1. Chapter 6 – Training
Contents
 6.1 principles of training + 6.2 principles of training (further)
 6.3 aspects of training
 6.4 circuit training
 6.5 weight training
 6.6 further training methods
6.1 + 6.2 Principles of training
S.P.O.R.T
S- pecificity
-Training Suited to a particular sport and performer
P- rogression
Training is increased, and the performer gets better through training
O- verload
Seen as a good thing always!
These are all increased:-
F -frequency
I-intensity
T-time
R- eversbility
Opposite to progression!
T- edium
Varying the way you train in order to avoid tedious sessions!
Plateauing- where progression seems to halt, it takes some time to move on

2. 6.3 Aspects of training
 Warm up
 Fitness or exercise phase
 Skills or team play phase
 Warm down
Warm up
– prepare body for activity and increase blood flow
– phyicologically prepared
– reduce injury chances
Warm ups must be specific, but the following should always be in a warm up
- pulse raiser
- light exercises, stretches , movement
Fitness and exercise phase
- Specific to sport
Skill or team play phase
- Practise as a team, or individually if not a team activity
Warm down
- warming down helps relieve pain which you may get through lactic acid

3. 6.4 circuit training
Stations- areas within a circuit where the different activitys are perfomed
- easy to set up
- suitable for large numbers
- sport, skill, fitness specific
- done anywhere
- equipment limited
Types of circuit
1- fitness
2- skill
3- combination
4- timed
5- fixed loads
6- variation
6.5 Weight training
Repetitions- how many times you actually move the weights
Sets – the number of times you carry out an activity
Benefits
- muscle strength
o 3 sets of 6 reps at near maximum weight
- muscle size
- muscle tone
- assisting recovery after injury
Muscular endurance- 20/30m reps at 40% / 60% of maximum weight ; 3 + sets
Muscle strength – three sets at 6 reps of near maximum
Muscle power- performed at speed 60%-80% of maximum weight 10 –15 reps

4. 6.6 further training methods
Continuous training
- This is any type of training that keeps the heart rate and pulse rate high over a
sustained period achieved by-
 running
 cycling
 swimming
 aerobic sessions
Interval training
This is training with rests!
 Long interval training – work between 15 secs and 3 mins at around 80 % with
corresponding rest periods
 Short interval training – sprinting for no more than 15 secs with around 2mins
rest
Fartlek
It’s a form of interval training which includes-
 Walking
 Brisk walking
 Jogging
 Fast steady running