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Principles of Training

Principles of Training. Frequency Intensity Duration. Before starting training. When you start a training programme there are certain things you need to consider First you need to test your fitness Can you remember the fitness tests from 2 weeks ago?

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Principles of Training

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  1. Principles of Training Frequency Intensity Duration

  2. Before starting training • When you start a training programme there are certain things you need to consider • First you need to test your fitness • Can you remember the fitness tests from 2 weeks ago? • Write down 3 aspects of fitness and how you test for them

  3. Principles of training • To make physical training effective you need to make it progressive and overload your body • To do this we need to consider the frequency, intensity and duration.

  4. Frequency • Frequency means HOW OFTEN you train • So in terms of your training…how often will you train before your training is effective? • How many times a month? Week? Day? • This will depend on the nature of the activity you are doing

  5. Frequency – eg. • For your average Joe to improve CRE, they would need to train for 20-30 minutes in their training zone, 3 - 4 times a week • An elite performer training for swimming long distance races in London 2012 would swim much more often – maybe 2 or 3 times a day, 5 – 7 days a week!

  6. Intensity • Intensity is HOW HARD you work in your training session • For example…a brisk walk, a jog, a run, a sprint • A leisurely swim, or timed sprint swims • Lifting very light or very heavy weights • Intensity varies according to the demands of the activity

  7. Intensity – eg. • Working in your training zone – ie. Working between 60 – 85% of your maximum heart rate • Lifting weights at 50% or the maximum you can lift

  8. Intensity – work: rest ratio • Intensity can also be adapted by altering your work: rest ratio • Can you suggest an example? Swimming: 1 width every 60 seconds 1 width every 30 seconds 1 width every 20 seconds

  9. Duration • Duration is how long you train for a) In total • For example – 3 months, 6 months b) In each session • For example – 10 min, 30 min, 2 hours • The duration of your training sessions will depend on the demands of the activity

  10. Duration – eg. • To improve CRE, your average Joe would need to work in their training zone for 20 – 30 min 3 or 4 times a week • You would need to continue this for 2 to 3 months

  11. Specificity • Specificity is a key principle of training. Training has to be specific to your needs; it has to be relevant to the activity, and to your existing levels of fitness and ability. • Eg. A hockey player performs lots of short sprints in a game therefore you might complete some shuttle sprints in your training programme to develop speed.

  12. Activity – in pairs • Choose an activity you enjoy • Think about the aspects of fitness you need for this activity an write them all down • Choose what you consider to be the most important aspect of fitness for your activity • How would you test this aspect of fitness before you start? • Come up with a training programme out lining some of the exercises you might do, and then the frequency, intensity and duration of your training programme so it would be effective.

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