P1, M1
P2, M2, D1
P3
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Think about an elite- level marathon runner
and a recreational club runner.
Even though they both run, they will have
different training needs.
Why do you think this is??
Frequency
Adaptation
Progressive
Overload
Variation
Reversibility
Heart Rate
Intensity
Perceived
Exertion
Individual
Needs
Time
Training
Thresholds
Specificity
Maximal
Exertion
Variation
Type
Rest and
Recovery
Pick three key words that will challenge your
personal knowledge..... Attempt to define them!
http://www.youtube.com/watch?v=0Zxz0fZ1K
yc
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Know all criteria for Learning Aim A (P1, P2,
M1, D1, P3)
Review and assess your 2nd week of your
training programme identifying strengths and
areas of improvement for next week
By the end of this session students will be
able to:
1.
2.
3.
List the principles of training.
Identify FITTA principles within the
overload component of training.
Be able to apply principles of training in
order to design Personal training plan (PTP).
Motivation
Personal
Goals
Attitude
Lifestyle
Physical
Activity
Medical
History
For any training programme to be effective,
the trainer or coach must follow a number of
essential principles referred to as SPORT
Specificity
Progression
Overload
Reversibility
Tedium
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Training Programmes
must be specific to the
needs of the sport and
performer.
Consider components of
fitness.
Service requirements
End
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In order to improve and continue to develop,
the training programme must be made
progressively harder.
Once the body adapts to stresses and loads
placed upon them no further changes will
occur.
Progression must be steady yet consistent,
overload is an essential element to
progression and adaptation.
End
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In order for the body to adapt it must work harder
than normal.
The body can be overloaded by manipulating four
(five) key factors of training: F I T T A
Frequency – How often?
Intensity – How hard we train?
Time - Length of time spent on an activity
Type – Describes the type of activity
Adherence – Ensuring the individual sticks to the
programme
Consider ACSM Guidelines.
Frequency
3-5 times per week
Intensity
55-90% MHR
40%/50%-85% VO2max
Time
20-60 minutes
Type
Any Activity that is
rhythmical and utilises
large muscle groups.
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An effective training programme includes rest periods.
After a period of exercise it is important to give your body time
to recover through rest.
While resting, your body has the time required to repair and heal
itself. The rest period allows muscle fibres to repair themselves
and becomes stronger improving your strength. Symptoms
associated with over training:
Loss of appetite
Loss of muscle
Lack of sleep
Injuries- shin splints
Increased risk of illnesses
End
Training Frequency
◦ Training frequency is the number of training
sessions conducted per day or per week.
◦ The frequency of training sessions will depend on
the interaction of exercise intensity and duration,
the training status of the athlete, and the specific
sport season.
Training Intensity
◦ Adaptations in the body are specific to the
intensity of the training session.
◦ High-intensity aerobic exercise increases cardiovascular and respiratory function and allows for
improved oxygen delivery to the working muscles.
◦ Increasing exercise intensity may also benefit
skeletal muscle adaptations by affecting muscle
fiber recruitment.
◦ Calculated using Age-predicted maximum heart
rate (APMHR)
◦ Borg Scale/ Rate of Perceived Exertion (RPE)
◦ Talk Test
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Target Heart Rate Calculation
◦ Percentage of Maximal Heart Rate Method
 Age-predicted maximum heart rate (APMHR) = 220 −
age
 Target heart rate (THR) = (APMHR × exercise
intensity)
 Do this calculation twice to determine the target
heart rate range (THRR).
 APMHR x 0.55
 APMHR x 0.90
Eg. 220 – 20 = 200
200 x 0.55 = 110
THRR = 110-180BPM
200 x 0.90 = 180
Reprinted, by permission, from Borg, 1998. Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998.
Exercise Time /Duration
◦ Exercise duration is the length of time of the training
session.
◦ The duration of a training session is often influenced
by the exercise intensity: the longer the exercise
duration, the lower the exercise intensity.
Exercise Type / Mode
◦ Exercise mode is the specific activity performed by
the athlete: cycling, running, swimming, and so on.
◦ Remember that the more specific the training
mode is to the sport, the greater the improvement
in performance.
◦ Consider service requirements
Exercise Adherence / Progression
- Why Carry on?
◦ Progression and results influence adherence.
◦ Progression of an aerobic endurance program involves
increasing the frequency, intensity, and duration.
◦ Frequency, intensity, or duration should not increase by
more than 10% each week.
◦ When it is not feasible to increase frequency or duration,
progression can occur with intensity manipulation.
◦ Progression of intensity should be monitored to prevent
overtraining.
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Use it or lose it!
It takes much longer to gain fitness than it
does to lose it.
If we train our muscles get bigger
(hypertrophy), alternatively if we don’t our
muscles get smaller (atrophy)
End
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Training must be
varied to ensure the
athlete/ performer
maintains motivation
If the same activity is
performed frequently,
training becomes
repetitive and boring.
Consider readiness to
exercise.
End
End
By the end of this session students will be
able to:
1.
2.
3.
List the principles of training.
Identify FITTA principles within the overload
component of training.
Be able to apply principles of training in
order to design Personal training plan (PTP).