1. Principles of Training

2. For this course you need to
recognise 6 Principles of
Training
 MODERATION
 OVERLOAD
 PROGRESSION
 SPECIFICITY
 REVERSIBILITY
 VARIANCE Can you make up an acronym
to be able to remember the
6 principles of training?

3. OVERLOAD
Basically this means working harder than you would normally do
eg. For Jim Royle to overload – he would need to do some exercise!
For Jessica Ennis to overload – she would have to train longer each
day for 6 days / week (may be everyday – issue – moderation?)
You can overload by one or all of the following factors:
 FREQUENCY – how often
 INTENSITY – how hard you work
 TIME – how long you train for
 Remember F I T
 If you go to the gym twice a week – how could you apply
the principle of overload?

4.  Consider a simple exercise like a
press up
 How could you apply the principle of
OVERLOAD?
 A sit up?

5. PROGRESSION
Start easily and gradually build up your fitness by overloading
in order to improve
Even the best school standard athlete will remain at a constant
level of fitness unless they train progressively harder as
their body adapts
The quicker you gain fitness – the quicker you will lose it!
Progression is linked to the principle of overload and
“progressive overload” is often used as a term in a fitness
programme

6. SPECIFICITY
Specific training brings about specific results
eg. In order to improve running………..you need to run
In order to improve swimming………….you need to swim
In order to improve leg strength…………you need
to___________ ?
In order to improve flexibility……………………you need
to_____________ ?
In order to improve speed over 5k………………..you need
to____________ ?
What are the demands of your chosen activity?
Does it require strength in certain areas?
Does it require aerobic fitness? (Which energy system?
Does it require anaerobic fitness? (Which energy system?(
Which parts of the body need to be trained?
(Does a tennis player need strength in their non racket arm?)

7. REVERSIBILITY
As already mentioned – fitness levels will be lost more quickly if
it has been gained quickly
Illness or injury could cause periods of inactivity where fitness
levels will be lost
Ideally – even during off-season breaks, light exercise should
be done to MAINTAIN levels of fitness
An alternative exercise could be done to maintain fitness in
case of injury. eg. Swimming
CROSS TRAINING – is an activity that is different, but might
still bring fitness benefits. Eg Blackburn Rovers players
might play badminton or basketball during a training session

8. MODERATION & VARIANCE
Too much overload can cause overuse injuries,
particularly if the same type of exercise is done
all the time (consider someone training for a
marathon)
Therefore moderation & variety are important
Common overuse injuries are; shin splints, tennis
elbow (tendonitis)
Too much of the same activity causes boredom and
performers are likely to drop out
Cross training can be used here too

9. Application of the principles
of training:
 How could you apply…….
 ………….the principle of variance to continuous
training (Cardiovascular / aerobic training)?
 …………. The principle of overload to a weight
training programme?
 …………. The principle of progression to a beginner
starting a gym membership?
 …………. The principle of specificity to a swimmer
who wanted to train in the gym?
General now
Specific next lesson

10. Table
 Health programme v sport specific

11. Task:
 Write 2 paragraphs:
– Explain how a non-active individual
looking to increase their general health
& fitness could apply the principles of
training
– Explain how a footballer / netballer /
cricketer (use your sport) could apply
the principles of training

12. Training Zones
 CV training Zones
– Basic Zone calculation
– Karvonen Principle
– Borg Scale
 Weight Training Zones

13. Basic calculation
 Maximum Heart Rate = 220 – AGE = XXX
 Lower limit of aerobic training
effectiveness = 60% Max HR
= 60 x Max HR ÷ 100 = XXX
 Upper limit of aerobic training effect = 80%
 = 80 x Max HR ÷ 100 = XXX
 Work out your training Zone – plot on
graph

14. Karnoven
 This takes in to account your fitness level via
use of your resting heart rate.
 What is your resting heart rate?
 What is your maximum heart rate?
 Lower limit (60%) = RHR + 0.6(MHR – RHR)
 Upper limit (75%) = RHR +0.8(MHR – RHR)
 Calculate – plot a graph

15. How can we determine we are
working in our training zone?
OR…………..

16. BORG
 6 No exertion at all
 7
 Perception of exertion Extremely light (7.5)
8
 Strong correlation  9 Very light
between heart rate and  10
 11 Light
rate of perceived  12
exertion  13 Somewhat hard
 14
 Aiming for Moderate  15 Hard (heavy)
intensity – 12-14 on  16
 17 Very hard
scale  18
 19 Extremely hard
 20 Maximal exertion


17. WEIGHT TRAINING
INTENSITIES

18.  To train for muscular strength –
you would use weight of approx
80% of 1RM and perform 8
repetitions
(1x8) – (1 set of 8 reps)
 To train for muscular endurance –
you would use weight of approx
50% of 1RM and perform 15
repetitions
(1x15) – (1 set of 15 reps)

19. Weight Training

20. Strength or Endurance?
 Can you remember the definition for muscular
strength?
 The maximum amount of force that can be
produced by a single contraction
 Can you remember how to test for it?
 ……… the definition for muscular endurance?
 The ability to sustain contractions over a period of
time
 ……….how to test for it?

21.  To train for muscular strength –
you would use weight of approx
80% of 1RM and perform 8
repetitions
(1x8) – (1 set of 8 reps)
 To train for muscular endurance –
you would use weight of approx
50% of 1RM and perform 15
repetitions
(1x15) – (1 set of 15 reps)

22. Ways of training with weights:
 SIMPLE SETS: performing 1 set of each
exercise (whether for strength or
endurance)
 You can apply overload here by increasing
the number of sets during your training
programme. If you are training for
strength, you need to allow 1-3 min rest in
between each set. If you are training for
endurance, leave as little rest as possible
between sets.
 How else could you apply overload?

23.  SUPER SETS: work on a pair of
antagonistic muscles.
 Definition of antagonistic muscles: the
action of one muscle counteracts the action
of the other – they are opposites. Eg
biceps and triceps
 Super sets are done without rest – the
antagonist muscle is resting whilst the
agonist works

24.  SUPER SETS – can also be:
 A series of similar exercises done in
quick succession, usually with free
weights / dumb bells
 Eg:

25.  PYRAMID TRAINING:
 (a way of playing about with weights &
reps)
 Perform 10Reps
 Increase the weight & do 8 reps
 Increase the weight & do 6 reps
 Increase the weight & do 4 reps
 Increase the weight & do 2 reps
 Try it the opposite way around too
 For endurance try 25-20-15-10-5

26.  Train with a partner to make it more
interesting / challenging
 Decide before the training session what
you are going to do & stick to it
 Make each session different to stop you
getting bored
 Apply the “PRINCIPLES OF TRAINING”
O P S R M V!

27. HOMEWORK
 Label the muscles on the sheet
 For 5 of the muscles you have
identified, suggest an exercise that
will strengthen this muscle