National 5 Physical Education - Principles of Training

Physical Education

Principles of training…

In order for a training programme to be effective we need to apply the 6 principles of training to our programme.

What are they??

Principles of Training

Principles of Training

Reversibility

Progressive Overload

Duration Intensity Frequency

Specificity

F. I. D. O. S RF. I. D. O. S R

Frequency Frequency refers to the regularity of

training sessions – how often you train

This will take into account the activity which you are training for.

For example: A performer wanting to improve CRE would need to have 3 to 4 training sessions per week.

Intensity Intensity refers to the demands of your

training session – how hard you are working.

The intensity level for each training session depends on which aspect of fitness you are working in the session.

Intensity can be adjusted by your work/rest ratio.

Intensity continued… For example: In order to improve CRE

you need to work within your training zone: 60-85% of MHR.

To improve ME high number of repetitions and light weights.

To improve strength low reps, heavy weights.

Duration Duration refers to the length of your

training time.

This is dependant on whether you are training anaerobically or aerobically.

Short, intensive sessions for anaerobic training & longer moderately intensive sessions for aerobic endurance training.

Progressive Overload Progressive overload is when you

gradually (progressively) increase the demands of your training.

This is an important principle when developing a training programme as if you do not gradually increase the demands of your training the programme will become too easy and you will not continue to improve.

Progressive Overload… P.O. can be implemented by changing

one or more of:1. Frequency2. Intensity3. Duration

Eg. 3 sessions to 4 sessions 60% of MHR to 70% MHR 20 minutes to 25 minutes

Specificity

Is a key principle of training you must ensure that your training programme is:

1. Specific to your individual needs2. Appropriate to your activity3. Appropriate to your fitness/ability

level

Reversibility If you stop training then your

body/fitness level will revert to the condition it was before the training programme began.

Reversibility happens quickly, however it will depend on how long you have been training for how quickly this reversibility will happen.

Over training

This can be avoided by taking adequate rest & recovery time during training sessions and between training sessions.

Regularly reviewing & monitoring your performance and training programme will help overcome any issues with overtraining.

Task…

1. Choose an aspect of fitness. For this aspect of fitness design a one week training programme.

- How many sessions will you have (F )

- Explain the content of each session (S )

- Describe the intensity of the work (I)- How long will the session last (D)

Task…

2. Explain how you would apply Overload to your training programme after a few weeks of training.

3. Explain why it is important to overload your training.

Physical Education