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# application of theroy(PEP)

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Introduction

Application of Theory Discuss the theory behind the training you are going to do. Each underlined section should be used as a separate heading. Training Principles What are the Principles of Training? Define and discuss all training principles including: Specificity Progression Overload Reversibility FITT Principle Define and discuss each factor in relation to your PEP. How will each be used throughout your PEP? Frequency - how often you train Intensity - how hard you train Time - how long you train for Type - what training you are doing Training Intensity How might training intensities change throughout your PEP and why? What measurements do you need to take to work out intensities you should be working at? E.G. Maximum Hear Rate = 220-age Heart Rate Zones 1 Repetition Maximum Work to rest ratios (with examples from circuit training) Show how you work out your own Max heart rate and training zones (using the Karvonen Principle) Justification of workload intensities Why have you calculated the above for your PEP? What are you going to use them for? Discussion of other relevant factors Define and discuss periodisation (and any other relevant factors) ...read more.

Middle

If" you don't use it you loose it". Stroke volume and cardiac output can be decreased up to 30% with out training for 7weeks.during exercise , increase in both blood lactate and heart rate have been shown to increase for the same intensity of exercise. Muscle mass and strength therefore will also deteriorates at a rapid rate . FITT Principle * Frequency =how often you train * Intensity = how hard you train * Time = how long you train for * Type = what training you are doing "Frequency" The frequency of training . I will do all sorts of training through a normal week such as endurance training eg.football and strength training going to the gym but I will train once a week when doing my circuit training as it is so intense it takes my muscle days to fully recover as they are not use to this sort of training but once my body gets used to it I will increase the time and reps to progress and overload my body. "Intensity" For circuit training the intensity can be measured by calculating individuals heart rate and so this involves observing heart rate values. ...read more.

Conclusion

That is why it is important to know what you want to gain from your efforts. I want to gain muscular endurance so I will perform weight exercises like push-ups, chin-ups and dips which will be included in my circuit traning. Discussion of other relevant factors periodisation: Periodisation is the method of organising the training year into phases where each phase has its specific aims for the development of the athlete. Eg my aim is to beat my multistage fitness test result that I performed before doing my pep by doing this I can identify if I need to change my type of training if I haven't beat my score of last time . eg excersise for longer on stations to increase muscular endurance. Moderation : To prevent overtraining the pep should be planned to include variation in training intensities eg increase the time or apply more weight , and take regular rests , so overtraining is avoided also I could overload my biceps for 1 week then have then have a light session the next week on my biceps etc. Variance: To prevent boredom , staleness and injury through training it is necessary to apply a range of training methods and loads so there is not too much stress applied on me . ...read more.

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