Lesson 9

Report
Higher PE
Preparation of the Body
Lesson 9 – Principles of Training
Lesson 9 – Principles of Training
Today we will
• Develop understanding of Principles of Training
• Consider how we use Principles of Training to create
training programme
• Selecting an appropriate method of training
The next seven slides will involve
group and class discussion.
IT IS VITAL THAT YOU MAKE
NOTES ON THE POINTS
DISCUSSED.
Specificity
1. Training must be matched to the needs and demands of
the activity.
2. It must also be specific to the individual in terms of initial
fitness levels and their strengths and weaknesses.
Points to consider
1. Appropriate Method of Training
2. Initial fitness levels
Specificity
1.
Training must be matched to the needs and demands
of the activity.
Definition of Method of Training
The term fartlek is Swedish for - ‘speed play.’ Fartlek
training involves continuously working for a period of
time. Within this time the intensity at which you
works varies.
Usually it involves continuously running with short
sprint bursts followed by a slower recovery and then
more continuous paced running. However any exercise
which allows you to work at differing intensities can be
used i.e. cycling, swimming
How I used Method of Training
Explain how you used fartlek training to develop your cardio respiratory
endurance.
Benefits of Fartlek training...
• Fartlek is easily adaptable to suit:
• Your level of fitness
• Activity
• Position
• Example: a defender may have more walking and jogging with occasional sprints in
comparison with a midfielder who would have more jogging and mid-paced running with
occasional sprinting and walking.
• Easily linked to cardio training zone, so easy to monitor if you are working at the
correct intensity by taking a pulse count
• Develops aerobic fitness from continuous running and anaerobic fitness from short
sprints.
• Fartlek can easily be progressively overloaded.
• Frequency – increases the number of sessions
• Duration
– increase the time each run lasts for
• Intensity
– take out some walks and jogs or take out jogs and add more sprints
Benefits of Fartlek training...
• Work out-with the activity:
• Focus is specifically on improving fitness, footballing ability doesn’t impact on
improvements
• Sessions are specifically tailored to me
• Don’t need a great deal of equipment, markers and a stop watch
• Don’t require any teammates for training to take place
• If injured, sessions can be easily adapted
• Appropriate for the preparation phase as initial fartlek sessions focus on general CRE
improvement. Sessions gradually become more specific over the weeks as there will be an
increase in the intensity of physical fitness work.
Specific fitness levels
It must also be specific to the individual in terms of initial
fitness levels and their strengths and weaknesses.
Points to consider
1. Group based of comparison to national averages in 12
minute cooper run and multi-stage fitness test
2. Duration of run designed to be challenging but,
achievable
3. Number of walks, jogs and sprints tailored to your ability
Duration
1.
2.
3.
4.
Must be appropriate to phase of season
Sufficient time for performance to improve
Duration of individual session
Duration of each run and recovery period
Points to consider
1.
2.
3.
4.
5.
Phase of the season
How long do we need for performance to improve
When should we overload (increase difficulty)
What parts make up a training session
Duration of each run should challenge but, be achievable
Frequency
1. How many times a week to train
2. Number of sets in a session
3. Frequency of walks, jogs and sprints
Points to consider
1. Days of the week to train and why
2. Number of sets i.e. times you complete a run
3. Frequency of walks, jogs and sprints should relate to position
in football
4. Frequency of walks, jogs and sprints should challenge but, be
achievable
Intensity
1. Work should be specific to initial fitness level
2. Work should be challenging but, achievable
3. How hard to work
Points to consider
1. Group based of comparison to national averages in 12
minute cooper run and multi-stage fitness test
2. Intensity of run linked to cardio training zone
3. Ensure working at the correct intensity by monitoring HR
Homework – Due Friday 3rd Oct
Question
To improve your identified weakness you will have completed a
training programme.
Describe the method of training you used and explain why it
was appropriate.

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