Principles Of Training

GCSE Physical Education (Sport & Coaching)

These are the principles of training and how they will be obvious in my PEP. Principles of training are the rules to follow when doing physical activity and following programmes.

The first four are a general principle that many of the others refer to in what to change to increase exercise intensity. They make up the FITT principle, and are the different factors of sessions of exercise.

Frequency: The number of times exercise is undertaken per week. It is recommended to have 2 or more sessions of exercise per week.

Intensity: This is the level of difficulty of the exercise. Exercise undertaken at 60-80% of the maximum heart rate is the level at which fitness increases.

Time: The overall target of exercise is keeping the heart rate at the required level (60-80%) for 20 minutes to increases fitness and receive the benefits for the exercise.

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Type: This refers to the kind of exercise undertaken. It can be personal preference, training, or required for a specific sport.

Specificity: You must do specific kinds of activity or exercise to build specific body parts. The actions in training should mirror the actions used in game situations, for example, to become a better swimmer being on gym equipment is not enough – most time should be spent in the water. I will show this in my PEP because I am concentrating on improving three aspects of fitness by focussing on them in training to improve them.

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Type: This refers to the kind of exercise undertaken. It can be personal preference, training, or required for a specific sport.

Overload: Fitness can only be improved through training more than you usually do. This makes the body work harder than usual, and it adapts to meet the increased demand by getting fitter. This can be done in three ways; increasing the frequency, increasing the intensity or increasing the length of the session. I will show this in my PEP as I will be training more than I usually do which means my body should adapt by becoming fitter. I will also be improving muscular strength by increasing the weight load and the usual work rate of the muscles.

Progression: Start slowly and gradually increase the amount of exercise you do. Exercising at the same level of intensity will only maintain current fitness levels. As training changes fitness levels, the same training sessions will not have the same effect. If progression is made too quickly, then injury will occur as the body will not be able to cope with the levels. If progression is made too slowly or not at all, no improvements will be made from the training. I am going to show this in my PEP as I am increasing the number of minutes that I will jog and also the number of sit/press ups that I will do every day. This will ensure that I improve but do not injure myself.

Reversibility: Any adaptation that takes place as a consequence of training will be reversed if you stop training. If improved levels of fitness are not maintained by continuing training, the effects of training will be reversed and the benefits will be lost. Although a person can quickly improve their endurance capability, it can be lost three times faster than it can be gained. An example of reversibility in action is when an athlete is injured and out of training; they will lose fitness and strength. I will avoid reversibility in my PEP by making sure I train continually throughout the six weeks to ensure the effects stay in place for the final testing.

Regularity: To make the body work harder than the minimum level of fitness, exercise can be repeated more regularly, made harder and last for longer. The exercise intensity can raise the pulse to 70% of the maximum instead of 60%. I will show this in my PEP as the session of exercise I am doing are more frequent and more difficult than usual.

Moderation: Reaching greater intensity of exercise is a gradual process. Too little increase – no progress. Too much increase – risk of injury. All athletes have to find a balance in the rate of increase of intensity. Changing the intensity of the training is what helps to moderate it. I am going to show this in my PEP as I will find the correct rate to increase the intensity for me so that I can avoid injury and show progress.