U4AOS1 - P.E Training Methods & Principles

how to improve aerobic power (4)

• Continuous training

• Fartlek training

• Long interval training

• HIIT

how to improve anerobic capacity (1)

short / intermediate interval training

how to improve agility (1)

circuit training

how to improve muscular power (2)

• Resistance training

• Plyometrics

how to improve muscular endurance (2)

• Resistance training (light weights many reps)

• Circuit training

how to improve muscular strength (2)

• Circuit training

• Resistance training

how to improve flexibility (1)

flexibility training

how to improve speed (1)

short interval training / intermediate interval training

what are training principles

guidelines that need to be applied to a training program for maximal benefits

2 training principle acronyms / acrostics

1. F.I.T.T

2. Donald Duck Only Makes Special Peach Vanilla Toffee Icecream

F.I.T.T principles

frequency, intensity, type, time

Donald Duck Only Makes Special Peach Vanilla Toffee Icecream principles

diminishing returns, detraining, overtraining, maintenance, specificity, progression / progressive overload, variety, tapering, individuality

what is frequency

TRAINING PRINCIPLE

number of sessions per week considering recovery time, type of activity and level of fitness

what’s the magic frequency

minimum of 3 sessions

aerobic frequency

minimum of 3 sessions per week with adequate rest in between

anerobic session frequency & explain why

minimum of 3 sessions per week BUT no more than 4.

as there needs to be 24 hrs. rest in between due to high intensity of anerobic activity

resistance frequency

it can be everyday if you target different muscle groups

what is intensity

TRAINING PRINCIPLE

how hard you train

measures of intensity (4)

1. RPE (rate of perceived exertion)

2. % HR

3. % VO2 max

4. % 1RM

what sessions does RPE measure

anaerobic running sessions, plyometrics, flexibility

what does % HR max measure (measurement for each 3)

energy system contribution

• Aerobic is 70-85%

• Anerobic Glycolysis is 85-95%

• ATPPC is 95%+

what is % VO2 max

is rarely used and is 10-15% less than % HR

what is % 1RM used to measure

used for resistance training sessions

what is time

TRAINING PRINCIPLE

length of time for a training program to result in measurable improvement

• can be the length or the whole program or the individual session

how much time for aerobic improvement

6 - 12 weeks

how much time for anerobic improvement

6 - 8 weeks

how much time for flexibility improvement

only a few sessions (which should be a min of 20 minutes)

how many activities in a resistance session

minimum of 4

what is type (& what it should be specific to)

TRAINING PRINCIPLE

relates to what choice of training method you have decided to complete.

It should be specific to fitness components, energy systems, movement patterns, muscle groups determined in the activity analysis

what is diminishing returns

TRAINING PRINCIPLE

the rate of fitness improvement eventually reduces and tapers off.

We cannot continue to improve at the same rate and thus gain will reduce.

what is detraining

TRAINING PRINCIPLE

when training ceased, fitness is lost.

• Aerobic fitness is lost quicker than anaerobic fitness

what is overtraining

TRAINING PRINCIPLE

a long-term decline in performance or functioning due to training too hard, too often and overloading too much, which can also lead to emotional stress

signs of overtraining (5)

• Fatigue

• Soreness

• Decreased motivation

• Increased irritability

• Injury

principle of maintenance (no. of sessions)

TRAINING PRINCIPLE

It is easier to maintain fitness than it is to gain fitness.

• 2 sessions a week ensures maintenance

• 3 sessions helps improvement

what is specificity

TRAINING PRINCIPLE

ensures training replicates, mimics or mirrors game

what should we have specificity about in fitness testing (4.5)

• Muscle groups

• Frequency of skill performed

• Fitness components

• Predominate energy systems (and thus W:R ratios)

what is progressive overload

TRAINING PRINCIPLE

increasing training load to stimulate training effects

• changes should consider original goals, be appropriate to level of fitness and not change too large/small

can we improve without progressive overload

NO

examples of what you can change when doing a progressive overload (7)

• distance

• time working

• no. of reps

• no. of sets

• recovery time

• no. of sessions

• % 1RM & % HR

what is the rule with progressive overload

you can only change 1 variable by 2 – 10 %

what is variety

TRAINING PRINCIPLE

modify training to enhance motivation and prevent boredom

• however, the session should still maintain other training principles like F.I.T.T

what is tapering

TRAINING PRINCIPLE

decreasing frequency of session whilst maintaining the intensity

(Maintaining the intensity presents detraining from occurring)

benefits of tapering (4)

• Maximizing recovery

• Fully replenish energy systems

• Reduce chances of injury

• Refocus

when would tapering be used

an athlete will taper their training before a big race or event, to recover and replenish fully.

what is individuality

TRAINING PRINCIPLE

individuals respond differently to different things and as a result training programs should be modified.

• not all programs will work for certain individuals

what factors impacts individuality & cause a change in fitness program

difference in:

• sex

• Skill

• Experience

• Motivation

• Past injury

• Physical conditions

what are the 8 training methods

1. Continuous Training

2. Fartlek

3. High intensity Interval training (HITT)

4. Interval training

5. Circuit training

6. Resistance training

7. Flexibility training

8. Plyometric training

acrostic to remember the training methods

Crazy Flamingos Hurry In Circles, Racing Fast Pigeons

define continuous training

TRAINING METHOD

performing the same activity for a period of time without rest breaks

what fitness component does continuous training impact

aerobic power

how long should aerobic training go for

a minimum of 20 minutes

HR max for continuous training

70 - 85 % HR max

examples of continuous training (5)

1. 5 km Run = athlete jogs at a steady pace of 75% HR Max.

2. 20 km Cycle = athlete rides continuously at a moderate pace of 75% HR Max.

