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Vdocuments - MX Fitness Training Principles

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54 views33 pages

Vdocuments - MX Fitness Training Principles

Uploaded by

Alessa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Fitness Training

Principles
Key Knowledge
 Fitness training principles including intensity,
duration, frequency, overload, specificity,
individuality, diminishing returns, variety,
reversibility, maintenance and de-training
Specificity
 Of all the principles of training, specificity is the most important.
Without your training efforts matching what you will need in your
competitive setting, you will be wasting your training time.
 There are four aspects of activity analysis that specificity must address:
 the predominant energy systems
 the fitness components used
 the muscle groups used
 the skills performed.

 It would be silly for a volleyball player to be completing a lot of


continuous training. What would be more appropriate training for them?
Applying specificity.
 Looking at your activity analysis for your activity analysis identify the
specific fitness components/physical requirements of the sport and list them.
E.g muscular power in legs

 Use example in textbook on netball to help you.


 Now apply the principal of specificity by selecting an appropriate fitness
tests.

 Now list a few suggestions of how to train these fitness


components/physical requirements.
 Learning activity: specificity
 Choose four different physical activities, for example:
 athletics sprinting
 triathlon
 horseback riding (all day)
 downhill running
 water polo
 skateboard riding.
 For each activity, identify specificity in training for
the four categories listed in Specificity. Discuss your
ideas with members of the class in small groups.
Your turn
 Define specificity In your own words.

 What is the best way to determine training intensity

 What are the HR training zones for


 Aerobic -
 Anaerobic -
 ATP-PC systems -
Intensity
 To match the athlete’s required use of the three energy systems,
training intensity needs to be at the following levels:

 ATP–PC energy system — 95–100 per cent of maximum heart


rate (MHR)
 Anaerobic Glycolysis energy system — 85–95 per cent of MHR
 Aerobic energy system — 70–85 per cent of MHR.

 Therefore, to improve the phosphate energy system by doing 50-


metre sprints, the athlete needs to perform the sprints at 95–100 per
cent intensity (maximum effort) or the system is not trained.
 List
the advantages and disadvantages of using
Max HR and VO2 max to measure intensity?
Duration
 Length of training session.
 You will not make fitness gains unless you are
working at the required intensity for at least 20
minutes within a single exercise session.
 For example, this is important for aerobic training,
where improvement requires a minimum session
of 20 minutes with the athlete operating at 70–85
per cent of their maximum heart rate. This does
not include warm up and cool down
Duration continued
 Duration can also refer to the length of time a
training program can run for to see results.
 To see noticeable improvement in a fitness
component a training program needs to be 6 weeks
minimum in length
Training principle Aerobic training Anaerobic training

6 weeks minimum 6 weeks minimum


Duration
12–16 weeks 8 weeks

Frequency 3–7 times per week 3–5 times per week

Intensity 70–85 per cent MHR 85–100 per cent MHR


Duration continued
 Flexibility gains can be made after a minimum
number of sessions as long as the correct training
principles are followed for this training method.
Duration - Periodisation
 Periodisation is simply organising a training program into
manageable blocks of time that include
 Tapering (reducing training volumes) and Peaking to
ensure prime physiological and psychological states for
major events.
 Macrocycle = Long Term goal e.g Aerobic conditioning 6
weeks
 Mesocycle = Medium Term e.g 3 weeks
 Microcycle = Short Term 1 week – Specific training
sessions
Periodisation example
Frequency
Maintenance = 2 training
sessions a week
Improvement = 3 or more
sessions a week
Frequency
 A key to frequency for anaerobic training is to
have rest days after an anaerobic session.
 The reason for this is muscle recovery is important
for this type of training.
 A good session may be followed by a poor one if
the individual is not recovered.
 Find a balance between training and recovery.
Your turn
 What is the minimum time is a training zone for you to see benefits?

 What is the minimum number of weeks for a training program to show measurable gains?

 How many times a week should I train for maintenance?

 How many times a week should I train to see improvement?


Progressive Overload
 There can be no improvement in personal fitness
levels without progressively increasing or
overloading the existing training levels.
 Overload must be done with the FITT principal in
mind.
Progressive overload
Progressive overload should
be 1 variable by not more
than 10%
Progressive Overload Must
 Sufficient overload but not that an athlete will get
injured.
 Maintain the original aim
 Appropriate to the level of fitness of individual.
What we can do to overload
 Increase the number of repetitions (Frequency)
 Increase the number of sets (FITT?)
 Extra training sessions (FITT?)
 Decrease recovery (FITT?)
 Increase from 75% to 90% efforts (FITT?)
 Increase distances (FITT?)
Choose two separate examples of how we could
overload this training program
 Interval training session

 Frequency – 3 x per week


 Intensity – 90% max HR
 Duration – 25 minutes
 Intervals – Work 30 seconds: Rest 60 seconds
 Examine the figure below and explain the progress
of each of the six subjects in their application of
progressive overload. Consider:
 For each one has the load been
 Too Easy?
 Just Right?
 Too Hard?
 Any other issues?
Variety
 Training can become boring, and the athlete may
drop out of the program if there is insufficient
variety.
 What are some ways we can incorporate variety
into our programs.
 Be careful when incorporating variety to keep the
principle of specificity.
Diminishing Returns
 As you develop your fitness it becomes harder to
see returns from training.
 At the start you may see quick and big returns but
this will decrease the fitter you get.
 The fitter individuals are, the less likely they are to
improve further.
Detraining
 Can be described as a loss of fitness when you
stop training
 Loss of fitness happens much faster than gains.
 The longer the training period the longer it will
take to diminish.
 Aerobic degeneration is much faster (2-4 weeks)
then anaerobic degeneration
Maintenance
 Once a required level of fitness has been obtained
the level of effort required to maintain that level is
not as much as it took to get there.
 Acquired fitness levels can be maintained by
carefully altering the FITT principle
Individuality
 All individual responses to training will be highly
varied between different people.

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