Physical Education
Unit 4, Outcome 1: Designing a training program
E ngage
E ducation
Foundation
Activity Analysis
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Work to rest ratios: Work to rest ratios can be used to determine which energy system is predominant
throughout an activity or for part of an activity. A work to rest ratio of 1:1 or 1:2 means the aerobic energy
system is dominant, a work to rest of 1:3 or 1:4 means the anaerobic glycolysis system is dominant and a
work to rest of 1:6+ indicates that the ATP-CP energy system is dominant.
Skills analysis: This involves recorded how many times each specific skill is performed throughout an
activity or game, this can then be used to identity the major muscles groups used which should then be
targeted in training.
Movement patterns: Movement patterns show the types of movements involved whether they are
explosive or involve particular muscles groups. This is useful for deterring what type of fitness this would be
the most specific.
Fitness Testing
Fitness test should be specific to the muscle groups and types of movements used throughout the given sport you
are training for.
Fitness components should be tested before and after the commencement of a training program to measure
progress. The fitness components that should be tested for are listed below.
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Health components: Aerobic capacity,anaerobic power, local muscular endurance, muscular strength,
flexibility, body composition.
Skill-related components: speed, muscular
Training principles
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Frequency: To improve a factor there should be at least 3 sessions per week.
Intensity: To train the ATP-CP energy system you be training at 95%+ of max heart rate, for the
anaerobic glycolysis energy system heart rate sone should be 75-85% max heart rate and for training the
aerobic energy system heart rate should be around 70-85% of max heart rate.
Duration: Is the length of each training session and particular training program, most programs should be
at least 6 weeks long and aerobic training session should 20 minutes long.
Type (specificity): The training program should be specific tot he given sport meaning the same muscle
groups and energy systems being used are trained for.
Individuality: the training should be specific for the individual.
Maintenance: At least two sessions a week are required for maintenance.
Detraining: If the principles of maintenance and frequency are not adhered to detraining will occur, this
means that the improvements made will go backwards this will happen faster.
Diminishing returns: This principle states that improvements made by training will gradually level out as
a highly trained athlete will improve slower as they are beginning at a higher level than an untrained athlete.
Variety: Variety is needed to maintain interest in the training and to target a wider range of muscle groups
and fitness components.
Training Methods
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Continuous training: Is predominantly aerobic and involves maintaing a similar intensity throughout. It
can also be used to train local muscular endurance.
Interval training: Involves intervals of varying intensity and can be used to train anaerobic power, aerobic
capacity, speed and agility.
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Strength training: Usually involves resistance training and trains muscular strength, power and local
muscular endurance.
Circuit training: Involves a number of different stations and can train a variety of training components.
Plyometric training: Involves movements that are explosive jumping and bounding movements. This is
used to train muscular power, muscular endurance and anaerobic capacity.
Flexibility training: Uses either dynamic movements or static stretching to develop flexibility.
Core-stability training: Trains the local muscular endurance of the core muscles.
Speed training: Trains speed and anaerobic power.
Swiss-ball training: Involves use of a fit ball o train core muscles in components such as local muscular
endurance.
Monitoring physical activity
To monitor the training program progress athletes usually fill out a training diary that records the intensity, time and
type of training it also records how someone may be feeling in a particular day and how they have been applying
principles.
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