1. Classwork 20th November 2009 1.1.4 Principles of Training 10B GCSE Full Course PLANNERS OUT!!

2. Starter In the back of your book write numbers 1-6 watch the video and see if you can match the aspect of skill related fitness to the clip.

3. Learning Objectives By the end of the lesson you will be able to….. Define the principles of training Explain why these principles need to be used in a training programme.

4. The BIGGER Picture Unit 1 (Theory) Unit 2 (Performance) Section 2 (Your Healthy Active Body) Section 1 (Healthy Active Lifestyles ) 1.1.1 HALand how they benefit you 1.1.2 Influences impacting involvement in PA 1.1.2b Influences opportunities & initiatives in PA 1.1.3 Exercise & Fitness 1.1.4a Training Principles & Goal Setting 1.1.4b Assessing fitness & Exercise Programmes 1.1.5 Personal health & Well Being

5. Principles of Training There are different ways in which we can improve fitness and there are a number of principles which need to followed to do so. The principles of training are the RULES to follow when using physical activity programmes.

6. Principlesof Training What would be the difference between these two marathon runners training programmes? Write down as many differences as you can

7. Principles of Training s SPECIFICITY P O PROGRESSIVE OVERLOAD REST AND RECOVERY R THRESHOLD T S ART GOALS M FITT F INDIVIDUAL NEEDS I Specificity—Progressive Overload---R&R---Threshold---SMART---FITT---Individual Needs

8. Specificity Training needs to be specific to the athletes sport/position. Which activity would be most beneficial for the rower and cyclist? Specificity—Progressive Overload---R&R---Threshold---SMART---FITT---Individual Needs

9. Training needs to demonstrate a gradual increase if you are to improve your fitness level without risking injury. Without a gradual increase in the level of your training you will not improve. Progressive Overload 45 sit ups Specificity—Progressive Overload---R&R---Threshold---SMART---FITT---Individual Needs 35 sit ups 25 sit ups

10. Rest & Recovery Rest – the period of time allocated to recover from training Recovery – the time required to repair damage to the body caused by training Elite athlete may not have whole days of rest but instead will rest different parts of their bodies on different days to allow them to recover Rest Rest Training Training Specificity—Progressive Overload---R&R---Threshold---SMART---FITT---Individual Needs

11. Threshold * Increasing the amount of physical work you do in order to increase your fitness * Similar to progressive overload, however it gives a clear guideline for safe working levels (provided the individual is healthy) * Suggested that the average performer should train between 60 and 80 per cent of their maximum heart rate How do we work out maximum heart rate? Threshold At what point in the training session was the athlete working at threshold ? Specificity—Progressive Overload---R&R---Threshold---SMART---FITT---Individual Needs

12. Agony Aunt Time!!! Listen to the callers and see if you can identify why their training programmes are not being successful. What tips would you give them?

13. SMART Goals Extended Learning Task! Research SMART targets and what each of the letters stands for. This will be vital for next weeks lesson!! Specificity—Progressive Overload---R&R---Threshold---SMART---FITT---Individual Needs

14. FITT Principle The FITT principle is used to guide the planning of an exercise programme to get the most out of it as safely as possible. It works alongside with the Progressive Overload principle Frequency – how often we train Intensity – how hard we train Type – what kind of training we do Time – how long we train for Specificity—Progressive Overload---R&R---Threshold---SMART---FITT---Individual Needs

15. Individual Needs Would your Nan want to get up at 5.00am to go swimming for 2 hours? Would an elite athlete want to have a late breakfast and take a leisurely stroll around Rother Valley? An athlete’s training must meet their personal requirements in order to be effective. It must suit their personality, aims and lifestyle. Specificity—Progression---Overload---Reversibility---Moderation---FITT---Individual Needs

16. Recap Learning Outcomes By the end of the lesson you will be able to….. Define the principles of training Explain why these principles need to be used in a training programme. And…………………….. Don’t forget your ELT next week!!!!