PRINCIPLES OF TRAINING

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PRINCIPLES OF TRAINING
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PRINCIPLES OF TRAINING

• Specificity
• Overload
• Progression
• Reversibility

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SPECIFICITY

• The training must be suitable to the particular
  sport or aspect of fitness.

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OVERLOAD

• Making the body work harder to improve it
• (F.I.T.T.)

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PROGRESSION

• As the body adapts training needs to be more
  progressive so that greater demands are made on
  it.

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REVERSIBILITY

• Loss of improvement when training is decreased or
  stopped

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REPETITIONS

• Number of times you repeat an exercise

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SETS

• A group of repetitions is called a set

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AEROBIC FITNESS

• Having a high aerobic fitness level means

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AEROBIC FITNESS

• You can exercise for longer without feeling tired

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AEROBIC FITNESS

• You can use up more oxygen when youre exercising

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AEROBIC FITNESS ADVANTAGES

• Your heart rate will be lower when resting and
  when exercising

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AEROBIC FITNESS DISADVANTAGES

• Sprinting speed may be reduced due to reduced
  efficiency of fast twitch fibres

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ANAEROBIC FITNESS

• Advantages
• provides energy for short explosive activities

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ANAEROBIC FITNESS

• Disadvantages
• Production of lactic acid causing pain

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Weight trainingImproves muscle strength and tone

• Advantages
• Creates muscle overload safely and gradually.
• Can use free weight or specialist machines to
  target specific muscles
• Individual training programmes can be designed

• Disadvantages
• Need to work with partner when using free
  standing weights
• Increased risk of injury from lifting a weight
  that is too heavy

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CIRCUIT TRAINING

• Circuit Training is an adaptable form of
  training.
• A variety of exercises and skills are done at
  different locations in a gym, hall or even
  outdoors.
• Each activity is known as a station.

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CIRCUIT TRAINING

• Advantages
• Can be designed to suit any activity
• Individual pace can be set
• Can be set up almost anywhere
• Less boring because all exercises are different
• Can accommodate a large number of people in a
  small area.

• Disadvantages
• Can take time to set up
• People can get in each others way if circuit is
  busy

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INTERVAL TRAININGAlternating short near
maximum bursts of speed with times of rest /mild
exercise

• Disadvantages
• Hard to keep going
• Can be boring

• Advantages
• Can mix aerobic and anaerobic exercise
• Easy to see when an athlete isnt trying

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FARTLEK TRAININGChanges in intensity and type
of exercise without stopping

• Advantages
• Good for sports that need different paces like
  football and basketball
• Easily changed to suit an individual or a
  particular sport

• Disadvantages
• Difficult to see how hard the person is training
• Too easy to skip the hard bits if you cant be
  bothered

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ALTITUDE TRAINING

• Working at high altitudes there is a drop in
  aerobic performance due to lack of oxygen. So if
  you train at high altitude the body systems
  compensate by manufacturing more red blood cells.
• At least 4 weeks acclimatisation is needed to
  stabilise performance at altitude

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CONTINUOUS TRAININGInvolves exercising at a
constant rate doing activities like running or
cycling/ no resting

• Advantages
• Needs only a small amount of easy to use
  equipment
• Good for aerobic fitness and using up body fat

• Disadvantages
• Can be really boring
• Doesnt improve sprinting so not ideal for many
  games

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MUSCULAR ENDURANCE

• Ability of a muscle or muscle group to keep
  working for long periods with out tiring
• Events long distance running/ cycling
• Means of improving lots of repetitions for
  whichever muscle group you want to improve.
  e.g.sit-ups, chin-ups, dips, press-ups

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STRENGTH

• Static maximum force a muscle group can apply
  to an immovable object / rugby scrum
• Explosive to exert force in one very short but
  fast movement e.g. shot put/high jump
• Dynamic to apply force repeatedly over a long
  time / useful for doing loads of press-ups or
  cycling

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FLEXIBILITY

• To improve it you need to move the joint past
  where it would normally go.
• Active Stretching you do the work, slowly and
  gently stretch a little further than normal
• Passive Stretching a partner or coach does the
  work , tell them straight away if you feel any
  pain
• TO INCREASE RANGE OF MOVEMENT HOLD STRETCH FOR 30
  SEC. FOR 6 8 REPS

