12SPS Physical training, planning and implementation
1. Physical Training,
Planning and
Implementation
AS 91329: Demonstrate
understanding of the application
of biophysical principles to
training for physical activity
2. 1. Strength
2. Speed
3. Power
4. Balance
5. Flexibility
6. Reaction Time
7. Agility
8. Endurance β CV
9. Endurance β
Muscular
10. Co-ordination
11. Body Composition
Components of
Fitness
3. Strength
ο The force that muscles or a group of muscles
can exert in one maximal exertion/effort or
contraction
4. Speed
ο The ability to move the body quickly or at
speed, over a given distance e.g.
5. Power
ο The ability to generate maximum force
quickly.
15. Frequency
ο How often you should train:
ο Training Frequency is dependent on the type
of training
ο Endurance (aerobic) β 4-6 days / week
ο Non-endurance (lactic acid) β 3-4 days /week
ο Non-endurance (ATP-PC) 2-3 days/week
16. What happens if Frequency of
training is too high?
ο Injury
ο Burnout
ο Fatigue β leading to poor
technique/performance
ο Boredom
17. Intensity
ο How hard you should train:
ο What is the correct intensity?
ο In order to make improvements you need to
train at the intensity that replicates your
sport/performance
18. Intensity β Energy Systems
ο Aerobic β 50-75% of Max Heart Rate
ο Lactic Acid β 75-90% of Max Heart Rate
ο ATP-PC β 90-100% of Max Heart Rate
19. What happens if you train too
hard or not hard enough?
Too Hard:
ο Injury
ο Poor performance
ο Burnout
Too Little:
ο Make no
improvement
ο Poor improvement
ο Lack of motivation
from poor
improvement
20. Duration (Time)
ο Length of time you train or apply stimuli
ο Over the course of a training session you
should apply intensity,
ο If you do not apply intensity during sessions
gains are minimised.
21. Duration β Session Length
ο Aerobic β 30-60mins, intensity ranging
between 50-75% of Max HR
ο Lactic Acid β 30-45min, intensity ranging
between 75-90% of Max HR
ο ATP-PC β 20-30min, intensity ranging
between 90-100% of Max HR
22. Duration of activities within each
training session
ο Aerobic activities β 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.
ο Lactic Acid β intermittent exercises that last up to
2mins of work at intensity ranging between 75-
90% of Max HR.
ο ATP-PC β short, high intensity bursts of energy
performing activities that last no-longer than
15sec at 90-100% of Max HR.
23. Implications for athletes
regarding duration and intensity
ο Because as you gain, make improvements,
you need to apply intensity for longer to
maintain or continue to improve what has
been gained.
ο This means increased devotion of time to
training.
25. Overload
ο Overloading the body with more that it can
handle
ο Overload leads to training gains. This is
required to make physiological
gains/adaptations
26. How does frequency, intensity
and duration affect Overload?
ο By manipulating frequency, intensity and
duration of training you can apply overload
ο E.g. train more frequently increases overload
27. Specificity
ο Training the specific energy systems and
muscle groups specific to the sport/activity
29. Diminishing Return
ο Adaptations made tend to occur very early on
in training. As time progresses gains made
tend to become smaller β this is referred to as
Diminishing Return.
30. Fartlek
ο Speed play β combines continuous and
interval training β 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%) β repeat over
distance.
ο This type of training stresses both the aerobic
and anaerobic energy systems
31. Resistance
ο Physical training that utilises Isotonic,
Isometric and Isokinetic exercises to
strengthen muscles
ο Isotonic β same tension
ο Isometric β same distance/not moving
ο Isokinetic β same speed
32. Resistance β Strength Training
ο Strength Training consists of performing
exercises at maximal effort of compound
movements e.g. deadlifts.
ο Repetition Range: 1-8 reps
ο Sets: 4-10
ο Rest Ratios: 1:3-5
ο E.g. 1min of work, followed by 3-5min of rest
33. Flexibility
ο The ROM of joints or ability of your joints to
move freely
ο Training:
ο Static stretching: 20-30sec
ο Repetitions: 2-3 times per muscle group
34. Plyometrics, Power, & Speed
Training
ο Rapid and repeated stretching and contracting of
muscles to increase power and strength
ο High impact exercises that focus on maximising
the stretch reflex of the muscles
ο High intensity ranging between 90-100% effort.
ο Repetition Range: 4-10
ο 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.
35. Rest
ο Rest is required in order for the body to
recover from the training and to allow
adaptations to take place
ο Knowing rest ratios for the type of training you
perform is vital in making gains and
preventing Injury/Reversibility.