BTEC Sport Training for Personal

FitnessP1, M1

P2, M2, D1P3

Think about an elite- level marathon runner and a recreational club runner.

Even though they both run, they will have different training needs.

Why do you think this is??

Scenario.....

Create your definition...Frequency Adaptation Progressive

Overload Variation

Reversibility Heart Rate Intensity Perceived Exertion

Individual Needs

Time Training Thresholds

Specificity

Maximal Exertion

Variation Type Rest and Recovery

Pick three key words that will challenge your personal knowledge..... Attempt to define them!

http://www.youtube.com/watch?v=0Zxz0fZ1Kyc

Principles of Training....

Know all criteria for Learning Aim A (P1, P2, M1, D1, P3)

Review and assess your 2nd week of your training programme identifying strengths and areas of improvement for next week

Learning Intentions

Objectives

By the end of this session students will beable to:

1. List the principles of training.2. Identify FITTA principles within the

overload component of training.3. Be able to apply principles of training in

order to design Personal training plan (PTP).

Data CollectionPersonal

Goals

Lifestyle

Medical History

Physical Activity

Attitude

Motivation

Principles of Training

For any training programme to be effective, the trainer or coach must follow a number of essential principles referred to as SPORT

Sport Principles

Specificity

Progression

Overload

Reversibility

Tedium

Specificity

Training Programmes must be specific to the needs of the sport and performer.

Consider components of fitness.

Service requirements

Task 1 - Worksheet

30 seconds to Identify ‘S’ in the principles of training and provide an example

End

Progression In order to improve and continue to develop,

the training programme must be made progressively harder.

Once the body adapts to stresses and loads placed upon them no further changes will occur.

Progression must be steady yet consistent, overload is an essential element to progression and adaptation.

Task 1 - Worksheet

30 seconds to Identify ‘P’ in the principles of training and provide an example

End

Overload In order for the body to adapt it must work

harder than normal. The body can be overloaded by manipulating

four (five) key factors of training: F I T T A

Frequency – How often?Intensity – How hard we train?Time - Length of time spent on an activityType – Describes the type of activity Adherence – Ensuring the individual sticks to the

programme

Consider ACSM Guidelines.

ACSM Guidelines for Cardiovascular Fitness

Frequency 3-5 times per week

Intensity 55-90% MHR40%/50%-85% VO2max

Time 20-60 minutes

Type Any Activity that is rhythmical and utilises large muscle groups.

Rest Periods An effective training programme includes rest periods. After a period of exercise it is important to give your body time

to recover through rest. While resting, your body has the time required to repair and

heal itself. The rest period allows muscle fibres to repair themselves and becomes stronger improving your strength. Symptoms associated with over training:

Loss of appetite Loss of muscle Lack of sleep Injuries- shin splints Increased risk of illnesses

Task 1 - Worksheet

30 seconds to Identify ‘O’ in the principles of training and provide an example

End

FrequencyTraining Frequency

◦ Training frequency is the number of training sessions conducted per day or per week.

◦ The frequency of training sessions will depend onthe interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season.

Intensity

Training Intensity◦ Adaptations in the body are specific to the

intensity of the training session. ◦ High-intensity aerobic exercise increases cardio-

vascular and respiratory function and allows for improved oxygen delivery to the working muscles.

◦ Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment.

◦ Calculated using Age-predicted maximum heart rate (APMHR)

◦ Borg Scale/ Rate of Perceived Exertion (RPE) ◦ Talk Test

Intensity Target Heart Rate Calculation

◦ Percentage of Maximal Heart Rate Method Age-predicted maximum heart rate (APMHR) = 220

− age Target heart rate (THR) = (APMHR × exercise

intensity) Do this calculation twice to determine the target

heart rate range (THRR). APMHR x 0.55 APMHR x 0.90

Eg. 220 – 20 = 200 200 x 0.55 = 110 200 x 0.90 = 180THRR = 110-180BPM

Table 18.2

Reprinted, by permission, from Borg, 1998. Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998.

Time

Exercise Time /Duration◦ Exercise duration is the length of time of the

training session.◦ The duration of a training session is often

influenced by the exercise intensity: the longer the exercise duration, the lower the exercise intensity.

Type

Exercise Type / Mode◦ Exercise mode is the specific activity performed

by the athlete: cycling, running, swimming, and so on.

◦ Remember that the more specific the trainingmode is to the sport, the greater the improvementin performance.

◦ Consider service requirements

Adherence

Exercise Adherence / Progression - Why Carry on?

◦ Progression and results influence adherence.◦ Progression of an aerobic endurance program involves

increasing the frequency, intensity, and duration.◦ Frequency, intensity, or duration should not increase by

more than 10% each week.◦ When it is not feasible to increase frequency or

duration, progression can occur with intensity manipulation.

◦ Progression of intensity should be monitored to prevent overtraining.

Reversibility Use it or lose it!

It takes much longer to gain fitness than it does to lose it.

If we train our muscles get bigger (hypertrophy), alternatively if we don’t our muscles get smaller (atrophy)

Task 1 - Worksheet

30 seconds to Identify ‘R’ in the principles of training and provide an example

End

Tedium

Training must be varied to ensure the athlete/ performer maintains motivation

If the same activity is performed frequently, training becomes repetitive and boring.

Consider readiness to exercise.

Task 1 - Worksheet

30 seconds to Identify ‘T’ in the principles of training and provide an example

End

Check Learning Activity

In pairs identify the principles of training and organise them into an order of importance to present to the class.

End

Learning Objectives

By the end of this session students will beable to:

1. List the principles of training.2. Identify FITTA principles within the

overload component of training.3. Be able to apply principles of training in

order to design Personal training plan (PTP).