HSC PDHPE

1. Pre-Reading: Principles of training
1. PROGRESSIVE OVERLOAD
For training benefits to occur it is necessary to undertake a training session that the body is not used to. When the
body is faced with fatigue it will reorganize physiological capacities to deal with this. The training process then involves
gradual adaptation of these capacities to repeated and progressively higher demands = a fitter athlete and the
Principle of Overload. When applying this principle it is important to train components that are specific to the sport or
desired outcome of the activity. The success of the overload principle is dependent upon the principle of progressive
resistance. Here the resistance will increase as the body adapts tot he activity. The body’s capacities must be
overloaded gradually and progressively for desired changes to result.
2. SPECIFICITY
 The Effects of a training program will be specifically related to the manner in which the program is conducted.
“Perfect practice makes Perfect”.
 Activities used in training must match or closely relate to the game or event.
 Greatest gains occur when activity resembles game conditions
 This is to say a soccer player would NOT benefit from a training drill that concentrates on hand eye co-ordination.
Metabolic Specificity refers to the energy system that is being trained. Changes occur as a result of the overload
principle. To identify the energy needs of a sport, analysis of the physical dimensions should occur. How long does the
activity go for? How hard does the athlete have to work? Muscle Specificity refers to the muscle group being trained
and whether it is fast or slow twitch. Training should match each of these factors. Movement Pattern specificity means
the training actions should closely match those performed in the game.
3. REVERSIBILITY
Also known as detraining, a lack of exercise will see a decrease in the gains from previous levels. The principle applies
equally to aerobic, strength and flexibility programs.
Greater losses will follow discontinuation of training where big gains have been made (there is more to lose!).
4. VARIETY
To avoid boredom stimulating activities should be planned across different sessions. Diversity also enables athletes to
develop initiative, as challenge within different scenarios teaches the athlete to apply learned principles.
General endurance, strength and power programs can be developed to maintain interest and enthusiasm and address
physiological needs without compromising performance requirements.
5. TRAINING THRESHOLDS
Thresholds refer to levels of intensity. The lowest level of intensity that will produce a training effect is the aerobic
threshold. The highest level is the anaerobic threshold. At the latter level, we can work for only short periods of time
as lactic acid is accumulating rapidly. The zone between the thresholds is the training zone.
6. WARM UP AND COOL DOWN
A warm up occurs because it:
 Increases body and muscle temperature – this promotes faster and more powerful contractions
 Stimulates the Cardio respiratory system
 Mentally prepares the athlete
 Reduces the risk of injury by increasing the muscles level of stretch
A warm up should last for at least 10 minutes. Start with a general aerobic work out move to specific flexibility
exercises and include skill rehearsal drills. i.e. The lay up in Basketball
A cool down is good because it:
 Minimises muscle soreness and stiffness
 Decreases the intensity of activity
 Allows body temperature to return to pre exercise levels
 Stretches muscle groups used in activity
 Helps to disperse and metabolise lactic acid concentrations
 Helps replenish the body’s energy stores