aspects of training l 1
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© Folens 2009For AQA 3.1.2b Aspects of training
‘How fit are your children? Today's youngsters put to the test as studies reveal children in
the Fifties exercised more!’
© Folens 2009For AQA 3.1.2b Aspects of training
Why is this? Discuss?
© Folens 2009For AQA 3.1.2b Aspects of training
Recap last lesson: Jobs and their fitness requirements
http://www.youtube.com/watch?v=8DtbPOXFk00
© Folens 2009For AQA 3.1.2b Aspects of training
Quick Fire Round
• Name the job • Identify the fitness components required to
do this job well? Why?• Health risk?
© Folens 2009For AQA 3.1.2b Aspects of training
© Folens 2009For AQA 3.1.2b Aspects of training
© Folens 2009For AQA 3.1.2b Aspects of training
© Folens 2009For AQA 3.1.2b Aspects of training
MCQ
• How many calories should the average man and woman eat in a day:
A- Men – 5000, Women – 3000B Men 10,000, Women – 15,000C Men 2,500, Women - 2000
© Folens 2009For AQA 3.1.2b Aspects of training
Effects of a lack of exercise
http://www.youtube.com/watch?v=Agl6rtFla7Q
Watch the following clip, identify the effects of a lack of exercise and a poor diet on someone physically? Think back to last lesson’s worksheet
© Folens 2009For AQA 3.1.2b Aspects of training
New Topic: Title on a clean page:
‘Aspects of training’
Aspects of training 1
© Folens 2009For AQA 3.1.2b Aspects of training
Learning objectives
By the end of this presentation you should be able to:
• Understand that there are different principles that lie behind training methods
• Describe the different principles that affect performance
• Explain why individuals have different training needs
Aspects of training 3
© Folens 2009For AQA 3.1.2b Aspects of training
What do you think?• Does everyone have the same fitness levels?• Does everyone play the same sport? And have the
same goals?• What could be fitness goal for a premiership football
player?• What could be a fitness goal by a mother who has
just given birth to her baby daughter?• Could you give the same training program to
everyone sports person and type of person?
© Folens 2009For AQA 3.1.2b Aspects of training
Client Info-TASK
• If you were a personal trainer, what information would you need to know about your client?
• Make a list in your book…next to at least 4 of your suggestion, can you write WHY you would need to know this information?
© Folens 2009For AQA 3.1.2b Aspects of training
How do you know what level of difficulty to make your client’s training program?
What should you do first?
What might happen if youpitched the training program at a much higher level than what the clientcan cope with?
© Folens 2009For AQA 3.1.2b Aspects of training
Principles of trainingThere are several principles of training,
Each influencing the training of a performer in a different way.
These principles of training are essential to the planning of a training programme = improve their fitness.
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© Folens 2009For AQA 3.1.2b Aspects of training
COPY: The main principles of training are:
• Specificity
• Progression
• Overload- FID (Frequency, Intensity, Duration)
• Reversibility
•Tedium
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© Folens 2009For AQA 3.1.2b Aspects of training
As we go though each principle, jot down it’s description in your own
words and add example
A grade- should be able to define and explain each one using a
sporting example.
© Folens 2009For AQA 3.1.2b Aspects of training
SpecificityThe specificity- a training programme must be relevant (specific) to the sport of the performer and their goals.
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© Folens 2009For AQA 3.1.2b Aspects of training
For example, to meet the specific needs of football, a goalkeeper’s training will include lots of reaction work.
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© Folens 2009For AQA 3.1.2b Aspects of training
Example: A cyclist and a long-distance runner both need to train to improve muscular endurance in their legs, but the training methods will be different; a cyclist will train on a bike whilst the runner will train by running!
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© Folens 2009For AQA 3.1.2b Aspects of training
Example: It is important that the training activities are practised at match pace. If you train slowly, you’ll compete slowly!
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© Folens 2009For AQA 3.1.2b Aspects of training
Pretend the person sitting next to you is an alien…
• How would you explain to them what the word PROGESSION means?
• What is anotherWord for progression?
© Folens 2009For AQA 3.1.2b Aspects of training
Progression
Progression involves gradually increasing the stresses put on the body.
Aspects of training 11
© Folens 2009For AQA 3.1.2b Aspects of training
What will happen if you only train at the same intensity every session?
© Folens 2009For AQA 3.1.2b Aspects of training
Exercising at the same level of difficulty all the time will:
• Only maintain current fitness levels in the short-term
• Have no effect on improvement in the long-term as the training starts to change your body tolerances.
