Training for Sport - Physical Education - Lecture Slides, Slides of Physical Education and Motor Learning

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Principles Of Training

• To become fitter we must train. In order to train effectively, we should follow the S.P.O.R.T. training principles.

PECIFICITY – we should train for our own particular sport.

ROGRESSION – we should increase our training gradually.

VERLOAD – we must work harder than usual.

EVERSIBILITY – we lose our fitness if we become inactive.

EDIUM – we must keep training interesting.

Progression

• Progression means we must increase our training gradually, allowing our bodies to have more and more stress put on them.
• If progression is too fast, then injury or burn out may occur. If progression is to slow then staleness or boredom may set in.

Overload

• Overload means we must work harder than normal. When we stress the body it will adapt to the extra work and we become fitter and stronger
• For example, distance runners must increase the distance they run, complete the run in a quicker time or run more often during the week.

Tedium

• Tedium or boredom must be avoided in training. We must make our training interesting and enjoyable, by using a variety of training methods.
• We can avoid overuse injuries by changing the nature of our training, for example running on different types of surface.

Planning a Training Program

• When planning a training program we must think about the F.I.T.T. principle.

REQUENCY – How often are you going to train?

NTENSITY – How demanding are the sessions going to be?

IME – How long are you going to train?

YPE – What training are we going to perform?

Phases of a Training Session

• There are four important sections involved in a training session. These are:
• WARM UP – We must get our bodies ready for exercise
• FITNESS – We must work hard to improve and maintain fitness
• SKILLS – We must improve the skills and techniques needed for our sport.
• WARM DOWN/COOL DOWN – We must cool down to reduce the risk of injury and get body back to normal.

Types of Training

We can choose from many different training methods. They are all based on an understanding of how our bodies adapt to training. Some of the different methods we could use include.

• Continuous Training
• Fartlek Training
• Interval Training
• Circuit Training
• Weight Training
• Plyometric Training

We must choose methods which are helpful in developing fitness for our own specific sport.

Fartlek Training

Fartlek training allows us to develop the fitness we choose in a way that can be specific to our sport. It involves changing the intensity at which we train in the same session. This could be running, jogging and walking in the same session. You could also change the distance run, the time you run for, and even the surface you run on. The way we change the activities will depend on which component of fitness we develop.

Interval Training

Interval training means alternating between strenuous exercise and rest. The rest periods give us time to

Recover. Interval training can be used to develop both anaerobic and aerobic fitness, depending on how

we organise our training sessions. For each period of exercise we can vary.

• The time or distance
• The amount of effort
• The length of rest periods
• The activity during rest periods
• The number of rest and exercise

periods in total.

Weight Training

When we weight train we can use either free weights or machine weights. This enables us to overload our muscles gradually and safely. By choosing different strength training programs we can develop:-

1)Maximum Strength 2) Muscular Power

3) Muscular Endurance

We must choose a program which will help our sport and which takes account of our current fitness level.

Plyometrics

Plyometrics is a training method that develops power. The method is based on the principle that a muscle, which is stretched before it contracts, stores up elastic energy. This energy is then released during the contraction, making the contraction more powerful. Plyometrics train our nervous system and muscular system to allow a faster more powerful change of direction. In plyometics we use bounds, hops, leaps, skips, swings and twists.

Long Term Effects Of Aerobic Exercise

A well planned, long term aerobic training program will bring about many changes in our bodies. Aerobic training produces:-

• A stronger, larger heart
• Increased stroke volume
• Lower resting heart rate
• Increased artery size
• Reduced blood pressure
• Greater oxygen carrying capacity
• Increased VO2 max
• Increased capillary network

Long Term Effects of Anaerobic Exercise

A well planned, long term anaerobic training program will bring about many changes in our body which build on short term effects. The long term effects of anaerobic training are:-

• Increased anaerobic threshold (this means that we can work harder for longer)
• Increased muscle energy stores
• Increased energy production
• Increased size of fast twitch muscle fibres