Higher PEPreparation of the Body

Lesson 7 – Principles of Training

Today we will• Research Project Feedback

• Phases of the season

• Develop understanding of Principles of Training

• Consider how we use Principles of Training to create training programme

Lesson 7 – Principles of Training

Research Homework

V = VolumeO2 = OxygenMax = Maximum

Vo2 Max

Heart and Lungs

Requires

VO2 MaxLike a car your body requires fuel to work. In the case of your body this fuel is oxygen. The harder your work the more oxygen your body requires.

VO2 max refers to the maximum amount of oxygen that your body can use during intense or maximal exercise.

VO2 max is measured as "milliliters of oxygen used in one minute per kilogram of body weight."

VO2 max is generally considered the best indicator of an athlete's aerobic endurance or level of cardio respiratory endurance.

Theoretically, the larger your VO2 max the more oxygen you can use during high level exercise, therefore the more fuel you can produce.

VO2 max, or maximal oxygen uptake, is one factor that can determine an athlete's capacity to perform sustained aerobic exercise and is linked to cardio respiratory endurance

Calculating VO2 maxThe following website can be used to help you calculate VO2 max by inputting your performance in the multi stage fitness test

http://www.brianmac.co.uk/beep.htm

Age Very Poor Poor Fair Good Excellent Superior

Female 13-19 <25 25 - 30 31 - 34 35 - 38 39 - 41 >41

Male 13-19 <35 35 - 37 38 - 44 45 - 50 51 - 55 >55

Research Homework

Cardio Training Zone

Cardio Training ZoneYour heart is a muscle like any other muscle in the body.

Your heart rate is an indicator of how strong your heart is

Those who are fitter have a stronger heart which is able to pump more blood with each beat

Think of it like your arm muscles, stronger arms lift heavier weight. Stronger heart pumps more blood

Therefore a person who is fit tends to have a lower heart rate

Like any muscle you can increase the strength of your heart by exercising.

The intensity at which you work impacts on the changes that occur in your hear

Cardio Training ZoneThe intensity at which you work impacts on the changes that occur in your hear

Like any exercise the work you carry out alters how the muscle develops

Working at between 60%-80% of maximum heart rate will strengthen heart and improve aerobic capacity

To calculate HR for Training Zone = 220 – age = max HR

(Max HR ÷ 100) x HR%

= Target HR for training zone

Phases of Training

Training can take place at 3 times of the training year these are…

1. Preparation period – Pre season2. Competition period – During the season3. Transition period – Off season

Copy and answer the below in your jotter

Phases of Training

Training can take place at 3 times of the training year these are…

1. Preparation period – Pre season2. Competition period – During the season3. Transition period – Off season

Phases of Training – Preparation Phase

1. With your shoulder partner number yourself 1-22. You will each be required to read over a paragraph on the Preparation

period3. After reading the paragraph return to your partner and explain what

you have read. You can both make notes at this point4. You will work alternatively and have 60s to read the paragraph, you will

each go twice5. On completion you will have to write your own explanation of the

Preparation period

Partner task - instructions

Phases of Training – Competition Phase

During the competition period you maintain your physical fitness.

Your aim is to ensure that you benefit from your pre-season training during the competitive phase of the season.

Within the competitive period there may be particular competitions / fixtures of special importance. You will want to ‘peak’ for these competitions.

In peaking for a special performance you fine tune your training with a special event or competition in mind.

Part of your training will involved a period of ‘tapering down’ your training before hand to avoid fatigue. i.e. Lighter training on a Thursday/Friday if event is a Saturday.

Summarise in your jotter

Recap Principles of TrainingRead Page 6 of ‘Monitoring Programme of Work – Training Diary’ booklet

Recap Principles of Training

Peer Marking

1.Swap booklet with your partner2.Turn to page 73.Mark your partners answers to the matching exercise

Principles of Training

Fitness will return to normal when if I stop training

Making training more difficult as my performance improves

How many times a week I train

How many times I repeat the work

Appropriate to my ability

Suitable for the activity and my positionAppropriate to my improving fitness levelHow hard I work

% of maximum heart rate I work at

Length of my rest intervalNumber of weeks my training programme lasts forHow long I have to work for

Specificity

Duration

Frequency

Intensity

Progressive Overload

Reversibility

Homework – Wednesday 17th SeptComplete tasks in ‘Monitoring Programme of Work – Training Diary’ booklet