15. Frequency
How often you should train:
Training Frequency is dependent on the type
of training
Endurance (aerobic) – 4-6 days / week
Non-endurance (lactic acid) – 3-4 days /week
Non-endurance (ATP-PC) 2-3 days/week
16. What happens if Frequency of
training is too high?
Injury
Burnout
Fatigue – leading to poor
technique/performance
Boredom
17. Intensity
How hard you should train:
What is the correct intensity?
In order to make improvements you need to
train at the intensity that replicates your
sport/performance
18. Intensity – Energy Systems
Aerobic – 50-75% of Max Heart Rate
Lactic Acid – 75-90% of Max Heart Rate
ATP-PC – 90-100% of Max Heart Rate
19. What happens if you train too
hard or not hard enough?
Too Hard:
Injury
Poor performance
Burnout
Too Little:
Make no
improvement
Poor improvement
Lack of motivation
from poor
improvement
20. Duration (Time)
Length of time you train or apply stimuli
Over the course of a training session you
should apply intensity,
If you do not apply intensity during sessions
gains are minimised.
21. Duration – Session Length
Aerobic – 30-60mins, intensity ranging
between 50-75% of Max HR
Lactic Acid – 30-45min, intensity ranging
between 75-90% of Max HR
ATP-PC – 20-30min, intensity ranging
between 90-100% of Max HR
22. Duration: Aerobic Activities
Aerobic activities – any cardiovascular activity,
like running, that is continuous. Working at 50-
75% of Max HR. Activities can go beyond 2
hours depending on the sport/activity athlete
is training for.
23. Duration: Lactic Acid
Lactic Acid – intermittent exercises that last
up to 2mins of work at intensity ranging
between 75-90% of Max HR.
24. Duration: ATP-PC
ATP-PC – short, high intensity bursts of
energy performing activities that last no-
longer than 15sec at 90-100% of Max HR.
25. Implications for athletes
regarding duration and intensity
Because as you gain, make improvements,
you need to apply intensity for longer to
maintain or continue to improve what has
been gained.
This means increased devotion of time to
training.
27. Overload
Overloading the body with more that it can
handle
Overload leads to training gains. This is
required to make physiological
gains/adaptations
28. How does frequency, intensity
and duration affect Overload?
By manipulating frequency, intensity and
duration of training you can apply overload
E.g. train more frequently increases overload
31. Diminishing Return
Adaptations made tend to occur very early on
in training. As time progresses gains made
tend to become smaller – this is referred to as
Diminishing Return.
32. Fartlek
Speed play – combines continuous and
interval training – running at varying
intensities over a distance e.g. 4km of running
at both high, medium, and low intensities
throughout the run, like, run 200m at 50%,
100m at 75%, 50m at 95%, and 50m at
walking pace (30-40%) – repeat over
distance.
This type of training stresses both the aerobic
and anaerobic energy systems
33. Resistance
Physical training that utilises Isotonic,
Isometric and Isokinetic exercises to
strengthen muscles
Isotonic – same tension
Isometric – same distance/not moving
Isokinetic – same speed
34. Resistance – Strength Training
Strength Training consists of performing
exercises at maximal effort of compound
movements e.g. deadlifts.
Repetition Range: 1-8 reps
Sets: 4-10
Rest Ratios: 1:3-5
E.g. 1min of work, followed by 3-5min of rest
35. Flexibility
The ROM of joints or ability of your joints to
move freely
Training:
Static stretching: 20-30sec
Repetitions: 2-3 times per muscle group
36. Plyometrics, Power, & Speed
Training
Rapid and repeated stretching and contracting of
muscles to increase power and strength
High impact exercises that focus on maximising
the stretch reflex of the muscles
High intensity ranging between 90-100% effort.
Repetition Range: 4-10
Rest Ratio 1:3-5, box jumps 1 sec to jump,
followed by 5 sec rest; Set of 5 reps take 30 sec,
rest up to 150sec (2min 30sec) between sets.
37. Rest
Rest is required in order for the body to
recover from the training and to allow
adaptations to take place
Knowing rest ratios for the type of training you
perform is vital in making gains and
preventing Injury/Reversibility.