PE-principles of training

what are principles?

accepted rules of action or conduct

The best training programmes are built on SPOR principles - what does this stand for?

S pecificity

P rogression

O verload

R eversibility

What is specificity?

matching the training to the needs of the sporting activity and individual specific to the sport or activity

What is progression?

Gradual increases in exercise in order for the body to adapt by working the body harder than normal which will make our body adapt to the training levels are therefore get fitter

What is overload?

A greater than normal stress that is applied on the body for training adaptations to take place

Whatis reversibility?

Any adaptation of training will be lost as a result of not training

How do you prevent reversibility?

During the off season continue to exercise so fitness isn’t lost. Use this time to rest and recover but still work as it will make the next season difficult and will impact performance

How do you experience reversilbility?

Injured or stopped training

After injury you will need to train hard to build back up fitness

What is the FITT principles?

Frequency

Intensity

Time

Type

What is frequency?

To increase fitness you can increase the number of times you train per week

What is intensity?

Fitness can only be gained if the body systems work hard enough and have to adapt

What is time?

Each session must last at least 20 mins in the target zone to get any benefits.The duration of training must consider the intensity fo4 it to be effective

what is type?

it means the method of training chosen to achieve a persons particular goal

Different types of training focus on different components of fitness

How do you figure out your max heartrate?

220-age

what is continuous training?

training that involves activity without rest intervals

Is continuous traing aerbic or anaerobic?

aerobic as at steady pace

What components of fitness does contiuous develop?

Cardiovascular and muscular endurance

What sports people may use continuous training?

long distance runners

swimmers

cyclists

what are some advantages of continuous training?

effective for long distance athletes

need small amount of equipment

good for cardiovascular fitness

what are some disadvantages of continuous training?

boring

doesn't improve anaerobic fitness so isn't good for sports requiring speed.

What is fartlek?

training which varies in intensity and duration and consists of burstsof intense effort alternating with less strenuous activity

eg 30 second sprint 2min jog 1 min walk

Is fartlek anaerobic or aerobic?

both

What components of fitness does fartlek develop?

cardiovascular endurance

speed

What sports people may use fartlek training?

games players

sprinters

what are some advantages of fartlek training?

good for sports that require a change in speed

easily adaptable to suit different fitness levels

what are some disadvantages of fartlek training?

easy to skip the harder parts

difficult to know how hard someone is trying

What is interval?

training that incorporates periods of exercise and rest eg sprint for 25m then walk back to the start

Is interval anaerobic or aerobic?

anaerobic

What components of fitness does internal develop?

cardiovascular endurance

speed

What sports people may use internal training?

sprinters

games players

what are some advantages of internal training?

quick and easy to set up

what are some disadvantages of continuous training?

boring

hard to keep going when tired

What is circuit training (interval)?

series of exercises performed at stations that focus on different muscle groups to avoid fatigue

What components of fitness does circuit training (interval) develop?

speed

cardiovascular endurance

power

Strength

What sports people may use circuit training (interval) training?

gamesplayers

what are some advantages of circuit training (interval) training?

quick and easy to set up

can be adjusted to be specific for sports

what are some disadvantages of circuit training (interval) training?

requires the partipant to be motivated to get the most out of it.

what is weight (interval)?

uses weights or resistance machines to help someone increase strength (high weight x low reps) and muscular endurance (low weightx high reps )

What components of fitness does weight (interval) develop?

strength

muscular endurance

What sports people may use weight (interval) training?

weight lifters

rugby players

what are some advantages of weight (interval) training?

can be adapted for different sports

can target muscle groups

what are some disadvantages of weight (interval)?

can cause muscle soreness

can cause injury if incorrect technique is used

what is plyometrics (interval)?

uses jumping hopping and bounding to increase power

involves rapid and repeated stretching and contracting of the tissues

what does plyometrics increase?

speed at which the muscles can contract

What components of fitness does plyometrics (interval) develop?

power

What sports people may use plyometrics (interval) training?

long jumpers

high jumpers

what are some advantages of plyometrics (interval) training?

easy to set up

very effective

what are some disadvantages of plyometrics (interval) training?

lots of stress on the body

cause injury if incorrect technique is used

what is HIIT (interval)?

High Intencity Interval Training

alternates between high intensity and recovery

What components of fitness does HIIT (interval) develop?

muscular endurance

cardiovascular endurance

speed

What sports people may use HIIT (interval) training?

games players

what are some advantages of HIIT (interval) training?

intense but short in duration

improves the ability of the muscles to burn fat

exercises can be chosen to suit the sport

what are some disadvantages of HIIT (interval) training?

can cause muscle soreness

can cause discomfort if participant has low fitness

what should be included in a warm up?

pulse raiser

mobility

Stretching

dynamic movements

shill rehearsal

what is the purpose of a warmup?

prepare the body for exercise and to reduce risk of injury

What could you for a pulse raiser?

slowly increase heart rate

jogging running sidesteps sprinting

What could you for mobility?

take the joints through their full range of movements

armswings hip circles open/close the gate

What could you for stretching?

static or dynamic

squats walking lunges

What could you for dynamic movements?

change in speed or direction

shuttle runs agility runs

What could you for skill rehearsal?

Practising common skils

passing drills

What does pulse raiser/ dynamic movement in a warm up achieve?

What does dynamic stretches / mobility exercises achieve?

what are components of a cool down?

low intensity exercise

Stretching

what is the purpose of a cool down?

return the body back to resting herel following exercise

what do you do for low intensity exercise?

jogging

what do you for stretching?

hamstring hold

What does low intensity exercise do?

What does stretching do?