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© Folens 2009For AQA 3.1.2b Aspects of training
An athlete’s body needs to be gradually put under slightly more pressure= to improve.
After five to six weeks there may be a need to change the training programme.
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© Folens 2009For AQA 3.1.2b Aspects of training
OverloadOverload occurs when the body is exercised more than normal.
threshold of training = where the pulse rate raises higher than 60 per cent of its maximum.
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© Folens 2009For AQA 3.1.2b Aspects of training
How do you overload in your training
• The use of FID allows you to overload your body by putting a greater demand on the body.
• - Frequency – number of sessions e.g. up to 3 per week - Intensity – increasing distances run, repetitions or weight- Duration – length of training sessions
© Folens 2009For AQA 3.1.2b Aspects of training
Show overload by changing FID in the session below
• Our little alien friend has just done the following exercise:
• Bicep curls:Frequency = 2 x weekIntensity = 8 reps of 5kg (x 2 sets)Duration = 1min recovery between each set
© Folens 2009For AQA 3.1.2b Aspects of training
Reversibility
Reversibility = reversing the training effects on your body.
=the body returning to its original state, prior to an exercise training programme.
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© Folens 2009For AQA 3.1.2b Aspects of training
Example
• If an elite marathon runner stopped training due to injury, the body would revert to the level of fitness they had prior to their training programme.
•
© Folens 2009For AQA 3.1.2b Aspects of training
Tedium
• Avoid boredom.
• Vary training, if you always use the same old sessions and exercises = performer suffers from boredom.
© Folens 2009For AQA 3.1.2b Aspects of training
Add to your client info list:Top Athletes
Top-class athletes have a final competition in mind.
The training process is planned so that an athlete’s peak performance coincides with their event.
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© Folens 2009For AQA 3.1.2b Aspects of training
Add to your client info list: Rest and recovery
Rest and recovery time is very important for all athletes.
Overtraining = caused by little rest and recovery from previous training= poorer results of performance= increases the risk of injury and illness and can decrease the desire to exercise.
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© Folens 2009For AQA 3.1.2b Aspects of training
Reduced powers of strength,
endurance and speed
Loss of acquired skills
Inability to concentrate
Greater recovery time required
Overanxious, depressed and
sensitive
Feelings of insecurity
Fear of competition
Lack of flow and rhythm to movement
Draw spider diagrm: Overtraining complications:
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© Folens 2009For AQA 3.1.2b Aspects of training
How to avoid Over Training??
Periodization= Planning the training year enables an athlete to reach peak performance. Periodization = reduces the risk of overtraining and involves:• Designated rest times
• Variety of training types
• Different exercises for the same muscles
Aspects of training 23
© Folens 2009For AQA 3.1.2b Aspects of training
Exam questions1. Progression is:
A. Matching the exercises to the activity
B. The degeneration of the muscles after exercise has stopped
C. Working the body harder than normal and then increasing the intensity gradually
D. Allowing the body to recover to maintain a high level of performance
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© Folens 2009For AQA 3.1.2b Aspects of training
2. Specificity is:
A. Allowing the body to recover to maintain a high level of performance
B. Matching the exercises to the activity
C. The degeneration of the muscles after exercise has stopped
D. Working the body harder than normal and then increasing the intensity gradually
Aspects of training 25
© Folens 2009For AQA 3.1.2b Aspects of training
ScenarioAfter talking to his teachers, he has also decided that he
will choose ‘exercising safely and effectively to improve
health and well-being, as in Fitness and Health Activities’
as his second assessment area for his practical work. In
order to prepare himself fully for this, John has just joined
his local fitness gym, which shares the school fitness
facilities.
© Folens 2009For AQA 3.1.2b Aspects of training
Question
• 19 (c) • Plan and describe an appropriate training
programme for John. Include all the relevant principles of training, except training zones.
© Folens 2009For AQA 3.1.2b Aspects of training
Question
• 19 (d) Safety is an important part of a training programme. Describe the safety aspects that John should consider before and during training, and explain why they are important.
© Folens 2009For AQA 3.1.2b Aspects of training
Aspects of training 26
What you have learnt about in this topic:
1. Principles of training
2. The training needs of individuals
3. The importance of rest and recovery
© Folens 2009For AQA 3.1.2b Aspects of training
Learning objectives
You should now be able to:
Aspects of training 27
•Understand that there are different principles that lie behind training methods
•Describe the different principles that affect performance
•Explain why individuals have different training needs