Principles of training
The principles of training 3
Learning objectives
By the end of this presentation you
should be able to:
• Understand the principles of
training
• Describe what each principle is
• Explain how individual needs
affect training
Testing Components of Fitness
Cooper 12
Minute Run
Two Ball Bounce
Sit and Reach Test
Ruler Drop Test
30 Metre Sprint
Testing Components of Fitness
Hand Grip Test
Illinois Agility Test
Step Up Test
Standing Stork Test
Sergeant Jump Test
TARGET SETTING
Before planning a Personal Exercise Programme (PEP)
you need to decide what your end goal will be and think
about the following:
 What is the aim of your PEP?
 If is a programme to improve general fitness levels?
Specific components?
 Is it designed to improve performance in a particular
activity?
 EXAMPLE ‘ I want to be fitter’ or ‘I want to be better at
football’ or ‘I want to complete the London Marathon’.
SMART goals
S
M
A
R
T
SMART goals
S - Specific
M - Measurable
A – Achievable
R - Realistic
T – Time-bound
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Principles of training
There are several principles of
training, each influencing the
training of a performer in a different
way.
Good training takes into
consideration all of the principles
and their effects on the body.
The principles of training 5
These principles of training are
essential to the planning of a
systematic training programme so
that an individual can improve their
fitness.
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The main principles of training are:
• Specificity
• Progressive overload
• Individual differences/needs
• Rest and recovery
•Reversibility
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Specificity
The specificity principle requires an
understanding of the needs of the
game or event you are taking part
in.
Training must be geared towards
the needs of the specific sporting
activity in order to improve fitness
of the body parts that the sport
uses.
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For example, to meet the specific
needs of football, a goalkeeper’s
training will include lots of reaction
work.
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A cyclist and a long-distance runner
both need to train to improve their
muscular endurance in their legs,
but the training methods will be
different; a cyclist will train on a
bike whilst the runner will train by
running!
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It is important
that the training
activities are
practised at
match pace. If
you train slowly,
you’ll compete
slowly!
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Progressive overload
The principle of progressive
overload involves having the body
work at a greater rate than normal
and then gradually increasing the
stress, as it adapts to these exercise
training levels.
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Exercising at the same level of
difficulty all the time will:
• Only maintain current fitness
levels in the short-term
• Have no effect on improvement in
the long-term as the training
starts to change your body
tolerances.
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An athlete’s body needs to be
gradually put under slightly more
pressure, systematically, to continue
to improve.
After five to six
weeks there may
be a need to
change the
training
programme.
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The point where exercise is
demanding enough to have an effect
on the body is called the threshold
of training.
As the intensity of the exercise
increases there is a greater demand
for more oxygen to produce energy.
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The total amount of oxygen needed
so that the body can function, is
called the oxygen uptake.
However, there is a limit to the
amount of oxygen uptake and this is
called the VO2 maximum (or
‘max’).
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A simple indicator of when a person
reaches the VO2 maximum is that
they will be unable to talk to
another
person, as
they will
have too
little breath
to do so.
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Individual differences/needs
Everyone has a different fitness
level so training plans need to take
account of this in order to achieve
positive effects.
Setting the demands and intensity
of the exercise at the correct level
ensures it is safe for the individual
performer.
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Top-class athletes have specific
competitions in mind. The training
process is therefore systematically
planned so they reach a peak of
performance to coincide with that
event.
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Rest and recovery
Rest and recovery time is very
important for all athletes.
Overtraining can result in poorer
results from performance and
training as it increases the risk of
injury and illness and can decrease
the desire to exercise.
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Overtraining complications:
Reduced powers
in strength,
endurance and
speed
Inability to
concentrate
Loss of acquired
skills
Feelings of
insecurity
Greater recovery
time required
Fear of
competition
Lack of flow and
rhythm to
movement
Overanxious,
depressed and
sensitive
The principles of training 21
When planning a training
programme, and to aid recovery, it
is a good idea to think about:
• Periodization
• Designated rest times
• Variety of training types
• Different exercises for the same
muscles
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Reversibility
Any adaptation that takes place as a
consequence of training will be
reversed when you stop training
Reversibility
•
•
•
•
Gradually losing fitness instead of
progressing or remaining at the current
level.
This happens when a person is ill or
injured.
Some people keep their fitness longer
than others; this depends on how long
they trained or how serious the illness
or injury.
Anyone who stops training will lose
fitness
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Time
Although not specifically a training
principle, it is still vitally important
to consider time when training in
terms of…
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1. The frequency of training.
2. The length of the session.
3. The time allowed for recovery.
4. The time given to different
training methods.
5. The time given to prepare for an
event.
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Task
1. Design five questions with
answers about principles of
training. In pairs, take it in turns
to test each other’s knowledge.
2. Swap your questions with
someone else and ask your
partner the new questions.
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Exam questions
1. Progressive overload is:
A. Matching the exercises to the activity
B. The degeneration of the muscles after
exercise has stopped
C. Working the body harder than normal and
then increasing the intensity gradually
D. Allowing the body to recover to maintain a
high level of performance
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2. Specificity is:
A. Allowing the body to recover to
maintain a high level of performance
B. Matching the exercises to the activity
C. The degeneration of the muscles after
exercise has stopped
D. Working the body harder than normal
and then increasing the intensity
gradually
The principles of training 27
What you have learnt
in this topic:
1. The principles of training
2. How individual needs affects
training
Exam Q’s
 Coordination is:
A How well a task is completed
B The ability to use two or more body
parts together
C The ability to change position quickly
and with control
D Working together as a team
Exam Q’s
Exam Q’s
Homework
 Complete the ‘TARGET SETTING’ worksheet.
 Hand in next lesson (MONDAY 15th October).
 If you are struggling to complete this worksheet please
come to see me before this Friday.
The principles of training 28
Learning objectives
You should now be able to:
• Understand the principles of
training
• Describe what each principle is
• Explain how the individual affects
training