PRINCIPLES

OF
TRAINING
 PRINCIPLES OF
TRAINING
Specificity

Overload

Progression

Reversibility
 SPECIFICITY

The training must be

suitable to the particular
sport or aspect of fitness.
 OVERLOAD

Making the body work

harder to improve it
(F.I.T.T.)
 PROGRESSION

Asthe body adapts training

needs to be more
progressive so that greater
demands are made on it.
 REPETITIONS

Number of times you

repeat an exercise
 SETS

A group of repetitions
is called a set
 AEROBIC FITNESS

Having a high aerobic

fitness level means
AEROBIC FITNESS
You can exercise for
longer without feeling
tired
AEROBIC FITNESS
You can use up more
oxygen when you’re
exercising
 AEROBIC FITNESS
ADVANTAGES

Your heart rate will be

lower when resting and
when exercising
 AEROBIC FITNESS

DISADVANTAGES
Sprinting speed may be
reduced due to reduced
efficiency of fast twitch
fibres
ANAEROBIC FITNESS
Advantages
provides energy for
short explosive
activities
ANAEROBIC FITNESS

Disadvantages
Production of lactic
acid causing pain
 Weight training
Improves muscle strength and
tone
Advantages Disadvantages
 Creates muscle overload
safely and gradually.  Need to work with
partner when using free
 Can use free weight or standing weights
specialist machines to target
specific muscles
 Increased risk of injury
from lifting a weight that
 Individual training is too heavy
programmes can be designed
 CIRCUIT TRAINING
 CircuitTraining is an adaptable
form of training.
 A variety of exercises and skills
are done at different locations in
a gym, hall or even outdoors.
 Each activity is known as a
 CIRCUIT TRAINING
Advantages Disadvantages
 Can be designed to suit any  Can take time to set up
activity  People can get in each others
 Individual pace can be set way if circuit is busy
 Can be set up almost
anywhere
 Less boring because all
exercises are different
 Can accommodate a large
number of people in a small
area.
 INTERVAL TRAINING

Alternating short near maximum

bursts of speed with times of
rest /mild exercise
Advantages Disadvantages
 Can mix aerobic and  Hard to keep going
anaerobic exercise  Can be boring
 Easy to see when an
athlete isn’t trying
 FARTLEK TRAINING

Changes in intensity and type of

exercise without stopping

Advantages
 Good for sports that need
different paces like football
and basketball
 Easily changed to suit an
individual or a particular
sport
Disadvantages
 Difficult to see how hard
the person is training
 Too easy to skip the hard
bits if you can’t be
bothered
 ALTITUDE TRAINING

 Working at high altitudes there is a drop in

aerobic performance due to lack of oxygen. So
if you train at high altitude the body systems
compensate by manufacturing more red blood
cells.

 At least 4 weeks acclimatisation is needed to

stabilise performance at altitude
 CONTINUOUS TRAINING

Involves exercising at a constant rate

doing activities like running or
cycling/ no resting

Advantages  Disadvantages
 Needs only a small  Can be really boring
amount of easy to use  Doesn’t improve
equipment sprinting so not ideal for
 Good for aerobic fitness many games
and using up body fat
 MUSCULAR ENDURANCE

 Ability of a muscle or muscle group to keep

working for long periods with out tiring

 Events – long distance running/ cycling

 Means of improving – lots of repetitions for

whichever muscle group you want to improve.
e.g.sit-ups, chin-ups, dips, press-ups
 STRENGTH

Static – maximum force a muscle group can

apply to an immovable object / rugby scrum

Explosive –to exert force in one very short

but fast movement e.g. shot put/high jump

Dynamic – to apply force repeatedly over a

long time / useful for doing loads of press-ups or
cycling
 FLEXIBILITY
 To improve it you need to move the joint past where
it would normally go.
 Active Stretching – you do the work, slowly and
gently stretch a little further than normal
 Passive Stretching – a partner or coach does the
work , tell them straight away if you feel any pain

 TO INCREASE RANGE OF MOVEMENT

HOLD STRETCH FOR 30 SEC. FOR 6 – 8
REPS
 Link between
flexibility and
strength
 Strength training can have negative effect on
flexibility.

