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Princ of Training 10SPS

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Princ of Training 10SPS

  1. 1. Principles of Training F.I.T.T.O
  2. 2. Frequency Refers to how often an athlete should exercise to get some benefit from training and to maintain or improve fitness. <ul><li>This will vary according to a number of factors: </li></ul><ul><li>Your goals –what you are trying to achieve </li></ul><ul><li>Your current fitness </li></ul><ul><li>Your age </li></ul><ul><li>How healthy you are </li></ul><ul><li>How interested or motivated you are to train </li></ul>
  3. 3. Intensity <ul><li>Refers to how hard a person works during exercise and can be calculated as a percentage of their maximal effort. Knowing whether the exercise is at the right intensity is important. </li></ul><ul><li>E.g. Too high = fatigue early, Too low = no improvements </li></ul>
  4. 4. Working out training HR <ul><li>The Karvonen method is a good way of working out your training heart rate. </li></ul><ul><li>You need to know your resting heart rate, age and training zone (what intensity you want to work at – measured as a %) </li></ul><ul><li>To measure your resting heart rate – Time for 10 seconds then X 6 </li></ul>
  5. 5. Karvonen Formula 220 Age Predicted HR max Resting HR max Target Zone – e.g. 60% max = x.6 Your resting heart rate Training target HR
  6. 6. Training Target Heart Rate <ul><li>Generally an aerobic workout will be between 60% and 80% of your maximum heart rate. </li></ul><ul><li>Anaerobic (without oxygen e.g. sprint work etc.) exercise is usually from 80 – 100% of your maximal heart rate. </li></ul>
  7. 7. Time <ul><li>Time refers to the duration of the exercise. In resistance training time is measured in rep’s and set’s while for aerobic or endurance training by minutes/hours or distance. </li></ul>
  8. 8. Type <ul><li>Refers to what kind of training you are doing. </li></ul><ul><li>There are five main types of training which may be used in a fitness improvement programme. </li></ul><ul><li>Resistance Training </li></ul><ul><li>Interval Training </li></ul><ul><li>Continuous Training </li></ul><ul><li>Circuit Training </li></ul><ul><li>Plyometric Training </li></ul>
  9. 9. Resistance Training <ul><li>Working against a resistance or force (usually weights) in order to develop strength and power of the muscles. Usually used for muscular strength, power and endurance. </li></ul><ul><li>Completed in sets and repetitions to a % of maximum. </li></ul>
  10. 10. Interval Training <ul><li>Training where work and rest periods are alternated. </li></ul><ul><li>Work is usually high intensity and the rest periods allow this to be sustained over a period of time. E.g. Shuttle runs. </li></ul><ul><li>Speed/ Muscular Endurance </li></ul>
  11. 11. Continuous Training <ul><li>An athlete works continuously for at least 20 minutes on activities such as swimming, running, cycling with the goal of improving cardiorespiratory and muscular endurance. </li></ul><ul><li>Oxygen is the fuel. </li></ul>
  12. 12. Circuit Training <ul><li>Where stations or activities are set up in a circular motion. The athlete works for a period of time at each station before moving on. </li></ul>A very flexible method of training as can be used for many components of fitness.
  13. 13. Plyometric Training <ul><li>The use of jumping and bounding type exercise’s that aim to improve muscular power. The key is that the movements are explosive. Useful for sports that include sprint and agility components E.g. athletics, netball. </li></ul>
  14. 14. Overload The principle of overload is based on the concept of working the body systems harder than usual, and increasing the workload as the body’s ability to cope with it improves. It is a balance between the frequency, intensity, time and type of exercise. Working too hard could cause an athlete to burn out.

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