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Link between flexibility and strength

• Strength training can have negative effect on
  flexibility.
• As muscles bulk flexibility can decrease
• Therefore flexibility training must be done to
  counteract this

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PHYSIOLOGICAL FACTORS

• Illnesses or Medical Conditions colds can make
  you short of breath, effect your concentration,
  make you weak
• Asthma affects breathing
• Staleness Poor form or staleness can be caused
  by over doing things like exercising without
  enough breaks

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PHYSIOLOGICAL FACTORS

• Fatigue The state of being physically tired,
  when your body hasnt had time to recover from
  exercise performance can be affected
• Lack of sleep without enough sleep you lose
  strength and concentration more quickly
• Menstruation women seem to perform better at
  certain stages of the menstrual cycle

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SMOKING

• Short term effects
• Causes nose throat and chest irritations
• Bad breath, loss of taste and appetite
• Longer recovery rate

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SMOKING

• Long term effects
• Shortness of breath, reduced lung capacity and
  oxygen carrying capacity due to carbon monoxide
  being absorbed
• Increases the risk of developing heart disease,
  bronchitis and other diseases
• Increases risk of cancer of mouth, throat and
  lungs

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ALCOHOL

• Short term effects
• Reduced co-ordination/balance/ judgement / vision
• Slower reaction time
• Stomach irritation / vomiting
• Headache, increased blood flow, blood pressure

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ALCOHOL

• Long term effects
• Weight gain, kidney problems, cirrhosis of the
  liver
• Depression, brain damage
• Stomach ulcers
• Heart disease / hardening of the arteries

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DRUGS

• A drug is a chemical substance that affects the
  body systems

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DRUGS

• S STIMULANTS
• N NARCOTIC ANALGESTICS
• A ANABOLIC AGENTS
• P PEPTIDE HORMONES
• D - DIURETICS

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DRUGS

• Stimulants improves reactions and reflexes and
  reduces pain
• BUT
• Feeling less pain can make an athlete train too
  hard, can lead to high blood pressure, heart and
  liver problems and strokes

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DRUGS

• Narcotic Analgestics kill pain and tiredness.
  Mask injury
• BUT
• they are addictive with unpleasant withdrawal
• Feeling less pain can make an athlete train too
  hard.
• Can lead to constipation and low blood pressure.

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DRUGS

• Anabolic Agents (STEROIDS)
• Increase muscle size
• delay fatigue , therefore you can train for
  longer
• Can cause high blood pressure, heart disease
  infertility and cancer
• Women may grow facial and body hair and their
  voice may deepen

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DRUGS

• Diuretics make you urinate causing weight loss
  important if you are competing in a certain
  weight division
• Can hide traces of other drugs in the body
• BUT
• They can cause cramp and dehydration

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DRUGS

• Peptide Hormones
• Most have a similar effect to anabolic steroids
• EPO (Erythropoietin) has a similar effect to
  blood doping
• BUT
• They can cause strokes and abnormal growth

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DRUGS

• Beta Blockers Medicines that lower the heart
  rate , steady shaking hands and reduce anxiety
• BUT
• They are banned in sports where they might give
  an advantage such as shooting, ski-jumping,
  snooker and bobsleigh

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DRUGS

• Blood doping -used to simulate high altitude
  training without actually going to high altitude
• Red blood cells are taken out of an athlete
  their body then makes more red blood cells to
  replace them
• Before a competition the red blood cells are
  injected back so that more oxygen can be carried
  around the body
• Possible side effects allergic reactions,
  kidney damage, viruses such as aids and blocked
  capillaries

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BODY TYPES

• Endo morph
• Meso morph
• Ecto morph

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ENDOMORPH

• DUMPY
• Wide hips, lots of fat on body arms and legs but
  ankles and wrists are relatively slim
• Sports Sumo wrestler need strength, weight and
  low centre of gravity so they have strong
  endomorph and mesomorph features