 As muscles bulk flexibility can decrease

 Therefore flexibility training must be done to

counteract this
 PHYSIOLOGICAL FACTORS

Illnessesor Medical
Conditions –colds can make you short of breath,
effect your concentration, make you weak

Asthma – affects breathing

Staleness – Poor form or staleness can be caused
by over doing things like exercising without enough breaks
 PHYSIOLOGICAL FACTORS

Fatigue – The state of being physically tired,

when your body hasn’t had time to recover from
exercise – performance can be affected

Lack of sleep – without enough sleep

you lose strength and concentration more quickly

Menstruation – women seem to

perform better at certain stages of the menstrual cycle
 SMOKING
Short term effects
 Causes nose throat and chest irritations
 Bad breath, loss of taste and appetite
 Longer recovery rate
 SMOKING
Long term effects
 Shortness of breath, reduced lung capacity and
oxygen carrying capacity due to carbon
monoxide being absorbed
 Increases the risk of developing heart disease,
bronchitis and other diseases
 Increases risk of cancer of mouth, throat and
lungs
 ALCOHOL
 Short term effects
 Reduced co-ordination/balance/
judgement / vision
 Slower reaction time
 Stomach irritation / vomiting
 Headache, increased blood flow, blood
pressure
 ALCOHOL
Long term effects
 Weight gain, kidney problems, cirrhosis of
the liver
 Depression, brain damage

 Stomach ulcers

 Heart disease / hardening of the arteries

 DRUGS

A drug is a chemical
substance that affects
the body systems
 DRUGS
S – STIMULANTS
N – NARCOTIC ANALGESTICS
A – ANABOLIC AGENTS
P – PEPTIDE HORMONES
D - DIURETICS
 DRUGS
Stimulants – improves reactions
and reflexes and reduces pain
 BUT
 Feeling less pain can make an athlete train too
hard, can lead to high blood pressure, heart and
liver problems and strokes
 DRUGS
Narcotic Analgestics
– kill pain and tiredness. Mask injury
 BUT
 they are addictive with unpleasant withdrawal
 Feeling less pain can make an athlete train too
hard.
 Can lead to constipation and low blood
pressure.
 DRUGS
Anabolic Agents (STEROIDS)
–
 Increase muscle size
 delay fatigue , therefore you can train for longer

 Can cause high blood pressure, heart disease infertility

and cancer
 Women may grow facial and body hair and their voice
may deepen
 DRUGS
Diuretics – make you urinate causing
weight loss important if you are competing in a
certain weight division
 Can hide traces of other drugs in the body
 BUT
 They can cause cramp and dehydration
 DRUGS
Peptide Hormones
 Most have a similar effect to anabolic steroids
 EPO (Erythropoietin) has a similar effect to
blood doping
 BUT
 They can cause strokes and abnormal growth
 DRUGS
Beta Blockers – Medicines that
lower the heart rate , steady shaking hands and
reduce anxiety
 BUT
 They are banned in sports where they might give
an advantage such as shooting, ski-jumping,
snooker and bobsleigh
 DRUGS
Blood doping -used to simulate high
altitude training without actually going to high altitude
 Red blood cells are taken out of an athlete – their body
then makes more red blood cells to replace them
 Before a competition the red blood cells are injected
back so that more oxygen can be carried around the
body
 Possible side effects – allergic reactions, kidney damage,
viruses such as aids and blocked capillaries
 BODY TYPES
Endo morph
Meso morph

