The document discusses the principles of training: 1) Specificity - Training must be specific to the demands of the sport to be effective. For example, a goalkeeper would focus on reaction training while a runner would work on leg strength. 2) Overload - To improve, training must place greater demands on the body than normal. Weightlifters aim to train at 60-80% of their maximum to gain strength. 3) Progression - Training needs to gradually increase over time to continue providing improvements. A runner increased his session length each week to progressively challenge himself. 4) Reversibility - Fitness is lost faster than it is gained if training stops. Athletes must continue training to maintain their

1. PRINCIPLES OF TRAINING Standard Grade PE

2. AIMS - TO KNOW AND UNDERSTAND THE MAIN PRINCIPLES OF TRAINING. TO GIVE SPECIFIC SPORTING EXAMPLES FOR ALL PRINCIPLES OF TRAINING TO KNOW AND UNDERSTAND HOW THESE PRINCIPLES HELP ATHLETES/PEFORMERS.

3. DEFINITION The PRINCIPLES of TRAINING are the rules to follow when using physical activity programmes . Important lesson as YOU need to know how to plan your own Exercise Programme for an activity.

4. PRINCIPLES OF TRAINING - S PECIFICITY P ROGRESSION O VERLOAD R EVERSIBILITY Remember SPOR

5. Specificity Training needs to be specific to the athletes sport/position.

6. SPECIFICITY Example, a goalkeeper will need to focus on reaction work in their training, in comparison to a midfielder who would focus on agility, stamina, speed etc. A runner who wanted to improve their leg strength, would train differently to a cyclist. Both would need muscular endurance but the training method would need to be different !!

7. OVERLOAD In order to improve through training we need to apply greater demands on our body. This is the principle of OVERLOAD. Muscular strength is the prime example where we need to ‘overload’ our muscles. By placing greater demands on our bodies means strength will improve. The point by where exercise is demanding enough to have an effect on the body is called ‘ threshold training’. For example a weight lifter will aim to train at 60-80% of their maximum to gain extra strength.

8. PROGRESSION Training needs to demonstrate a steady increase if we are to become better through our training. If we do not progress the body will adapt to the same training level and improvements will be minimal. The need to increase the amount/difficulty of the training exercise gradually, is reflected by the ease with which you complete tasks.

9. PROGRESSION EXAMPLE A runner wanted to improve his CV fitness, he used the principle of progression by increasing the length of his continuous training session each week. Therefore his programme became Progressively harder.

10. Reversibility Your general fitness level changes all the time – therefore if you stop training you will lose fitness benefits gained through training and it will be harder to maintain fitness. Remember – USE IT OR LOSE IT!!!!!

11. REMEMBER – Fitness can be lost 3 times faster than you gain it!!

12. Review S PECIFICITY O VERLOAD P ROGRESSION R EVERSIBILITY Remember SPOR The PRINCIPLES of TRAINING are the rules to follow when using physical activity programmes.