PEShare.co.uk Shared Resource

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PEShare.co.uk Shared Resource

  1. 1. The Principles of Training Aims: To know and understand each principle of training. To understand the periodisation of training. To know the effects of DOMS.
  2. 2. In groups, discuss each principle of training and relate it to a practical activity. Pg 284-285. PRINCIPLES OF TRAINING. PROGRESSION SPECIFICITY OVERLOAD (FIT) REVERSIBILITY MODERATION VARIANCE
  3. 3. PERIODISATION OF TRAINING. <ul><li>In order to apply the principles of training effectively, all training must be well planned. </li></ul><ul><li>The aim of any training is to improve and/or aim for a specific event e.g. Olympic games etc. </li></ul><ul><li>With this in mind coaches must aim to peak at the ‘right’ time! The process of doing this involves a periodised training programme. </li></ul>
  4. 4. Cycles of training. <ul><li>MACRO </li></ul><ul><li>Training within a year or for example for 4 years </li></ul><ul><li>aiming at the Olympic games. </li></ul><ul><li>MESO </li></ul><ul><li>A phase of training usually a month to 6-weeks. </li></ul><ul><li>MICRO </li></ul><ul><li>A week of training, which make up a meso cycle. </li></ul><ul><li>UNIT </li></ul><ul><li>A unit of training is a single training session. </li></ul>
  5. 5. Phases of a macro cycle (season) <ul><li>Phase 1 – general fitness work developing CV endurance, aiming towards more specific later on. </li></ul><ul><li>Phase 2 – fitness specific to the sport e.g. speed, power etc. </li></ul><ul><li>Phase 3 – start of the competitive season, training is specific to the game. </li></ul>
  6. 6. Cont. <ul><li>Phase 4 – training is reduced due to the long season. </li></ul><ul><li>Phase 5 – the culmination of the season e.g. the cup final or to win the league in the last few games etc. </li></ul><ul><li>Phase 6 – recovery/end of season. </li></ul>
  7. 7. Delayed Onset of Muscle Soreness (DOMS) <ul><li>What is it? </li></ul><ul><li>The soreness felt 1-2 days after strenuous exercise is known as DOMS. </li></ul><ul><li>It is caused by slight damage to muscle tissue. This damage is repaired to allow the muscle to grow stronger! </li></ul><ul><li>It is caused by excessive force applied to the body. </li></ul>
  8. 8. The prevention of DOMS. <ul><li>How could we do it? </li></ul><ul><li>Warm up properly. </li></ul><ul><li>Avoid excessive eccentric force. </li></ul><ul><li>Massage. </li></ul><ul><li>Ice baths. </li></ul><ul><li>Adopt the principles of progression, moderation and rest, avoid overload. </li></ul><ul><li>See questions on page 289. </li></ul>
  9. 9. Exam question <ul><li>Describe how an athlete would make use of the principles of training when designing a training programme aimed at delaying OBLA [6] </li></ul><ul><li>What are the benefits of a periodisation when designing a training programme? [2] </li></ul><ul><li>Explain how a performer might use periodisation to structure their training programme for one year. [6] </li></ul>
  10. 10. Homework. <ul><li>Page 287. </li></ul><ul><li>Read and take notes on the; physiological implications of a cool down. </li></ul>

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