training

• Specificity

  • Training must match the requirements of the activity so that the right muscles and body systems are adapted
• Progression Overload


  • Gradually increasing the amount of working training so that fitness gains occur, but without the risk of injury
• Reversibility

  • Just as fitness improves with training it can decline if you stop training
• Tedium

  • The boredom that can occur when you train the same way every time. A variety of training methods are needed to keep motivated to carry on without giving up
• Applying overload to the F.I.T.T principle

  1. Frequency: How often you train (should be gradually increased)

  2. Intensity: How hard you train (should be gradually increased)

  3. Time: How long you train (should be gradually increased)

  4. Type: Relates to specificity. training should closely match the activity
• Aerobic target zone

  60% - 80% of max heart rate
• Anaerobic training zone

  80% - 90% of max heart rate
• Max Heart rate

  220 - age
• Strength/Power

  High weight/low reps above 70% of 1 rep max (3 sets of 4/8 reps)
• Muscular endurance

  Low weight/high res below 70% of 1 rep max (3 sets of 12-15 reps)
• Continuous Training

  • Sub-maximal aerobic exercise that has no breaks or rest. It lasts for a minimum of 20 minutes and can improve cardiovascular & muscular endurance
• Fartlek Training

  • Form of continuous training that varies in pace and terrain. It is both aerobic & anaerobic and can improve cardiovascular & muscular endurance
• Circuit Training


  • Contains stations organised in a circuit, they can be skill or fitness based, aerobic or anaerobic. Intensity is measure by circuits, time or repetitions. Can be adapted to improve all types of fitness
• Interval Training

  • High intense exercise followed by periods of rest to recover. Usually anaerobic, can be used in a variety of locations. Improves speed but can improve strength and cardiovascular
• Plyometric Training

  • Maximal intensity involving jumping/bounding. It involves an eccentric contraction (muscle lengthens) immediately followed by a concentric (muscle shortens). Improves power (speed & strength)
• Weight Training

  • Form of interval training which involves reps and sets. The weight provides the resistance. Can be done using free or fixed weights. It improves strength, power and muscular endurance
• Static Stretching

  • Stretch as far as you can. The stretch is held (isometric) for up to 30 seconds. It Can be done on your own, with apparatus or with a partner. Improves flexibility
• Sports for Continuous Training

  • Marathon running, Cycling, Swimming
• Sports for Fartlek Training

  • Football, Rugby, Netball
• Sports for Interval Training

  • Basketball, Long jump, Hurdles
• Sports for Weight Training

  • Weight lifting, tennis (muscular endurance)
• Sports for Static Stretching

  • Most sports and activities benefit from static stretching
• Adaptation to high altitude training

  1. Increasing red blood cells

  2. Increasing haemoglobin
• Benefits of high-altitude training

  • Increased red blood cell production
  • Increased oxygen carrying capacity
  • A greater amount of oxygen being transported to the working muscles once athletes return to sea level
• Limitations of high-altitude training

  • Adaptations take time
  • Expensive to live away from home
  • Timing of training for competition needs careful planning
  • Altitude sickness (nausea caused by training at altitude)
  • Limited to aerobic activities (no effect on anaerobic events)
  • Can make it harder to train at high intensities need for anaerobic activities