Aspects of training 1
Aspects of training
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 2
What you will learn about
in this topic:
1. Principles of training
2. The training needs of individuals
3. The importance of rest and
recovery
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 3
Learning objectives
By the end of this presentation you
should be able to:
• Understand that there are
different principles that lie behind
training methods
• Describe the different principles
that affect performance
• Explain why individuals have
different training needs
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 4
Principles of training
There are several principles of
training, each influencing the
training of a performer in a different
way.
Good training takes into
consideration all of the principles
and their effects on the body.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 5
These principles of training are
essential to the planning of a
systematic training programme so
that an individual can improve their
fitness.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 6
The main principles of training are:
• Specificity
• Progression
• Overload
• Reversibility
The three FID (frequency, intensity,
duration) components are also key
to developing fitness.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 7
Specificity
The specificity principle requires an
understanding of the needs of the
game or event the athlete is taking
part in.
Training must be geared towards
the needs of the specific sporting
activity in order to improve the
fitness of the body parts that the
sport uses.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 8
For example, to meet the specific
needs of football, a goalkeeper’s
training will include lots of reaction
work.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 9
A cyclist and a long-distance runner
both need to train to improve
muscular endurance in their legs,
but the training methods will be
different; a cyclist will train on a
bike whilst the runner will train by
running!
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 10
It is important
that the training
activities are
practised at
match pace. If
you train slowly,
you’ll compete
slowly!
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 11
Progression
The principle of progression
involves gradually increasing the
stresses put on the body.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 12
Exercising at the same level of
difficulty all the time will:
• Only maintain current fitness
levels in the short-term
• Have no effect on improvement in
the long-term as the training
starts to change your body
tolerances.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 13
An athlete’s body needs to be
gradually put under slightly more
pressure, systematically, to continue
to improve.
After five to six
weeks there may
be a need to
change the
training
programme.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 14
Overload
Overload occurs when the body is
exercised more than normal.
The point where exercise is
demanding enough to have an
effect on the body is called the
threshold of training. This is
where the pulse rate raises higher
than 60 per cent of its maximum.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 15
The total amount of oxygen needed
so that the body can function, is
called the oxygen uptake.
However, there is a limit to the
amount of oxygen uptake and this is
called the VO2 maximum (or
‘max’).
Greater intensity = greater need of O2
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 16
A simple indicator of when a person
reaches their VO2 maximum is that
they will be unable to talk to
another
person, as
they will
have too
little breath
to do so.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 17
Task
Spend five minutes designing a skill
practice for a sport that specifically
develops a key element of the
attacking part of a game.
Remember to include a diagram to
help explain your practice.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 18
Reversibility
Reversibility is the body returning
to its original state, prior to an
exercise training programme. For
example, if an elite marathon
runner stopped training due to
injury, the body would revert to the
level of fitness they had prior to
their training programme.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 19
Needs of the individual
Everyone has a different fitness
level so training plans need to take
account of this in order to achieve
positive effects.
Setting the demands and intensity
of the exercise at the correct level
ensures it is safe for the individual
performer.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 20
Top-class athletes have a final
competition in mind. The training
process is systematically planned so
that an athlete’s peak performance
coincides with their event.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 21
Rest and recovery
Rest and recovery time is very
important for all athletes.
Overtraining can result in poorer
results in terms of performance as it
increases the risk of injury and
illness and can decrease the desire
to exercise.
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 22
Overtraining complications:
Reduced powers
of strength,
endurance and
speed
Loss of acquired
skills
Feelings of
insecurity
Inability to
concentrate
Greater recovery
time required
Fear of
competition
Lack of flow and
rhythm to
movement
Overanxious,
depressed and
sensitive
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 23
Planning the training year enables
an athlete to reach peak
performance. Periodization reduces
the risk of overtraining and
involves:
• Designated rest times
• Variety of training types
• Different exercises for the same
muscles
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 24
Exam questions
1. Progression is:
A. Matching the exercises to the activity
B. The degeneration of the muscles after
exercise has stopped
C. Working the body harder than normal and
then increasing the intensity gradually
D. Allowing the body to recover to maintain a
high level of performance
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 25
2. Specificity is:
A. Allowing the body to recover to
maintain a high level of performance
B. Matching the exercises to the activity
C. The degeneration of the muscles after
exercise has stopped
D. Working the body harder than normal
and then increasing the intensity
gradually
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 26
What you have learnt about
in this topic:
1. Principles of training
2. The training needs of individuals
3. The importance of rest and
recovery
For AQA
3.1.2b Aspects of training
© Folens 2009
Aspects of training 27
Learning objectives
You should now be able to:
• Understand that there are
different principles that lie behind
training methods
• Describe the different principles
that affect performance
• Explain why individuals have
different training needs
For AQA
3.1.2b Aspects of training
© Folens 2009