PE: Training principles and training methods
Training principle frequency
how often the athlete trains. In most cases improvement will be seen 3 or more times a week. This would be different depending on the specificity of training intensities since need less time to recover than higher training intensities
training principle intensity
Workload/effort Refers to the exertion applied during the work phase of the training program.
like % of max HR.
% VO2 max.
speed
training principle time
duration of training activities
length of training program like 12 months
6-12 weeks for aerobic improvement
6-8 weeks for strength and power (anaerobic)
you need at least 30 mins depending on intensity
training principle progressive overload
As a body adapts to a workload the body is able to cope with it better further improve, the workload needs to be increased.
Plateau – to reach a level or period where no change is observed.
Overload – a planned increase in training stimulus to cause a positive long term adaptation
training principle individuality
did everyone do the same training?
-Genetic disposition
-fitness levels
-preparedness
-adaptive response
training principle diminishing returns
do you continue to improve at same rate
As an athlete continues to train, the rate of improvement will significantly slow down the fitter a person gets. An untrained performer will show greater initial improvements than their trained counterparts
training principle variety
why does training need to be changed?
You need to change the program otherwise athletes get bored changing the training occasionally but still focussing on specific energy system's, gains in fitness can still be made
specificity (to sports/activities)
the energy systems used for the sport.
-The fitness components.
-Muscle groups.
-Skills/Movements used.
-The work to rest ratio.
training methods Fartlek
continuous running with random busts of speed (high intensity periods). Increasing the contribution of the anaerobic systems. better for advanced runners
training methods Interval training
Long Interval – work period is dominated by the aerobic system. Work period is 1minute or longer 1:1 or greater (2:1 or 3:1).
Medium Interval – Work period is between 10 and 60 secs or 1:2, 1:3.
Short interval – work period is dominated by ATP-PC system. Work period is under 10 secs or 1:6. Aim is to improve speed.
training methods Continuous training
Involves continuous activity for a non-stop period of time. 70 – 85% of max HR for at least 20 mins aerobic zone
training methods FITT
F- Frequency – (3-4 times per week)
I – Intensity – (aerobic zone 20mins
T – Time – greater than 20mins
T - Type – whole body activities
training method resistance training
Resistance Reps, Sets, Resistance
Isotonic movement that requires muscles to resist weight over a range of motion, causing a change to the length of the muscle.
Isometric It allows the targeted muscle to work at full strength while maintaining a constant speed. A person usually needs to use a special machine to perform these exercises.
training method Plyometrics
Good to enhance power, speed and agility. Also beneficial to endurance athletes who require bursts of speed. Rapid eccentric muscle contraction, followed by a rapid concentric contraction so like fast muscle movement Aim is to increase muscular power by first stretching a muscle then contracting it in the shortest possible time. Low intensity before progressing to harder exercises
training method Circuit training
A sequenced performance of exercises at different activity stations. 2 or 3 times can train different fitness components or energy systems
training method Flexibility
improving performance in speed, strength and power. Reducing injury and DOMS rlease stress and tension of muscles
Designing a training program notes
Should change last 2 days of a program for progressive overload should be between 2-10% increase if its resistance usually change kg of weight