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Progressive overload: is a gradual increase in workload that leads to physical adaptation according to the intensity, duration and type of training undertaken. The training stimulus describes the process of disrupting homeostasis by execrise and training.
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Recovery: gains in fitness are produced not only in training. Only duing the subsequent rest intervals prior to the next training session will the benefits be demonstrated. Rest and recovery can take several forms. Aerobic runs or cross-training activities such as cycling can allow the body rest if they are not too demanding and different from the normal high intensity training activities. Such work should be performed at a level well below normal training and competition level.The use of a heart rate monitor allows you to consider variations in resting heart rate that may indicate insufficient recovery from a previous training session or competition, or even the onset of illness
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Specifity: to the sport or energy system involved in sport , e.g. Fartlek training helps to train the energy pathways involved in team games like football i.e. ATP-PC, lacticanerobic (-60 sec’s), aerobic.
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Reversibilty: ‘regression’ or ‘detraining’ e.g. between playing seasons, a period of detraining occurs. ‘Rest’ used to be advised, now; continued light aerobic work and participation in a ‘fun’ sport is recommended. There is a decrease in VO MAX, S.V, Cardiac output, muscle mass and strenght; and an increase in blood lactate and heart rate during exercise.
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Moderation: through mderation of training, the training and recovery periods are balanced to allow the body suffiecient time for recovery without losing the benefits of training.
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Variance: Vary your training methods to prevent staleness and boredom. Take enough rest and use light days and heavy days.
FITT Principles
FITT (Frequency, Intensity, Time, Type) embodies the basic principles of fitness training. How often, how hard, for how long and what type of training is appropriate or required by the individual to perform more effectivley.
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Continous training: a practical example of continous training includes long slow distance running. By establishing target training zones, an individual can exercise or train at the most relevant intensity. By varying these training zones from day to day, not only are you allowing recovery from more intensive runs, but also challenging your body to improve.
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Target training zones: target training zones were first presented by the Finnish phyiologist Karavonen’s principle of working at a given percentage of maximum heart rate in relation to an individual’s age. The basic formula for calculating maximum heart rate is: max heart rate = 220 – age
The heart rate calculated using this formula is then used to estimate the heart percentage training load for the indiviual.
Methods of training
A combinations of training methods has an effect on a range of body systems,but specific training methods should be adopted to focus on the main component of fitness to be conditioned.
Interval training: In interval training, the exercise period is punctuated by a period of rest. Circuit training and stage circuits are both frequently used forms of interval training. interval training is based on the idea that the variables of trainig are manipulated to provide stimuls for a new range of body systems and energy systems to be stressted out (‘stress’ here is the physiological term meaning overload or a body or energy system.) These variables inculde:
- Number of sets in the training sesion.
- Number of repetitons of an exercise.
- Speed or intensity of the exercise period.
Sprint training: is an explosive form of interval traning that develops whole body or limp speed. There are several ways an individual can ‘sprint train’. Hollow sprints are punctuated by a lowering of speed i.e. sprint/jog/sprint/jog etc. over set distances. Repetition sprits are undertaken over a set distance in a set timewith a set recovery, e.g. 10 * 100m in 14.5 seconds woth 45 second’s recovery. Accleration sprints are based on increasing sprinting speed over a set distance, e.g. 50m at half speed, next 25m at three-quarter speed, and final 25m at full speed. Resistance sprint training involves running with some form of resistance provided. This may be in the form of running parachutes, heavy motor tyres or even running in sand.
Fartlek training: is a means of providing variety on training runs of a duration of over 40 minutes. Fartlek offers freedom from consisderation of time and distance where the individual can run whatever distance and speed they wish, varying the intensity, and occasionally running at high intensity levels
For my personal exercise plan I will be using mainly fartlek trainng this is because this type of training method would allow me to carry out the correct test’s I would use. At first I would be starting at the intensisty of 50% heart rate then gradually moving up and increasing the heart rate during my exercise plan.
Diet
Whatever the sport or activity, it has become widely recognised that nutrition is of great importance. A well balanced diet is essential for optimum performance in both training and competition. Athletes place enormous demands on their bodies when competing at the highest level, and to enable the body to function at its peak during the daily training regimes, a sufficient diet is needed.
I would be the folowing a diet porgramme of having 4 to 6 small meals a day rather than 2 to 3 larger ones, this would ensure that muscle and liver glycogen stores are kept topped up throughout the days of training. As I would be involved in performing training sessions that are heats such as the shuttles run, and regular jogs it would be necessary to top up on glycogen stores, I would be doing this by consuming small amounts of carbohydrate by eating dried fruit or drinking high carbohydrate drinks available. I would be eating a high carbohydrate meal such as pasta within 2 hours to start the refuelling process. Water would also be taken to replenish the those lost through sweating and dehydration.
Warm ups and Cool downs
Warm up:before carrying out any type of exercise, it is imperative to perform a warm up. As it is fundamental to safe practice, it has often been considered as a principle of training and thus seems appropriate for my personal exercise plan. A warm should make the body ready for exercise and the warm up should consist of three component activities:
- Flexibility activity: to warmup, loosen and relax muscles by increasing blood flow.
- Gross motor activity:this would involve all the major muscle groups and acts as a pulse. There should be also some gentle mobilisation of the joints in order to loosen and lubricate them by the secretion of synovial fluid at the joint.
- Activity specific stretches: these should link to the demands of the activity.
Cool down
The following cooldowns would be used in my personal exrecise programme:
NCF Multistage Fitness Testing
Before the personal exercise plan:
NCF level: 8.4 VO2max: 41.1
Body Weight: 11stones 13 lbs
Pulse rate: 76bpm
After the personal exercise plan:
NCF level: 13.1 VO2max:52.4
Body Weight: 11stones 2 lbs
Pulse rate: 62 bpm
NCF Multistage Fitness Test results:
