokes
out.
In a closed fracture it all happens under the skin. The
skin itself is alright
Stress Fractures



A stress fracture is a crack along a length of a
bone.
It is caused by continuous stress over a long
period of time
Long-distance runners get stress fractures called
shin splints
Recognition of symptoms of
Concussion




Unconsciousness, disorientation, memory loss.
Caused by a blow to the head
Treatment If unconscious place in recovery
position and get ambulance
If conscious keep casualty under observation
for 24 hours
Recognition of symptoms of
Hypothermia





Symptoms – Body temperature falls below 35
degrees C
Muscles go rigid, heart beats irregularly, casualty
may fall unconscious
Treatment – steadily raise body temperature to
37 degrees C
Put them into warm dry clothing or wrap in a
blanket
Give hot drinks or maybe a hot bath.