Aspects of training l 1

‘How fit are your
children? Today's
youngsters put to
the test as studies
reveal children in
the Fifties
exercised more!’

For AQA 3.1.2b Aspects of training © Folens 2009

Why is this? Discuss?


Recap last lesson: Jobs and their
fitness requirements
http://www.youtube.com/watch?v=8DtbPOXFk00


Quick Fire Round

• Name the job
• Identify the fitness components required to
do this job well? Why?
• Health risk?


MCQ

• How many calories should the average man
and woman eat in a day:

A- Men – 5000, Women – 3000
B Men 10,000, Women – 15,000
C Men 2,500, Women - 2000


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


Aspects of training 1

New Topic: Title on a
clean page:

‘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


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?


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?


How do you know what level of difficulty to make your
client’s training program?

What should you do first?

What might happen if you
pitched the training
program at a much higher
level than what the client
can cope with?



Principles of training
There 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.



COPY: The main principles of training are:

• Specificity

• Progression

• Overload- FID (Frequency, Intensity, Duration)

• Reversibility

•Tedium

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.



Specificity
The specificity- a training programme must be
relevant (specific) to the sport of the performer
and their goals.



For example, to meet the specific needs of
football, a goalkeeper’s training will include
lots of reaction work.



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!



Example: It is
important that the
training activities are
practised at match
pace. If you train
slowly, you’ll compete
slowly!


Pretend the person sitting next to
you is an alien…
• How would you explain to them what the
word PROGESSION means?
• What is another
Word for progression?



Progression
Progression involves gradually
increasing the stresses put on the
body.


What will happen if you only train at the
same intensity every session?



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.



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.



Overload
Overload 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.


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


Show overload by changing FID in
the session below
• Our little alien friend has just done the
following exercise:

• Bicep curls:
Frequency = 2 x week
Intensity = 8 reps of 5kg (x 2 sets)
Duration = 1min recovery between each set



Reversibility
Reversibility = reversing the
training effects on your body.

=the body returning to its original
state, prior to an exercise training
programme.


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.
•


Tedium

• Avoid boredom.

• Vary training, if you always use the same old
sessions and exercises = performer suffers
from boredom.



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.



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.



Draw spider diagrm: Overtraining complications:

Reduced powers
of strength, Loss of acquired
endurance and skills
speed
Feelings of
Inability to insecurity
concentrate

Greater recovery Fear of
time required competition

Lack of flow and Overanxious,
rhythm to depressed and
movement sensitive


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



Exam questions
1. 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



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

Scenario
After 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.


Question

• 19 (c)
• Plan and describe an appropriate training
programme for John. Include all the relevant
principles of training, except training zones.


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.



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



Learning objectives
You should now 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 l 1

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