Aerobic Endurance Exercise Training

Staff Cunliffe

Unit 5 -Physical Preparation, Health and Lifestyle for the Public Services

Unit 6 –Fitness Testing and Training for the Uniformed Public Services

Session

3 Principles of Training

Session AIMS

Recap on collecting data from session 2

To raise student awareness of the principles of training in preparation for writing a Personal Training Plan (PTP) – Assignment 1

Objectives

By the end of this session students will be

able to:

1. List the principles of training.

2. Identify FITTA principles within the overload component of training.

3. Be able to apply principles of training in order to design Personal training plan (PTP).

Personal Training Plan• Your PTP is like an

action plan (strategy) to help you achieve your Health and Lifestyle Goals.

• Before you start you should gather information to help you tailor the programme for you or the person you are designing the plan for.

Data Collection

Personal Goals

Lifestyle

Medical HistoryPhysical Activity

Attitude

Motivation

Principles of Training

For any training programme to be effective, the trainer or coach must follow a number of essential principles referred to as SPORT

Sport Principles

Specificity

Progression

Overload

Reversibility

Tedium

Specificity

• Training Programmes must be specific to the needs of the sport and performer.

• Consider components of fitness.

• Service requirements

Task 1 - Worksheet

30 seconds to Identify ‘S’ in the principles of training and provide an example

End

Progression• In order to improve and continue to develop,

the training programme must be made progressively harder.

• Once the body adapts to stresses and loads placed upon them no further changes will occur.

• Progression must be steady yet consistent, overload is an essential element to progression and adaptation.

Task 1 - Worksheet

30 seconds to Identify ‘P’ in the principles of training and provide an example

End

Overload• In order for the body to adapt it must work harder

than normal. • The body can be overloaded by manipulating four

(five) key factors of training: F I T T A

Frequency – How often?Intensity – How hard we train?Time - Length of time spent on an activityType – Describes the type of activity Adherence – Ensuring the individual sticks to the

programme

Consider ACSM Guidelines.

ACSM Guidelines for Cardiovascular Fitness

Frequency 3-5 times per week

Intensity 55-90% MHR40%/50%-85% VO2max

Time 20-60 minutes

Type Any Activity that is rhythmical and utilises large muscle groups.

Rest Periods• An effective training programme includes rest periods. • After a period of exercise it is important to give your body time to

recover through rest. • While resting, your body has the time required to repair and heal

itself. The rest period allows muscle fibres to repair themselves and becomes stronger improving your strength. Symptoms associated with over training:

Loss of appetite Loss of muscle Lack of sleep Injuries- shin splints Increased risk of illnesses

Task 1 - Worksheet

30 seconds to Identify ‘O’ in the principles of training and provide an example

End

FrequencyTraining Frequency

– Training frequency is the number of training sessions conducted per day or per week.

– The frequency of training sessions will depend onthe interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season.

Intensity

Training Intensity– Adaptations in the body are specific to the intensity

of the training session. – High-intensity aerobic exercise increases cardio-

vascular and respiratory function and allows for improved oxygen delivery to the working muscles.

– Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment.

– Calculated using Age-predicted maximum heart rate (APMHR)

– Borg Scale/ Rate of Perceived Exertion (RPE) – Talk Test

Intensity

• Target Heart Rate Calculation– Percentage of Maximal Heart Rate Method

• Age-predicted maximum heart rate (APMHR) = 220 − age• Target heart rate (THR) = (APMHR × exercise intensity)• Do this calculation twice to determine the target heart rate

range (THRR).• APMHR x 0.55 • APMHR x 0.90

Eg. 220 – 20 = 200 200 x 0.55 = 110 200 x 0.90 = 180THRR = 110-180BPM

Table 18.2

Reprinted, by permission, from Borg, 1998. Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998.

Time

Exercise Time /Duration– Exercise duration is the length of time of the training

session.– The duration of a training session is often influenced by

the exercise intensity: the longer the exercise duration, the lower the exercise intensity.

Type

Exercise Type / Mode– Exercise mode is the specific activity performed by

the athlete: cycling, running, swimming, and so on.– Remember that the more specific the training

mode is to the sport, the greater the improvementin performance.

– Consider service requirements

Adherence

Exercise Adherence / Progression

- Why Carry on?– Progression and results influence adherence.– Progression of an aerobic endurance program involves

increasing the frequency, intensity, and duration.– Frequency, intensity, or duration should not increase by more

than 10% each week.– When it is not feasible to increase frequency or duration,

progression can occur with intensity manipulation.– Progression of intensity should be monitored to prevent

overtraining.

Reversibility

• Use it or lose it!

• It takes much longer to gain fitness than it does to lose it.

• If we train our muscles get bigger (hypertrophy), alternatively if we don’t our muscles get smaller (atrophy)

Task 1 - Worksheet

30 seconds to Identify ‘R’ in the principles of training and provide an example

End

Tedium

• Training must be varied to ensure the athlete/ performer maintains motivation

• If the same activity is performed frequently, training becomes repetitive and boring.

• Consider readiness to exercise.

Task 1 - Worksheet

30 seconds to Identify ‘T’ in the principles of training and provide an example

End

Check Learning Activity

In pairs identify the principles of training and organise them into an order of importance to present to the class.

End

Learning Objectives

By the end of this session students will beable to:

1. List the principles of training.2. Identify FITTA principles within the

overload component of training.3. Be able to apply principles of training in

order to design Personal training plan (PTP).