Ecto morph
 ENDOMORPH
DUMPY
Wide hips, lots of fat on body arms and
legs but ankles and wrists are relatively
slim
Sports – Sumo wrestler need strength,
weight and low centre of gravity so
they have strong endomorph and
mesomorph features
 MESOMORPH
 Muscular
 Broad shoulders, narrow hips, low body fat.
 Mesomorphs are suited to events like decathlon,
swimming, gymnastics.
 Swimming – broad shoulders and good muscles with
little body fat will help them move through the water
more efficiently. Strong powerful legs to kick and arm
to pull will increase speed of swimmer
 ECTOMORPH
 Thin
 Narrow shoulders, not much muscle or fat, long and
thin arms and legs, thin face and high forehead.
 High jumpers need to be tall and light but with
powerful muscles so a mixture of ectomorph and
mesomorphic features is required.
 Longer legs gives them advantage in jumping, little
weight, less to lift
 AGE
 Performance alters as we progress through the ageing
process

 Young age – body still developing

 Bones and ligaments and tendons not fully formed
therefore too much training could cause damage or
overuse injuries
 Young players have lots of energy and enthusiasm but
lack concentration and skill is not as fully developed as
an older player
 AGE
Middle – we peak in our twenties
 You achieve your maximum strength when you
are fully grown usually about 20
 In your 20’s it is still easy to build muscle mass
 You have more experience that younger players
 You will be able to train for longer and have
good oxygen capacity which will help aerobic
fitness
 AGE
 Older Players
 As we get older eyesight deteriorates and reaction time
becomes slower.
 Bones become fragile and joints stiffen more prone to
injury
 Factors affecting performance with ageing are
endurance, speed, flexibility, timing, co-ordination and
skill level.
 Experience is a vital and an older player has gained
more experience.
 Keeping fit will slow down the process of ageing
 PSYCHOLOGICAL fACTORS
 Tension
 Anxiety
 Boredom
 Motivation
 PERSONALITIES
Introvert

Quiet, shy, retiring

 Individual sports –
 Routine and repetitive – swimming
 Like to perform precise and intricate skills
 Do not enjoy contact sports
 PERSONALITIES
Extrovert

Outgoing, loud and lively

 Team sports – hockey
 Enjoy lots of excitment
 Enjoy fast sport with lots of involvement
 High levels of excitement – ski-ing
 AGGRESSION
Can be positive and negative
Positive
 Controlled aggression is necessary in most sports,
particularly in games such as rugby, or batting and
bowling in cricket.
 A bowler may show aggression in bowling bouncers.
 In athletics there may be aggression in the run up to the
long jump. The expression of ‘attacking ‘the board is
often used.
 AGGRESSION
 Negative
 However aggression must be controlled.
 When sportsmen and women lose this control it
can often lead to foul play.
 Common in invasion games as well as games
such as tennis where racket abuse sometimes
occurs.
 FEEDBACK
 When we learn new skills we require some
information to tell us what we are doing and
whether it is correct or not.
 If we obtain this information from our feelings
of the actions the feedback to the brain is called

Knowledge of performance
 or Internal feedback.
 FEEDBACK
 Ifthe performer receives
information from a coach the
feedback is called

Knowledge of Results
or External Feedback
 FEEDBACK
 Types of practice
 To learn a new skill or improve an existing one you must
practice.
 Part Method – one way to learn a complex skill is to learn
parts of it ,then put the parts together, e.g. when learning how to
do the triple jump.
 Whole Method – sometimes the skill cannot be broken
down e.g. when learning how to do a somersault
 Massed Practice – continual practice repeating the action
over and over again, for example when learning to shoot or
passing skills
 FEEDBACK
 Guidance
 Visual Guidance – Learn by watching a
demonstration of the skill, looking at a picture or
watching a video.
 Verbal Guidance – Learn by listening to
instructions
 Manual Guidance – Learn by being helped with the
support of a coach, by holding the performer in correct
position or with mechanical device such as rig in
trampolining
 SKILLS
 Open skill – When a performer has to
adapt to the changing situation or the
environment
 e.g. invasion games such as rugby and netball

 Closed skill- When skills are performed

in isolation without a changing environment
 e.g. diving, tennis serve, vault in gymnastics
Technological Developments
 New materials and new designs
of equipment have had a
considerable impact on sport
 Clothing – new materials and designs for
one-piece suits for swimming, speed skating and
athletics have contributed to improved
performance times in these and similar events.
 Technological Developments

