prep and training methods

• Specificity

  One of the principles of training
• Overload

  One of the components of fitness
• Speed

  One of the components of fitness
• Illinois Agility Test


  A test of agility
• Plyometrics

  A type of training
• Anagrams

  • Continuous Training
  • Fartlek
  • Interval
• The Principles of Training

  • Specificity
  • Overload
  • Progression
  • Reversibility
  • Variance
• Specificity

  Training needs to be specific and relevant to the activity you are training for
• Overload

  The body needs to work harder than normal so that there is some stress or discomfort. Adaptation will follow as the body will respond to the stress
• Progression

  Increasingly difficult tasks need to be implemented. Once adaptation has occurred realistic and progressive increase stress must occur
• Reversibility

  Performance will deteriorate if the training stimulus stops. Training effects gained will then be lost
• Variance

  Variety in the stimulus which is needed for progression to prevent over training and over use injuries. Changing the training so that it isn't predictable
• FITT Principles

  • Frequency
  • Intensity
  • Time
  • Type
• Frequency

  The number of training sessions in a week. This is dependent upon the performers physical training level
• Intensity

  Intensity of the exercise undertaken. This is dependent upon the performers physical training level
• Time

  Duration that the exercise takes up. The time is dependent upon the intensity of the session
• Type

  Type of training that fulfils the specific needs. This is the specificity of training
• Components of Fitness

  • Cardiovascular Endurance
  • Muscular Endurance
  • Speed
  • Muscular Strength
  • Flexibility
  • Agility
  • Power
  • Balance
  • Coordination
  • Reaction Time
• Types of Training

  • Continuous
  • Fartlek
  • Interval
  • Weight or resistance
  • Plyometrics
  • HIIT (High intensity interval training)
  • Circuit Training
• Continuous Training

  Continuous training activities seek to maintain and improve cardiovascular endurance. Cardiovascular adaptations can occur from continuous training
• Fartlek

  "speed play" often used to improve endurance. Interval training at varying intensity and varying recovery periods. It is a varied and more enjoyable method od endurance training. Requires a greater amount of intensity than continuous training
• Interval Training

  Intervals of High intensity with rests periods. This is the best activity to improve both anaerobic and aerobic energy systems
• Weight or Resistance Training

  Resistance which the body has to over come and then adapts to enable the body to do it again. Involves repetitions and then sets to ensure recovery
• Plyometrics

  Rapid and repeated stretching and contracting of the muscles. This is designed to increase strength and power through the whole range of motion. Required for any sport which requires power
• HIIT (High Intensity Interval Training)

  Very high intensity intervals of 5 seconds to 3 minutes. Recovery intervals are equal to or longer than the effort interval. This method of training usually lasts around 20-30mins and requires high energy
• Circuit Training

  A series of exercises which are arranged in a particular way called a circuit. It can be aimed at upper body, lower body or whole body. It can involves sports specific activities
• Preventing Injury in Physical Activity and Training

  • Warm up
  • Cool Down
  • Personal Protection
  • Correct footwear
  • Appropriate level of competition
  • Lifting and carrying
  • Risk Assessment
  • Common sports injuries
• Training Programme Design

  • Principles of training
  • SPORV & FITT
  • Testing
  • Warm up and cool down
  • Remember volume
• Periodisation

  The organised division of training into blocks, each with a goal and a time frame
• Phases of Periodisation

  • Preparatory Phase 1 or conditioning (off season)
  • Preparatory Phase 2 or specific training for an event (pre-season)
  • Competitive Phase 3 or testing at pace
  • Competitive Phase 4 or tapering for a specific event
  • Transistor Phase or low intensity R&R
• Glossary

  • Tapering
  • Adaptation
  • Max HR
  • Periodisation
• The Periodised Year - Long Jumper

  • Preparation
  • Competition
  • Recovery
• Phases of the Periodised Year

  • Training to increase the ability to deal with more training
  • Training to Compete
  • Competing to Learn
  • Training to Win
  • Competing to win
  • Regeneration
• Planning Constraints

  • Personal Commitments
  • Events
• Travelling

  • Equipment and Clothing
  • Dehydration
  • Food
  • Prevention of Illness
  • Stretching and Mobility
• Programme Development - Testing

  • Mobility
  • Stretching and flexibility
  • Core stability
• Medical Screening

  • Physiologist
  • Physiotherapist
  • Nutritionalist
  • Doctor
• Training programme design

  Training programmes are designed to meet the specific needs of the individual ensuring they peak at the right time
• Principles of training programme design

  1. Meet Mrs Vop

  2. She loves testing the toilet (WC) every morning to check it works

  3. Remember... MRS VOP Tests the WC

  4. We will use this acronym throughout this unit
• Moderation

  Training is appropriate to the individual whilst maintaining a healthy balanced lifestyle. Ensuring enough rest is incorporated into the programme