1.1.4a Physical activity – Principles of training and goal setting

1. 1.1.4a Physical activity – Principles of training and goal setting Learning objectives To understand the principles of training that a performer should use to increase fitness. To explain the principles of goal setting and the importance.

2. Principles of training There are certain PRINCIPLES OF TRAINING which should be followed to improve performance

3. Specificity Specificity = Matching your training to the requirements of an activity. You need to adapt your training to develop the right… muscles – if your sport requires a lot of running, work mainly on your legs. type of fitness – do you need strength, speed, stamina or a combination? skills – you need to practice any relevant skills like kicking, serving and passing.

4. CAN YOU GIVE ANY EXAMPLES ? For example- The training for a shot putter would be different from the training for a marathon runner……… You would not ask your shot putter to run 2 miles nor ask a runner to use heavy weight based exercises For example, if you’re training for a weightlifting competition, it’s no use going swimming every day. You need to concentrate on strength training for your arms and legs.

5. There is also a need for SPECIFIC TRAINING within a sport. E.G goalkeepers need different training to outfield players.

6. Progressive Overload This principle involves working the body harder than normal and gradually increasing the amount of exercise you do. This makes our body adapt to the training levels and therefore getting fitter.

7. Progressive Overload Athletes need to monitor performance levels and adjust the programme in order to take fitness level to a higher level. How would you achieve progressive overload?

8. What is VO2 max? Athletes need a constant supply of oxygen to muscles. This is known as oxygen uptake (VO2). The maximum oxygen uptake in a minute refers to high intensity exercise. VO2 max can be measured in a laboratory

9. They can easily be remembered by the FITT principle. F Frequency I Intensity T Time T Type How did they get fit enough to play at the Olympic standard??

10. Frequency - How often we train • We should train at least 3 times a week • The body needs time to recover from each training session • We should spread the sessions over the week

11. Intensity - HOW HARD WE TRAIN • We only get fitter if we work our body systems hard enough to make them adapt • We must start at the right intensity, depending on our current fitness • We must understand and use our training thresholds

12. Time - HOW LONG WE TRAIN • To improve AEROBIC – training sessions last longer and our working HR should rise • Each session must last at least 20 minutes to get any benefits

13. Type - WHAT TYPE OF TRAINING WE DO • We should analyse our particular sport to know the fitness and skills we need • The training programme should include types of activity to develop these skills and fitness

14. Individual needs Everybody's fitness level differ and should therefore tailor training to their specific needs. Understanding an individuals needs will mean training is set at their level and accounts for their strengths and weaknesses. Elite performers may adjust their training in the run up to a competition.

15. Rest and Recovery For effective training performers should achieve the right balance between rest and recovery. Rest and recovery allows the body to: Replenish energy stores Repair muscles fibres

16. Rest and Recovery TASK: What are the signs of overtraining? Signs of overtraining

17. Longer recovery time needed Loss of skills Reduced strength/power Overanxious and depressed Lack of flow and usual rhythm Can become demoralized Giving up easily

18. Reversibility If training PROGRESSIVELY gradually improves fitness, what happens if less training takes place, or if one stops training because of injury? This simply means that unless you keep training, any fitness gains will be lost.

19. Reversibility This means that instead of progressing or remaining at the same level, the athlete loses fitness. It only takes 3 or 4 weeks to get out of condition. What implications does this have for an elite performer who’s season has just finished? When else might you see reversibility take place?

20. Goal Setting What does goal setting do for an athlete? Goal setting motivates performers and keeps them working hard. This gives them a better chance of improve fitness levels. Reaching your goals means progress is being made in your training.

21. Goal Setting Short term goals: This can be a small step or progression. e.g. To achieve a qualifying time for a competition. Long term goals: This has the future in mind. e.g. Swimming for the national team or beating a long standing rival.

22. Goal Setting Outcome Goal: Linked to an end result e.g. Winning a competition Performance goal: Concerned with previous bests. e.g. To swim a new personal best

23. Goal Setting GOALS SHOULD BE S.M.A.R.T. S Specific – must to the point M Measureable – can be measured and compared A Achievable – challenging R Realistic – matched to the performers skill level T Time bound – Set for a particular time to be completed by