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MESOMORPH

• Muscular
• Broad shoulders, narrow hips, low body fat.
• Mesomorphs are suited to events like decathlon,
  swimming, gymnastics.
• Swimming broad shoulders and good muscles with
  little body fat will help them move through the
  water more efficiently. Strong powerful legs to
  kick and arm to pull will increase speed of
  swimmer

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ECTOMORPH

• Thin
• Narrow shoulders, not much muscle or fat, long
  and thin arms and legs, thin face and high
  forehead.
• High jumpers need to be tall and light but with
  powerful muscles so a mixture of ectomorph and
  mesomorphic features is required.
• Longer legs gives them advantage in jumping,
  little weight, less to lift

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AGE

• Performance alters as we progress through the
  ageing process
• Young age body still developing
• Bones and ligaments and tendons not fully formed
  therefore too much training could cause damage or
  overuse injuries
• Young players have lots of energy and enthusiasm
  but lack concentration and skill is not as fully
  developed as an older player

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AGE

• Middle we peak in our twenties
• You achieve your maximum strength when you are
  fully grown usually about 20
• In your 20s it is still easy to build muscle
  mass
• You have more experience that younger players
• You will be able to train for longer and have
  good oxygen capacity which will help aerobic
  fitness

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AGE

• Older Players
• As we get older eyesight deteriorates and
  reaction time becomes slower.
• Bones become fragile and joints stiffen more
  prone to injury
• Factors affecting performance with ageing are
  endurance, speed, flexibility, timing,
  co-ordination and skill level.
• Experience is a vital and an older player has
  gained more experience.
• Keeping fit will slow down the process of ageing

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PSYCHOLOGICAL fACTORS

• Tension
• Anxiety
• Boredom
• Motivation

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PERSONALITIES

• Introvert
• Quiet, shy, retiring
• Individual sports
• Routine and repetitive swimming
• Like to perform precise and intricate skills
• Do not enjoy contact sports

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PERSONALITIES

• Extrovert
• Outgoing, loud and lively
• Team sports hockey
• Enjoy lots of excitment
• Enjoy fast sport with lots of involvement
• High levels of excitement ski-ing

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AGGRESSION

• Can be positive and negative
• Positive
• Controlled aggression is necessary in most
  sports, particularly in games such as rugby, or
  batting and bowling in cricket.
• A bowler may show aggression in bowling bouncers.
• In athletics there may be aggression in the run
  up to the long jump. The expression of
  attacking the board is often used.

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AGGRESSION

• Negative
• However aggression must be controlled.
• When sportsmen and women lose this control it can
  often lead to foul play.
• Common in invasion games as well as games such as
  tennis where racket abuse sometimes occurs.

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FEEDBACK

• When we learn new skills we require some
  information to tell us what we are doing and
  whether it is correct or not.
• If we obtain this information from our feelings
  of the actions the feedback to the brain is
  called
• Knowledge of performance
• or Internal feedback.

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FEEDBACK

• If the performer receives information from a
  coach the feedback is called
• Knowledge of Results
• or External Feedback

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FEEDBACK

• Types of practice
• To learn a new skill or improve an existing one
  you must practice.
• Part Method one way to learn a complex skill is
  to learn parts of it ,then put the parts
  together, e.g. when learning how to do the triple
  jump.
• Whole Method sometimes the skill cannot be
  broken down e.g. when learning how to do a
  somersault
• Massed Practice continual practice repeating
  the action over and over again, for example when
  learning to shoot or passing skills

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FEEDBACK

• Guidance
• Visual Guidance Learn by watching a
  demonstration of the skill, looking at a picture
  or watching a video.
• Verbal Guidance Learn by listening to
  instructions
• Manual Guidance Learn by being helped with the
  support of a coach, by holding the performer in
  correct position or with mechanical device such
  as rig in trampolining

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SKILLS

• Open skill When a performer has to adapt to
  the changing situation or the environment
• e.g. invasion games such as rugby and netball
• Closed skill- When skills are performed in
  isolation without a changing environment
• e.g. diving, tennis serve, vault in gymnastics

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Technological Developments

• New materials and new designs of equipment have
  had a considerable impact on sport
• Clothing new materials and designs for
  one-piece suits for swimming, speed skating and
  athletics have contributed to improved
  performance times in these and similar events.

