3.2 Principles of training Flashcards
Principles of training
The key principles of training are the different factors that are important to consider when putting together a training programme.
When planning training as a professional athlete, coach, or trainer in the lead-up to a big competition or event the training must follow the principles of SPORT.
Specific, Progressive Overload, Reversibility, Tedium.
FITT (overload training)
Frequency, Intensity, Time, Type.
Circuit training
Usually involves various exercises that are repeated at different stations in a circuit.
Content of the exercises can be altered to suit training for different sports and fitness levels.
Considerations - Space and equipment available
Number of circuit stations
Work : rest ratio
Number of repetitions
Continuous training
Sustained exercise at a constant rate (steady state) without rests.
Involves using heart rate as a guide to the intensity of the exercise.
Considerations - Time to train: Involves aerobic demand for a minimum of 20 minutes for a set number of times a week.
Fartlek training
Uses varying speeds and terrain (hills, flat, trails).
Usually involves running at different speeds - walk, jog, sprint.
Considerations - Work : recovery ratios
Interval training
Periods of exercising at high intensity, interspersed with periods of rest or low intensity exercise.
Considerations - Work : recovery ratios
Static stretching
Stretching to increase flexibility.
Stretches are held (isometric contraction) for up to 30 seconds.
Considerations - Correct techniques must be held throughout the stretch.
Advisable to avoid overstretching.
Weight training
Involves lifting a weight - body weight, free weights or resistance machines.
Considerations - Choice of weight and exercise depends on fitness aim.
The importance of safe practice and lifting technique.
The need for spotters.
Plyometric training
Plyometric training involves eccentric contraction followed by larger concentric contraction.
Use of body weight and gravity to work muscles.
Used to increase power.
Considerations - Safety precautions must be followed to prevent injury placed on muscles and joints.
Advantages and disadvantages of circuit training
Advantages - Difficulty levels can be tailored to the participants and their needs/age/fitness levels.
The circuit can be altered to train different components e.g. strength, power, speed, stamina.
It is easy to monitor and change by altering the work : rest ratio.
Disadvantages - Requires a large space to set up a range of workout stations
Specialist equipment may be required.
Difficult to know the work: rest ratios of participants (at the start particularly).
Advantages and disadvantages of continuous training
Advantages - Aerobic fitness is improved, which can improve other body systems such as cardiovascular health.
It can be done with little or no equipment (such as running) so is cheap to participate in.
It is simple to carry out (once the exercise has been mastered).
Disadvantages - It can become repetitive and therefore participants may get bored.
Injuries are more common due to the repetitive motion and movement of joints and muscles.
Continuous training involves at least 20 minutes of exercise for several times a week so there are time constraints involved.
This training does not suit all sporting types.
Advantages and disadvantages of fartlek training
Advantages - More varied than continuous training.
This can be adapted to suit the individual needs and fitness of a performer.
Disadvantages - Intensity changes mean that the participant must be highly motivated for high intensity intervals.
It is hard to assess whether participants are performing at the correct intensity.
Advantages and disadvantages of interval training
Advantages - Quick and easy to set up and can be done anywhere.
No need for specialist equipment.
Burns body fat and calories.
Both aerobic and anaerobic energy systems can be worked.
Disadvantages - High motivation is needed for high intensity interval training (HIIT).
Injury can occur if rest intervals are not properly timed and adhered to.
Advantages and disadvantages of static stretching
Advantages - Flexibility can be improved which can help prevent injury.
Hardly any limitations to who can complete static stretching, even through injuries and healing.
Disadvantages - Stretching the whole body can be time-consuming.
Overstretching can lead to injuries.
Advantages and disadvantages of weight training
Advantages - Easily adapted to specific training needs and fitness.
Variety of weight training methods (free weights, resistance machines) prevents boredom in training.
No need for specialist equipment, lifting of the body weight is a form of weight training.
Strength and power are improved.
Disadvantages - Can require specialist equipment and gym membership if resistance machines are required.
Injury can occur if correct techniques are not used or too heavy weights are trained with.
Often an additional person is needed as a spotter.
Advantages and disadvantages of plyometric training
Advantages - Increases power of movement.
Targets specific muscle groups.
No equipment is necessary.
Disadvantages - Injury can occur due to high impact and stress put on muscles and joints.
