Principles of training

• Specificity Progressive Overload Reversibility Tedium (SPORT acronym) for principles of training
• Specificity (S) - training must be relevant to the individual and their sport e.g. The sprinter will focus on speed and power while the distance runner will train for cardiovascular fitness and the ability to work at high intensity aerobically
• Progressive overload (P and O) - training frequency, intensity, time or type (FITT) must be increased over the training period to ensure that the body is pushed beyond its normal rhythm. Increases must be gradual so that the athlete avoids a plateau in performance or injury.
• Reversibility (R) - if a person stops or decreases their training, their fitness level is likely to drop
• Tedium (T) - athletes need variety in their training to prevent boredom
• FITT - (Frequency, Intensity, Time, Type)
• Circuit training is a changeable method of training that can meet the needs of many different parts of fitness.
• MHR = 220 - age
• Aerobic training zone = 60-80% of max heart rate
• Anaerobic training zone = 80-90% MHR
• Weight training to increase muscular endurance is lifting under 70% of the one rep max with a high number of reps
• Weight training for muscular strength is lifting over 70% of the person's one rep max with a low number of reps
• One rep max


  The heaviest weight the performer can lift in one try.
• Warm-ups will prepare a performer’s muscles by increasing their elasticity.
• Altitude training means that the body produces more red blood cells so the body is able to absorb and use more oxygen in the air
• Altitude training is performed more than 2000m above sea level
• Altitude training improves aerobic but has no effect on anarobic
• Pre-season training is to develop a person's general fitness as well as sport specific components of fitness e.g. agility
• Peak season training is to maintain fitness and work on skills, tactics, and techniques specfic to their sport
• Post-season training is to rest and recover and to keep up some light aerobic training so their fitness doesn't drop
• warm ups: increase body temp, mental preparation, and prepare muscles by increasing their elasticity/range of movement possible at joint
• warm ups prevent injury
• warm ups include: pulse raising activity, stretching, mental prep, and skill focus
• Cool downs: prevent DOMS, support recovery, and remove lactic acid
• Cool downs include: Stretching, aerobic activity, gradually lowering intensity
• In circuit training you can change the circuit to match the ability, age or fitness level of the performer and progressive overload is easy to do
• In circuit training you might need a lot of space and equipment
• Continuous training involves the sustained performance of activities without rest.
• In fartlek training for cardiovascular endurance one can change speed and intensity
• Plyometric training is used to develop a performer's power

  • High intensity exercise involving explosive movements.
  • The muscle is lengthened and then rapidly shortened to develop the explosive capability of the muscle.
• Static stretching is good for flexibility but overstretching can cause injury
• Interval training is a method that incorporates periods of high intensity exercise followed by

  periods of rest or low intensity exercise.
• Plyometric training involves hopping, jumping etc. Its aim is to develop power, speed and explosive strength.
• Overtraining can lead to stress/repetitive injuries
• Injury prevention

  • wearing appropriate clothing
  • not overtraining
  • taping or bracing
  • hydration
  • correct technique
  • rest
• methods of recovery

  • cool down
  • ice baths
  • manipulation of diet
  • massage
• Massage – will increase blood flow, help flush out lactic acid and reduce DOMS.
• Limitations of high altitude training


  •Some athletes find it too hard to train once they are at high altitude

  •If they cannot train, they may actually lose fitness

  •Altitude sickness

  •The benefits are lost very quickly.