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Technological Developments

• Footwear sports companies spend considerable
  amounts of money developing different types of
  footwear, not just to improve sportsmens and
  womens performance but also to maintain sales in
  the fashion and recreational market.

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Technological Developments

• Facilities New facilities now enable events to
  take place which would previosly have had to be
  cancelled because of weather conditions.
• e.g. The Millenium Stadium in Cardiff with a
  retractable roof allows football, rugby and
  cricket to take place irrespective of bad weather.

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Technological Developments

• Sports surfaces New Surfaces such as plastic
  grass have revolutionised the way hockey is
  played. Artificial cricket wickets are popular
  in schools as they require considerably less
  maintainance than traditional grass wickets.
• Times and distances have improved in Athletics
  with the introduction of rubberised surfaces and
  soft landing areas for high jump and pole vault

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Technological Developments

• Teaching and Coaching video recording of a
  sport is useful for the coach and the performer
  to analyse technique and make comparisons with
  top class performers.
• Refereeing Video replay is now used in a number
  of sports to help the referee make decisions

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Technological Developments

• In swimming and athletics -electronic starting,
  timing and the use of photo finishing help
  officials make the correct decisions
• In tennis - the electronic eye can be used to
  detect whether a service is in

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Technological Developments

• Spectators at the back of large stadium,
  spectators have little chance of seeing the
  action.
• However large video screens show replays and
  miniature cameras in cricket stumps give
  spectators a taste of what batsmen expect from
  fast bowlers.

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RISK ASSESSMENT AND FIRST AID

• Strain these occur in the muscles or tendons
• They are overstretched or possibly torn
• Cause- by sudden or violent movement, lifting
  heavy objects with poor technique
• Treatment R.I.C.E.

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RISK ASSESSMENT AND FIRST AID

• Sprain this occurs at a joint
• The tissues and ligaments are stretched and
  sometimes torn.
• This may be minor like a twisted ankle or major
  where severs and extensive damage has been caused
• Cause twisted or suddenly wrenching the joint
  as a result of running on uneven ground, being
  tackled in rugby/football or landing awkwardly
• Treatment R.I.C.E.

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RISK ASSESSMENT AND FIRST AID

• DISLOCATION
• This occurs when one or more bones as been
  displaced at a joint usually as a result of a
  strong force.
• The bones have been wrenched into an abnormal
  position.
• Treatment call an ambulance and make the
  casualty as comfortable as possible

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RISK ASSESSMENT AND FIRST AID

• RICE
• Rest injured part stop sport if you carry on
  you will make injury worse
• Ice Apply ice to injured part this makes
  blood vessels contract to reduce internal
  swelling and bleeding
• Compression Bandage injured part will help to
  reduce swelling.
• Elevation Support limb at a raised level i.e.
  above heart level. The flow of blood reduces
  because it has to flow against gravity.

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Recognition of Fractures

• Fractures are cracks in the bone or an actual
  break.
• They are usually accompanied by swelling
• This is because they damage blood vessels in or
  around the bone.
• In an open fracture the skin is torn and the bone
  pokes out.
• In a closed fracture it all happens under the
  skin. The skin itself is alright

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Stress Fractures

• A stress fracture is a crack along a length of a
  bone.
• It is caused by continuous stress over a long
  period of time
• Long-distance runners get stress fractures called
  shin splints

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Recognition of symptoms of Concussion

• Unconsciousness, disorientation, memory loss.
• Caused by a blow to the head
• Treatment If unconscious place in recovery
  position and get ambulance
• If conscious keep casualty under observation for
  24 hours

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Recognition of symptoms of Hypothermia

• Symptoms Body temperature falls below 35
  degrees C
• Muscles go rigid, heart beats irregularly,
  casualty may fall unconscious
• Treatment steadily raise body temperature to 37
  degrees C
• Put them into warm dry clothing or wrap in a
  blanket
• Give hot drinks or maybe a hot bath.

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