3. 40 min Rowing = athlete rows at a steady rate of 75% HR Max.

4. 20 mins of continuous Swimming = athlete swims laps with even stroke and breathing at 75% HR max

5. 60 minute brisk walk = athlete walks consistently at 70–75% HR max

is continuous training better for beginners

yes, it is better for beginners as less stressful on the body, simple to understand & can be easily built up over time

define fartlek training

TRAINING METHOD

a variation of continuous training where athletes increase and change their intensity periodically.

what fitness component does fartlek train

aerobic power & small anerobic component

how long for fartlek training

minimum of 20 mins

intensity of fartlek training

a low of 70% HR max and a high of 85% HR max

examples of fartlek training

1. jog 60 seconds @ 70% HR Max then stride 30 seconds @ 85% HR Max and repeat for 20 min

2. bike medium for 60 sec / sprint for 30 sec (repeat 20 mins) @ low pace of 70% HR Max and high pace of 85% HRM.

define HITT training

TRAINING METHOD

includes short bursts of high intensity exercise combined with periods of rest or low intensity exercise

reps for HIIT

4-12

what is the work intensity and rest intensity for HITT training

work at 90% HR max and Rest at 60% HR max

what fitness component does HITT training work

aerobic power

time frame for HITT

1 - 4 minutes work and rest

W:R ratio of HITT

1:1 or 2:1

examples of HITT training

1. 60s Bike Sprint / 60s Rest x10 - hard at 90% HR max, slow pedal recovery.

2. Run 200m / Walk 200m x6 - Sprint at 90% HR Max, rest 60% HR Max.

3. Rowing Intervals (4 min hard / 2 min rest) – 90% HR max row, 60% HR Max rest.

3 benefits of HITT training

• there is a more rapid aerobic improvement

• sessions can be shorter to still achieve benefits

• more enjoyable which keeps motivation high

frequency, intensity, work time, recovery time (@ intensity), type, W:R ratio and rep guidelines for HIITT

• frequency = 3 x week

• intensity = 90 – 100 % HR max

• work time = 30 seconds - 4 minutes

• recovery period = 30 seconds - 4 minutes @ 50-60% HR max

• type = Repetitive such as Cycling or running

• W:R ratio = 1:1 OR 2:1

• reps = 4–12

define interval training

TRAINING METHOD

set periods of work followed by set periods of rest

what must you specify for interval training

weather it is short, intermediate or long

explain short interval training

• develops ATP-PC system due to short duration high intensity with longer rest periods = PC replenishment time = work to rest ratio 1:5

explain intermediate interval training

• develops Anaerobic glycolysis system due to short duration high intensity with shorter rest periods, thus a buildup of fatiguing metabolic byproducts = work to rest ratio 1:2-4

explain long interval training

• develops Aerobic energy system and should be completed at 80-85% HR Max = work to rest ratio 1:1

short interval training intensity

95%

short interval time

2 - 10 secs

short interval training W:R ratio

1:5+

short interval reps and sets

• Reps: 6–15 repetitions per set

• Sets: 3 sets

short interval training - energy system, intensity, time, distance, W:R ratio, suited sports, type of recovery

• energy system = ATP-PC

• intensity = 95%

• time = 2 - 10 secs

• distance = up to 80m

• W:R ratios = 1:5+

• suited sports = sprints, some teams

• type of recovery = passive (PC replenish)

intermediate interval training intensity

85-90%

intermediate interval training time

10 - 60 secs

W:R ratio of intermediate interval training

1:2-4

intermediate interval reps and sets

• Reps: 6–10 repetitions per set

• Sets: 2 sets

intermediate interval training - energy system, intensity, time, distance, W:R ratio, suited sports, type of recovery

• energy system = anerobic glycolysis

• intensity = 85-90%

• time = 10 - 60 secs

• distance = 50 - 300 m

• W:R ratios = 1:2 - 4

• suited sports = intermittent teams

• type of recovery = active

long interval training - energy system, intensity, time, distance, W:R ratio, suited sports, type of recovery

• energy system = aerobic

• intensity = 80 - 85%

• time = 1 - 4 minutes

• distance = 300+ m

• W:R ratios = 1:1 or lower

• suited sports = long distance events

• type of recovery = active

long interval reps and sets

• Reps: 2-4

• Sets: 2 sets (not always done in sets)

long interval training intensity

80-85%

long interval training time

1 - 4 minutes

exercise example of short interval training

• sprint 40m at max speed, rest 3 mins, repeat 6x

  (HR = 95–100%)

exercise example of intermediate interval training

• 100m sprint at 90% HR max, rest 60s, repeat 8x

exercise example of long interval training

• Run 400m at 80–85% HR max, rest 2 mins, repeat X 4

define circuit training

TRAINING METHOD

move from one exercise to another in different stations = can train many fitness components at once.

3 constraints of circuit training

1. Fixed Load

2. Individual Load

3. Fixed Time

what’s fixed load circuit training

set no. of reps = everyone completes same no. of reps regardless of fitness level = easier for a fit person

what’s individual load circuit training

set no. of reps = tailored to the individual = allows each individual to overload own training

what’s fixed time circuit training

set time (most common) = everyone completes as many reps as they can in the time before moving on.

define resistance training

TRAINING METHOD

uses weights, body weight to develop muscular strength / power / endurance

what fitness components does resistance training work (3)

• Muscular Strength

• Muscular Power

• Muscular Endurance

what’s an eccentric contraction & example

muscle lengthens

example = lowering phase of bicep curl

what’s a concentric muscle contraction

muscle shortens

example = raising phase of bicep curl

what’s a isometric muscle contraction

contracting a muscle against an immovable force, length doesn’t change but still contracts

example = plank/wall sit