1. Training
Why, When, How

2. Why Do People Train?
For a specific sport
To manage weight
Improve general
fitness
Recover from
injury
Muscular
development
Social, physical,
mental reasons

3. How to Design an
Exercise Programme
1. Have a Goal or Aim
2. Decide on a Training Method
3. Apply the Principles of Training
4. Plan the Training Session

4. Training Threshold
This is the MINIMUM amount of training or
exercise that must be undertaken to make
a significant difference.
As your body adapts to training and you
get fitter, the training threshold will
increase.
Training Threshold can be determined and
monitored by measuring your heart rate.
(Heart Rate should be above 60% of Max
Heart Rate).

5. The Principles of Training
Specificity
Progression
Overload
Reversibility
Tedium
SPORT

6. Specificity
Training needs to
be SPECIFIC to the
individual, the aim
of the programme,
the muscles used,
the skills required,
the energy system
used etc
Eg……

7. Progression
The amount of exercise and the
amount of stress you put on you
body must be gradually increased.
Increased must be realistic, but
significant.
No increased = No improvement.
Increase to big =
Unachievable and demotivated

8. Overload
Overloading your body with higher work
rates will increase the demand placed
on the body. This will improve fitness.

9. Overload
Overload can be increased in 3 ways
1. Increasing Frequency –
How Often
2.Increasing Intensity –
How Hard
3.Increasing Duration –
How Long

10. Reversibility
Fitness levels will
deteriorate rapidy if you
stop training.
It only takes 3 / 4 weeks
to get out of condition.
Training must be
sustained.

11. Tedium
If training is boring, you are less
likely to continue.
Training should be fun and varied.

12. The FITT Principle
Frequency – How Often
- at least 3 x a week.
- eg every other day to allow recovery
Intensity- How Hard
- monitor heart rate
- keep above training threshold
Time – How Long
- Minimum of 20 mins per session
Type – What Kind
- Training method

13. Training Methods
Continuous Training
Fartlek Training
Interval Training
Weight Training
Circuit Training

14. Continuous Training
No rest periods
Aerobic
Steady pace
Training must be within
heart rate zone (60%-80%
of max heart rate)
Eg running, cycling, rowing,
aerobics

15. Fartlek Training
Speed Play
Continuous training that
varies the intensity.
Aerobic exercise with
short bursts of anaerobic
Running is most popular.

16. Interval Training
Alternate periods of work and
rest.
Long work periods need long
rest, short work periods need
shorter rests.
Eg. On 100m track
Sprint 100m, walk 300m.
Repeat several times.

17. Weight Training
A heavy weight lifted a few times will
increase your maximum strength.
A light weight lifted repeatedly will
increase your dynamic strength /
muscular endurance.
A medium weight moved quickly will
increase your explosive strength /
power.

18. Weight Training
Repetitions (Reps) Eg
How many times you lift Bench Press
the weights. 15 x 20kg (15 Reps)
Repeat 3 times (3 Sets)
Sets
How many reps you
perform.

19. Circuit Training
8 – 15 stations arranged in
a loop.
Different exercise
completed at each station.

20. Circuit Training
Ways to complete the Ways to progress the
circuit. circuit.
Do a number of reps at Do more reps at each
each station. station.
Spend an amount of time Increase time spent on
at each station eg 30 secs. each station.
Short rests may be Reduce rest time between
included between stations. stations.
Repeat circuit.
Make activities more
challenging eg raise height
of step if doing step ups.

21. Continuous Training
Advantages Disadvantages
Good for aerobic Can be boring.
fitness. Not good for
No specialist anaerobic or speed
equipment needed. training.
Good for fat
burning.

22. Fartlek Training
Advantages Disadvantages
Trains aerobic and Difficult to measure
anaerobic systems. training.
Good for games Needs self
which have discipline to
changes of pace. maintain work rate.
No specialist Not sport specific.
equipment.

23. Interval Training
Advantages Disadvantages
Used for aerobic and Hard to keep going.
anaerobic or mixture Can be repetitive and
of both. boring.
Easy to measure
workload.
Suitable for lots of
sports.
Times and distances
can be varies to suit
individuals.

24. Weight Training
Advantages Disadvantages
Can target specific Needs specialist
muscle groups equipment which can
Used for most sports be exspensive.
Effect way of Needs special location
increasing muscular to be used safely.
strength and Needs to be well
endurance. planned with correct
Progression can be techniques.
easily measured. Not suitable for U16

25. Circuit Training
Advantages Disadvantages
Lots of activities can be Needs organisation and
included. Which helps planning.
motivation. Can take time to set up.
Can be designed to be
specific to any sport.
Can be adapted to include
fitness and skill work.
Does not require specialist
equipment.
Can train both aerobic and
anaerobic.