principles of training and training zones

Principles of Training

For this course you need to recognise 6 Principles of Training

MODERATION OVERLOADPROGRESSIONSPECIFICITYREVERSIBILITYVARIANCE Can you make up an

acronym to be able to remember the 6 principles of training?

OVERLOADBasically this means working harder than you would normally doeg. For Jim Royle to overload – he would need to do some

exercise!For Jessica Ennis to overload – she would have to train longer

each day for 6 days / week (may be everyday – issue – moderation?)

You can overload by one or all of the following factors: FREQUENCY – how often INTENSITY – how hard you work TIME – how long you train for

Remember F I T

If you go to the gym twice a week – how could you apply the principle of overload?

Consider a simple exercise like a press up

How could you apply the principle of OVERLOAD?

A sit up?

PROGRESSIONStart easily and gradually build up your fitness by

overloading in order to improveEven the best school standard athlete will remain at a

constant level of fitness unless they train progressively harder as their body adapts

The quicker you gain fitness – the quicker you will lose it!

Progression is linked to the principle of overload and “progressive overload” is often used as a term in a fitness programme

SPECIFICITYSpecific training brings about specific results

eg. In order to improve running………..you need to runIn order to improve swimming………….you need to swimIn order to improve leg strength…………you need

to___________ ?In order to improve flexibility……………………you need

to_____________ ?In order to improve speed over 5k………………..you need

to____________ ? What are the demands of your chosen activity?Does it require strength in certain areas? Does it require aerobic fitness? (Which energy system?Does it require anaerobic fitness? (Which energy system?(Which parts of the body need to be trained? (Does a tennis player need strength in their non racket

arm?)

REVERSIBILITYAs already mentioned – fitness levels will be lost more

quickly if it has been gained quickly

Illness or injury could cause periods of inactivity where fitness levels will be lost

Ideally – even during off-season breaks, light exercise should be done to MAINTAIN levels of fitness

An alternative exercise could be done to maintain fitness in case of injury. eg. Swimming

CROSS TRAINING – is an activity that is different, but might still bring fitness benefits. Eg Blackburn Rovers players might play badminton or basketball during a training session

MODERATION & VARIANCE

Too much overload can cause overuse injuries, particularly if the same type of exercise is done all the time (consider someone training for a marathon)

Therefore moderation & variety are important

Common overuse injuries are; shin splints, tennis elbow (tendonitis)

Too much of the same activity causes boredom and performers are likely to drop out

Cross training can be used here too

General nowSpecific next lesson

Application of the principles of training:

How could you apply……. ………….the principle of variance to continuous

training (Cardiovascular / aerobic training)? …………. The principle of overload to a weight

training programme? …………. The principle of progression to a

beginner starting a gym membership? …………. The principle of specificity to a

swimmer who wanted to train in the gym?

Table

Health programme v sport specific

Task:

Write 2 paragraphs:– Explain how a non-active individual

looking to increase their general health & fitness could apply the principles of training

– Explain how a footballer / netballer / cricketer (use your sport) could apply the principles of training

Training Zones

CV training Zones– Basic Zone calculation– Karvonen Principle– Borg Scale

Weight Training Zones

Basic calculation

Maximum Heart Rate = 220 – AGE = XXXLower limit of aerobic training

effectiveness = 60% Max HR= 60 x Max HR ÷ 100 = XXX

Upper limit of aerobic training effect = 80%= 80 x Max HR ÷ 100 = XXXWork out your training Zone – plot on

graph

Karnoven

This takes in to account your fitness level via use of your resting heart rate.

What is your resting heart rate?What is your maximum heart rate?Lower limit (60%) = RHR + 0.6(MHR – RHR)Upper limit (75%) = RHR +0.8(MHR – RHR)Calculate – plot a graph

How can we determine we are working in our training zone?

OR…………..

BORG

Perception of exertion Strong correlation

between heart rate and rate of perceived exertion

Aiming for Moderate intensity – 12-14 on scale

6  No exertion at all 7

    Extremely light (7.5)8

9  Very light 10 11  Light 12 13  Somewhat hard 14 15  Hard (heavy) 16 17  Very hard 18 19  Extremely hard 20  Maximal exertion

WEIGHT TRAINING INTENSITIES

To train for muscular strength – you would use weight of approx 80% of 1RM and perform 8 repetitions(1x8) – (1 set of 8 reps)

To train for muscular endurance – you would use weight of approx 50% of 1RM and perform 15 repetitions(1x15) – (1 set of 15 reps)

Weight Training

Strength or Endurance?

Can you remember the definition for muscular strength?

The maximum amount of force that can be produced by a single contraction

Can you remember how to test for it?

……… the definition for muscular endurance? The ability to sustain contractions over a

period of time ……….how to test for it?

To train for muscular strength – you would use weight of approx 80% of 1RM and perform 8 repetitions(1x8) – (1 set of 8 reps)

To train for muscular endurance – you would use weight of approx 50% of 1RM and perform 15 repetitions(1x15) – (1 set of 15 reps)

Ways of training with weights:

SIMPLE SETS: performing 1 set of each exercise (whether for strength or endurance)

You can apply overload here by increasing the number of sets during your training programme. If you are training for strength, you need to allow 1-3 min rest in between each set. If you are training for endurance, leave as little rest as possible between sets.

How else could you apply overload?

SUPER SETS: work on a pair of antagonistic muscles.

Definition of antagonistic muscles: the action of one muscle counteracts the action of the other – they are opposites. Eg biceps and triceps

Super sets are done without rest – the antagonist muscle is resting whilst the agonist works

SUPER SETS – can also be:

A series of similar exercises done in quick succession, usually with free weights / dumb bells

Eg:

PYRAMID TRAINING: (a way of playing about with weights &

reps) Perform 10Reps Increase the weight & do 8 reps Increase the weight & do 6 reps Increase the weight & do 4 reps Increase the weight & do 2 reps

Try it the opposite way around too

For endurance try 25-20-15-10-5

Train with a partner to make it more interesting / challenging

Decide before the training session what you are going to do & stick to it

Make each session different to stop you getting bored

Apply the “PRINCIPLES OF TRAINING”

O P S R M V!

HOMEWORKLabel the muscles on the sheet

For 5 of the muscles you have identified, suggest an exercise that will strengthen this muscle