Discussion of other relevant factors
Define and discuss periodisation (and any other relevant factors) in relation to principles of training and training intensities.
Application of Theory
The principles off training are :
- Specificity
- Progression
- Overload
- Reversibility
Specificity
The law of specificity suggests that any training undertaken should be relevant and appropriate to the sport of which you are training. Also with the energy systems used should replicate the activity done .eg .It would be highly inappropriate for a swimmer to train on land , as they are in the pool all the time.. For my circuit training it will involve sprints as I need to be quick and agile to beat players in a football game .Also lower body strength exercises such as squats to make me kick the ball for further and harder , also higher body strength training such as press ups , pull ups .this applies to football as I am using these muscle in a game situation meaning my performance should increase being stronger and faster.
Progression Overload
This rule considers the intensity of the training session .A muscle will only strengthen when forced to operate beyond its customary intensity. The load must be progressively increased in order to further adaptive responses as training develops, and the training stimulus is gradually raised “No pain no Gain”. In order for progression to occur the intensity of the circuit training will have to be gradually increase by:
- increasing the resistance e.g. adding 5kg to the barbell
- increasing the number of repetitions with a particular weight
- increasing the number of sets of the exercise (work)
- increasing the intensity- more work in the same time, i.e. reducing the recovery periods or more time so more work.
Reversibility
Also known as “Regression” or “detraining”, this explains why my performance will deteriorate when my training decreases for extended periods of time . 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. the most established method of calculating the training zone is known as the Karvonen principle
My heart rate can be calculated by subtracting 220 from my age .
My Maximum heart rate = 220 – my age(17) = 203
Karvonen suggest a training intensity between 60-75% of maximal heart rate reserve for a normal athlete ,
Training zones are used for athlete to identify the correct intensity , so they can improve
My zones are as shown:
Training heart 60% = 0.60 (hr max 203 –hr rest 65) +hr rest 65
= 84+65
= 149 beats per-minute
Training heart rate 75% = 0.75 (hr max 203 –hr rest 65) +hr rest 65
=104 +65
= 169 beats per minute
In order for any aerobic adaptation to occur , I must exercise between 149 – 169 beats per minute. If I am to get any benefits from circuit training I would stick to these zones so I can improve as the amount of stress applied on my body is increased.
when the body adapts the zones will be increased as the athlete will be fitter as there heart rate rest will decrease meaning the training zone will be higher .
Also lactates tests can ensure that a athlete is working efficiently hard to analyse oxygen consumption and carbon dioxide production to determine there respiratory exchange ratio.
RER = volume of C02 expired per minute
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Volume of 02 uptake per minute
Time:
The time of duration that the exercise is in progress. In my circuit training I will be performing at a station for 30s and having a 30s rest , until I have done all the circuit then as the weeks progress the intensity will increase eg by the length of time or overloading certain muscle groups.
Type :
Like time, the type of exercise you choose will have a big effect on the results I achieve. 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 .
