Principles of Training - BSH-PE

Report
THE
‘WHO, WHAT, WHY, WHEN & WHERE’
OF
TRAINING
LEARNING OBJECTIVES
 Revisit exam board definitions
 Revise Principles of Training
 Relate POT to own PEP
 Reminder of PARQ
SYSTEMATIC TRAINING FOR
INDIVIDUAL NEEDS
? ? Why are no two plans the same ? ?
WHO IS TRAINING?
•Male, female, young, old, fat, thin, novice, elite.
WHY ARE THEY TRAINING?
•weight control, sport specific, health, rehabilitation
WHAT IS THEIR AIM
•HRF/SRF
WHEN WILL THEY TRAIN?
•How often & for how long
HOW WILL THEY BE TRAINING?
•MOT
WHERE CAN THEY TRAIN?
•Facilities available? Finance?
NEEDS OF THE SPORT?
SAME SPORT – SAME TRAINING? - discuss
? ALL ATHLETES, BUT HOW WOULD THEIR TRAINING DIFFER?
HRF-Flexibility&
muscular strength
SRF
Agility
Balance
Coordinatio
Power, Reaction
time & Speed
HRF-muscular
strength &
flexibility
SRF
Agility
Coordination
Power
HRF
CVE & ME
SRF
Agility+ discuss!
MOVE PICTURES TO FIND ANSWERS
DIFFERENT DEMANDS?
TRAINING NEEDS TO BE SPECIFIC TO YOUR SPORT OR ACTIVITY
NEEDS? …?
NEEDS …??
SPECIFICITY
YOU MUST DO SPECIFIC KINDS OF ACTIVITY TO BUILD UP
SPECIFIC BODY PARTS
For example, a biceps curl will develop
strength in the arms.
It will not affect any other part of the
body or component of fitness.
CAN YOU SUGGEST OTHER EXAMPLES?LOOK UNDER THE RECTANGLE
Cyclists train on a bike,
Swimmers in the pool etc
Games players use skill practices
or small sided games
Dancers and gymnasts practice
individual skills
HRF & SRF training can all be
tailored to an activity etc
A BICEP CURL SET MAY NOT BENEFIT A
DISTANCE RUNNER? DISCUSS
THRESHOLDS OF TRAINING
training threshold is:
 how high your heart rate needs to be in order for the body to train
effectively and show an improvement
How to work it out….
 For cardiovascular (aerobic) exercise it should be at least 60% of your
maximum heart rate.
Normally need to use 60-80% of max as your training zone.
Max Heart Rate = 220 – age therefore;
Training Zone for 15 year old =
123 to 164 beats per minute
 Training threshold= 123
 You should exercise at this rate for at least
 20 to 30 minutes 2/3 times a week
PROGRESSION
–key word is GRADUAL
GRADUALLY
INCREASE PACE
GRADUALLY INCREASE
LENGTH OF SESSION
GRADUALLY
INCREASE INCLINE
GRADUALLY INCREASE
TIMES PER WEEK
working harder than usual, in the target zone!
Its obvious how this works, but
how can we overload the
following exercises?
Do you know any other
specialised equipment which
can create overload?
REMEMBER THE 60%-80%RULE
F.I.T.T.
 Frequency - how often? You tell me?
 Intensity - how hard?
How do you know what is hard enough??
OUT OF BREATH?
 Time - how long. How long do you need??
 Type - just how, list the methods you should know
DID YOU NAME THESE METHODS
REGULARITY & MODERATION
IT IS IMPORTANT TO TRAIN REGULARLY,TO MAINTAIN FITNESS
BUT REST & RECOVERY ARE ALSO IMPORTANT
GET THE BALANCE RIGHT
NOT ENOUGH EXERCISE
CAN EQUAL;
•AT BEST NO
IMPROVEMENT
•AT WORST OBESITY
TOO MUCH
EXERCISE CAN
CAUSE;
• CHRONIC FATIGUE
• OVER USE INJURIES
• ANOREXIA
REVERSIBILITY
-advantages gained through training will be
lost if training is discontinued .
You cannot train if;
 you are ill
You have been injured
You are overtired
you need to allow recovery time
USE IT OR LOSE IT!
PEP-your personal exercise plan
 Which principles did you use?
 Which did you leave out (if any) and why?
 How do you calculate Training Threshold & Training Zone
 Which tests did you use? give your reasons.
 Why does a training plan need evaluating?
PARQ-physical activity readiness
questionnaires
 Why is a PARQ important?
 What questions go into a PARQ?
 What should be part of every training session?
 What rules apply in a weight training room?
SAFETY
What safety rules apply to these activities?
RECAP; DEFINITIONS
 Can you remember these?
 SYSTEMATIC TRAINING FOR INDIVIDUAL NEEDS
 SPECIFICITY
 TRAINING THRESHOLD
 OVERLOAD
 PROGRESSION
 FITT PRINCIPLES
 REGULARITY
 MODERATION
 REVERSIBILITY
Complete definitions sheet for homework
Try to make a good mnemonic to remember all of these

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