Footwear – sports companies spend

considerable amounts of money developing
different types of footwear, not just to improve
sportsmen’s and womens performance but also
to maintain sales in the fashion and recreational
market.
 Technological Developments
 Facilities – New facilities now enable
events to take place which would previosly have
had to be cancelled because of weather
conditions.
 e.g. The Millenium Stadium in Cardiff with a
retractable roof allows football, rugby and
cricket to take place irrespective of bad weather.
 Technological Developments
 Sports surfaces – New Surfaces such as
plastic grass have revolutionised the way hockey
is played. Artificial cricket wickets are popular in
schools as they require considerably less
maintainance than traditional grass wickets.
 Times and distances have improved in Athletics
with the introduction of rubberised surfaces and
soft landing areas for high jump and pole vault
 Technological Developments
 Teaching and Coaching – video
recording of a sport is useful for the coach and
the performer to analyse technique and make
comparisons with top class performers.

 Refereeing – Video replay is now used in

a number of sports to help the referee make
decisions
 Technological Developments
 In swimming and athletics -
electronic starting, timing and the use of photo
finishing help officials make the correct
decisions

 In tennis - the electronic eye can be used

to detect whether a service is in
 Technological Developments

Spectators – at the back of large stadium,

spectators have little chance of seeing the
action.

 However large video screens show replays and

miniature cameras in cricket stumps give
spectators a taste of what batsmen expect from
fast bowlers.
 RISK ASSESSMENT AND FIRST
AID
 Strain – these occur in the muscles or
tendons
 They are overstretched or possibly torn

 Cause- by sudden or violent movement,

lifting heavy objects with poor technique

 Treatment – R.I.C.E.
 RISK ASSESSMENT AND FIRST
AID
 Sprain – this occurs at a joint
 The tissues and ligaments are stretched and sometimes
torn.
 This may be minor like a twisted ankle or major where
severs and extensive damage has been caused
 Cause – twisted or suddenly wrenching the joint as
a result of running on uneven ground, being tackled in
rugby/football or landing awkwardly
 Treatment – R.I.C.E.
RISK ASSESSMENT AND FIRST
AID
DISLOCATION
 This occurs when one or more bones as been
displaced at a joint usually as a result of a strong
force.
 The bones have been wrenched into an
abnormal position.
 Treatment – call an ambulance and make the
casualty as comfortable as possible
 RISK ASSESSMENT AND FIRST
AID
 RICE
 Rest injured part – stop sport if you carry on you will
make injury worse
 Ice – Apply ice to injured part – this makes blood
vessels contract to reduce internal swelling and bleeding
 Compression – Bandage injured part will help to reduce
swelling.
 Elevation – Support limb at a raised level i.e. above
heart level. The flow of blood reduces because it has
to flow against gravity.
 Recognition of Fractures

 Fractures are cracks in the bone or an actual break.

 They are usually accompanied by swelling
 This is because they damage blood vessels in or around
the bone.
 In an open fracture the skin is torn and the bone pokes
out.
 In a closed fracture it all happens under the skin. The
skin itself is alright
 Stress Fractures
 A stress fracture is a crack along a length of a
bone.
 It is caused by continuous stress over a long
period of time
 Long-distance runners get stress fractures called
shin splints
 Recognition of symptoms of
Concussion
 Unconsciousness, disorientation, memory loss.
 Caused by a blow to the head

 Treatment If unconscious place in recovery

position and get ambulance
 If conscious keep casualty under observation
for 24 hours
 Recognition of symptoms of
Hypothermia
 Symptoms – Body temperature falls below 35
degrees C
 Muscles go rigid, heart beats irregularly, casualty
may fall unconscious
 Treatment – steadily raise body temperature to
37 degrees C
 Put them into warm dry clothing or wrap in a
blanket
 Give hot drinks or maybe a hot bath.