Principles of training and training zones
Post on 21-Jul-2015
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For this course you need to For this course you need to recognise 6 Principles of recognise 6 Principles of TrainingTrainingMODERATION OVERLOADPROGRESSIONSPECIFICITYREVERSIBILITYVARIANCE Can you make up an acronym
to be able to remember the 6 principles of training?
OVERLOADOVERLOADBasically this means working harder than you would normally doeg. For Jim Royle to overload – he would need to do some exercise!For Jessica Ennis to overload – she would have to train longer each
day for 6 days / week (may be everyday – issue – moderation?)
You can overload by one or all of the following factors: FREQUENCY – how often INTENSITY – how hard you work TIME – how long you train for
Remember F I T
If you go to the gym twice a week – how could you apply the principle of overload?
PROGRESSIONPROGRESSIONStart easily and gradually build up your fitness by overloading
in order to improveEven the best school standard athlete will remain at a constant
level of fitness unless they train progressively harder as their body adapts
The quicker you gain fitness – the quicker you will lose it!
Progression is linked to the principle of overload and “progressive overload” is often used as a term in a fitness programme
SPECIFICITYSPECIFICITYSpecific training brings about specific results
eg. In order to improve running………..you need to runIn order to improve swimming………….you need to swimIn order to improve leg strength…………you need
to___________ ?In order to improve flexibility……………………you need
to_____________ ?In order to improve speed over 5k………………..you need
to____________ ? What are the demands of your chosen activity?Does it require strength in certain areas? Does it require aerobic fitness? (Which energy system?Does it require anaerobic fitness? (Which energy system?(Which parts of the body need to be trained? (Does a tennis player need strength in their non racket arm?)
REVERSIBILITYREVERSIBILITYAs already mentioned – fitness levels will be lost more quickly if
it has been gained quickly
Illness or injury could cause periods of inactivity where fitness levels will be lost
Ideally – even during off-season breaks, light exercise should be done to MAINTAIN levels of fitness
An alternative exercise could be done to maintain fitness in case of injury. eg. Swimming
CROSS TRAINING – is an activity that is different, but might still bring fitness benefits. Eg Blackburn Rovers players might play badminton or basketball during a training session
MODERATION & VARIANCEMODERATION & VARIANCE
Too much overload can cause overuse injuries, particularly if the same type of exercise is done all the time (consider someone training for a marathon)
Therefore moderation & variety are important
Common overuse injuries are; shin splints, tennis elbow (tendonitis)
Too much of the same activity causes boredom and performers are likely to drop out
Cross training can be used here too
General nowSpecific next lesson
Application of the principles Application of the principles of training:of training:
How could you apply……. ………….the principle of variance to continuous
training (Cardiovascular / aerobic training)? …………. The principle of overload to a weight
training programme? …………. The principle of progression to a beginner
starting a gym membership? …………. The principle of specificity to a swimmer
who wanted to train in the gym?
Task:Task:
Write 2 paragraphs:– Explain how a non-active individual
looking to increase their general health & fitness could apply the principles of training
– Explain how a footballer / netballer / cricketer (use your sport) could apply the principles of training
Training ZonesTraining Zones
CV training Zones– Basic Zone calculation– Karvonen Principle– Borg Scale
Weight Training Zones
Basic calculationBasic calculation
Maximum Heart Rate = 220 – AGE = XXXLower limit of aerobic training
effectiveness = 60% Max HR= 60 x Max HR ÷ 100 = XXX
Upper limit of aerobic training effect = 80%= 80 x Max HR ÷ 100 = XXXWork out your training Zone – plot on
graph
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This takes in to account your fitness level via use of your resting heart rate.
What is your resting heart rate?What is your maximum heart rate?Lower limit (60%) = RHR + 0.6(MHR – RHR)Upper limit (75%) = RHR +0.8(MHR – RHR)Calculate – plot a graph
How can we determine we are How can we determine we are working in our training zone?working in our training zone?
OR…………..
BORGBORG
Perception of exertion Strong correlation
between heart rate and rate of perceived exertion
Aiming for Moderate intensity – 12-14 on scale
6 No exertion at all 7
Extremely light (7.5)8
9 Very light 10 11 Light 12 13 Somewhat hard 14 15 Hard (heavy) 16 17 Very hard 18 19 Extremely hard 20 Maximal exertion
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