STARTER

1
STARTER
Using worksheet 5.4, describe how each principle
of training could be applied to an activity of
your choice
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REVISION
Components of fitness- skill/ health related
Test
Advantage/disadvantage
Specificity Progression Overload (FITT
PRINCIPLE) Reversibility Moderation Variance
Principles of training-
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• Cardiovascular phase- jogging
• Increases cardiac output
• Increase breathing rate
• Vasodilation to the working muscles- more O2

Warm up
Heart rate The number of times The heart beats
per minute
Cardiac output- amount of Blood that is pumped
out To the body
Average resting heart rate 72bpm Resting CO
70ml (SV) x 72 bpm (an average resting HR) 5040
ml/minute or 5.04 litres per minute. If you
raise the heart rate to 180 bpm through intensive
exercise 70ml x 180bpm 12,600 ml/minute or
12.6 litres per minute
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Stretching Phase
Dynamic Static Stretch specific muscles Mobility
stretches- joints
Sports Specific skills
Specific skills- dribbling hockey ball Shooting
in netball
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Physiological Effects
Increases in heart rate/ dilate capillaries
Release of adrenaline
Increase in muscle temperature
Allows O2 to dissociate from Hb Increase in
enzyme activity- ATP
Increase in speed and force of contraction
Greater elasticity of muscle fibres
More movement at joints due to increased
production of synovial fluid
Efficient movement
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Returns body to pre exercise state
Light exercise- keep HR elevated
COOL DOWN
Constant blood flow- O2 to remove any lactic acid
in the body
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PERIODISATION
Aim- improve performance for a specific event
e.g. Olympic games
It involves breaking the training programme into
periods that will help an athlete peak at the
time of the event. Helps ensure that optimal
physiological and psychological peaks are reached
at the right time.
Off season Pre season Competition Transition
(recovery)
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A season of training is broken down into cycles
Long term training E.G 12 months E.G Olympics- 4
years
A MACRO CYCLE IS
Phase of training E.G. month/ six weeks An
athlete may use 6 meso-cycles in a year
A MESO CYCLE
1-3 weeks Which is broken down to units E.G.
Speed/ 60m sprints x6
A MICRO CYCLE
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SPRINTER
The plan is based on three training sessions per
week with the major competition being in phase 5.
The duration of each phase could be as
follows Phase 1 - 16 weeks Phase 2 - 8 weeks
Phase 3 - 8 weeks Phase 4 - 8 weeks Phase 5 -
8 weeks Phase 6 - 4 weeks
Pre season competitions
Competitive phase
Peak performance
Recovery phase
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SPRINTER- 100m
Off season
Competition
Pre season
Peak
Recovery
Macro cycle- 1 year Mesocycles- 6
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The objective of each phase is as
follows Phase 1 - General development of
strength, mobility, endurance and basic technique
Phase 2 - Development of specific fitness and
advanced technical skills Phase 3 - Competition
experience - achievement of qualification times
for main competition Phase 4 - Adjustment of
technical model, preparation for the main
competition Phase 5 - Competition experience
and achievement of outdoor objective Phase 6 -
Active recovery - planning preparation for next
season
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PHASE 1 WEEK
AIM- FITNESS- STRENGTH/MOBILITY/ENDURANCE
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Week 4
SPECIFIC TRAINING TESTS
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PHASE 2
OVERLOAD Increase intensity, Frequency, time
SPECIFIC
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SPRINTER
A mesocycle- 4 weeks
Phase 1- Off season - Fitness levels
- 3/4 x a week (Frequency), 60min
(time) - speed/strength training-
tests - anaerobic system/muscles
Phase 2- Pre- season - Fitness becomes
more SPECIFIC - speed and strength
tests - 4/5 x a week, 6x 100m sprints,
1hr 30 mins - skills/techniques
Progression Specific Overload
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• Phase 3- Competitive
• -training is reduced (3x a week)
• Qualification times
• Sprint starts/sprint technique
• psychology training
• DEPENDS HOW LONG THE SEASON IS THERE MAY BE
  PHASE4

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Phase 5- Competition - World Championship

• Phase 6- Recovery
• Training reduced to 2x week
• Body recovers
• Plan next training cycle

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EXAM QUESTION
1a) What type of performer would predominantly
use an anaerobic energy system. State one fitness
component that would be beneficial to this
performer and identify one test that could be
used to evaluate this component. (3 marks)
Think about the P- Point E-
Explain E- Example
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Model Answer The type of athlete that would
predominantly use the Anaerobic energy system is
a 100 metre sprinter. Speed is a skill related
component of fitness and is defined as how fast
you can move part or whole of your body. To
evaluate their performance sprinter will use a
30m or 60m sprint test, recording their times.
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EXAM QUESTION
Agility, balance, co-ordination, reaction time
and speed are components of skill related
fitness. Define two of these components and
identify a recognised test for each. (4
marks) June 2003 PEE system 1 mark- definition 1
mark- test
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Define aerobic capacity and maximal strength
and identify a test that could be used to
evaluate each of these fitness components. (
4 marks)
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1c) Periodistaion is a training principle that
splits into specific blocks. What are the
benefits of using periodisation when designing a
training programme? (2 marks) Explain how
a performer might use periodisation to
structure their training programme for one
year. (6 marks)
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TASK
For a sport of your choice plan a periodised
training program Think about the aim of each
meso-cycle
Aim of programme- components of
fitness Macro/meso/mirco Energy
systems Components of fitness- tests/ad/dis Main
muscles used Type of contraction and
fibres Method of training Application of the
principles of training- specificity, overload