Preparation of the
Body
Lecture 4 – Principles and
Methods of Training
Principles of Training
• Before we begin to design a training
programme we need to be aware of the
‘principles of training’
-Specificity
-Progressive Overload
-Reversibility
Specificity
• Training must be specific to your needs
• Specificity takes into account:
– Your fitness levels
– Your ability levels
– The demands of the activity you are training for
e.g. Fitness training for football will be very
different to fitness training for swimming
– The role you play within the activity e.g. Central
midfielders may do more cardio-respiratory
training, whereas goalkeepers may spend more time
working on their reaction times
Progressive Overload
• Progressive overload occurs when we exercise
at increasingly higher levels – we
progressively demand more from our bodies
• We do this by gradually increasing:
– The Frequency: how often we do the programme
– The Intensity: how hard we work during the
programme
– The Duration: how long we train for
Progressive Overload Specific
to Cardio-respiratory Endurance
• Frequency – you must train 3-4 times a week for a
minimum of 8 weeks to see an improvement in CRE
• Intensity – you must train within your training zone.
This is determined by your heart rate for aerobic
training. This must be accurate as if you work
outside you training zone you will be working on other
aspects of fitness
• Duration – Min of 20-30 mins for CRE
• These principles must be Progressively Increased
over the 8 weeks to ensure there are enough demands
on the body for improvements to be seen
Reversibility
• If you stop training the body will revert
to the condition it was in before you
began training
• Depending on how long you have been
training for will determine how long it
takes to go back to your bodies original
state
Methods of Training for CRE
• There are a variety of ways to train to
improve Cardio-respiratory endurance
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–
–
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Continuous training
Fartlek training
Interval training
Conditioning approach
Methods of Training for CRE
• For the purposes of our training
programme we will focus on:
– Interval training
– A continuous training
Interval Training
• Includes
– Exercising within your training zone followed by a rest
period, followed by another period of exercise
• Benefits
– Develops aerobic fitness:Linked to training zone
– Progressive overload can be achieved by exercising more
often (frequency), exercising faster (intensity) or by exercising
for longer (duration) or by decreasing the rest period
Methods of Training
1. You can work on your own or in a group
2. It is suitable for health and fitness
3. It improves AEROBIC fitness.
4. It can take place in a variety of places.
5. It can be adapted to suite INDIVIDUAL NEEDS.
6. It could start with brisk walking and graduate to
jogging. It could be over a distance or over time.
7. Tests your mental endurance – motivation!
Your heart rate
• Maximum heart rate =
220bpm – age
• 40/60% = Weight loss
• 60/80% = aerobic training zone
• 80/100% = anaerobic / speed training
• Work out your heart rates