Fitness Training Methods & Principles

CHAPTER 10

Training Phases

Pre-Season

Objective: to provide a suitable fitness and skill base for competition.

Subphases begin with general, lower intensity training which then becomes
more specific and of a higher intensity.

In-Season/Competition

Objective: to maintain optimal fitness and skill levels, as well as further refine
competition strategies.
Due to competition demands, training needs to be planned carefully to allow
for adequate recovery.
For weekly competitions , sessions should peak mid week and taper off before
competition day.

Off-Season

Objective: to allow for physiological and psychological recovery.

Involves active rest and variety to allow for fitness maintenance.

Training Principles

Are basic principles to bring

about chronic adaptations.
In 12 PE we focus on...SIDOF
Plus other principles that are
important

SIDOF

Specificity
Intensity
Duration
Overload (progressive)
Frequency
Also looking at
Detraining, Maintenance, Individuality,
diminishing returns and variety.

Specificity

Tailoring a training program to the specific

demands of the athletes chosen sport/
position etc.
Data collection and analysis is key.
Energy systems utilised should be
addressed it allows us to choose
appropriate training methods. Eg W:R etc
Fitness components used are trained
Muscle groups used are trained
Key skills are addressed

Explain whats
Happened....

Thinking Things Through pg 267

Discuss with the person next to you

Share with the group

Intensity p267

Level of exertion applied during physical

activity.
Can be ascertained via:
Percentage of VO2 max
Percentage of max HR
Rate of perceived exertion (RPE)
Accelerometers
GPS

Heart Rate Monitoring

RPE
Training Zones
Aerobic training zone
Anaerobic training zone
How is LIP affected?

RPE (Rate of Perceived Exertion)

Training Zones

Duration

Can be...
The length of the session eg 45min
The length of the program eg 12 months
Length of a bout during a session eg work phase

during interval training.

Periodisation is....(definition page 269)

Tapering is where training is reduced in the
lead up to game day/competition
Peaking is where training is manipulated to
ensure you are in peak physical condition
before competition.

Periodisation

Thinking Things Through pg 271

Write answers in your book.

(Progressive) Overload
p271
Aim of training = to bring about chronic/long

term changes to the body.

When we start training, our bodies are
placed under stress and the body adapts
positively to cope eg increase muscle mass.
We eventually become accustomed to the
training and plateau. In order to keep
improving, we must overload.
Its a fine line of whats too much or not
enough...

Progressive Overload

Overload should only be from 2 10%

One training parameter variable should
be manipulated at any one time e.g.
Increase reps or increase resistance not
both.

6 Week Training
Overload

How can recovery impact on adaptation??

Frequency p272

Suggested that to improve a component it

needs to be trained at least 3 times a week.
Training will cause a catabolic effect on the
body. It is during rest that the anabolic effect will
occur.
As performers adapt to their training over time
the frequency may increase e.g. Resistance
training may do split routines and work out 4-5
times a week, endurance athletes may train 6-7
days a week and can sometimes do 2 sessions
a day.

Interview with Shane Nankervis

pg 273

Read
Answer thinking things through
questions on pg 274

Detraining/Reversibility

Is where training stops (injury/boredom/

illness) so the body rapidly returns to pre
training levels.

Maintenance

Is especially important in which training

phase? Why?

Individuality

Individuals respond in different ways...

Genetics
Initial fitness
Preparedness
Adaptive responses

Diminishing Returns

An untrained performer will show greater initial

improvements than a trained person as you get
closer to your ultimate potential the rate of
improvement slows. EG Jonesy V Sharelle McMahon

Variety

Mental benefits...
Training stimulus...
But...

Planning a Training
Program

Needs analysis to determine

goals/outcomes:
Energy systems, fitness components, musc

groups
Fitness testing
Time
Training methods
Physical state

The Training Session

Warm Up
Conditioning Exercises
Skills/Tactical play
Cool Down

Why is a training log important??

TRAINING
METHODS

Interval Training p281

Benefits:
Better quality training as youre able to

maintain higher intensities

Pacing can be employed
Target energy systems
Build lactate tolerance
Mimic games W:R
Highly structured

Continuous Training
p283

Performing an activity nonstop for a long

period of time eg running/cycling.
Best benefits occur at 75-80% max HR
& for 20min aka as the aerobic training
zone.

Fartlek Training p284

Swedish for speed play.

Combo of continuous running with
random bursts of speed or changes in
terrain.
Pros:

Cons:

Resistance/Weight
Training

Lots of myths associated with it.

Benefits:
Increase strength which can help with power and

speed due to increase X sectional area of muscle

Weight loss
Osteoporosis prevention
Psychological benefits
Multi joint movements

Large muscles must be exercised first;

beginners should focus on whole body
programs; proper technique will increase rate
of improvement.

Whats happening??

Speed Training p286

Aims to increase stride frequency

and/or stride length.
Usually combined with short interval
training.

Plyometrics p287

Stretch-shortening cycle rubber band

like
Example activities:

Important considerations:

Circuit Training p289

Completing a sequence of activities at

different stations (approx 8-12).
Usually 2-3 laps
Pros:
Variety
Different fitness components can be trained
Large groups can train
Minimal equip

Ensure the activities are specific and you

rotate the body parts being trained. Eg leg
activity then arm then leg.

Fixed Time
Complete as many reps as possible in a specified

time
Short break between stations
Excellent for large groups as everyone rotates at
same time

Fixed Load
Pre determined number of reps must be

completed before moving on eg 10 push ups

Individual Circuit Training

Is tailored so more benefits
Calculated by...

Overload can be applied via:

Increase resistance/weights if used
Add more stations
Additional laps of circuit
Increase time at each station
Complete more reps at each station

Core Strength Training

p291

Links in with:
Increased running efficiency
Decreased chance of injury esp lower back
Improve acceleration and decceleration
Increase balance

What is the core abs, chest, glutes, back

and chest.
Pilates
Swiss Ball

Flexibility Training p292

Pros:
Increases in speed, strength & power due to joint

movement increases
Decreased injury
Improved posture
Reduced DOMS
Release stress and tension

Ensure body is warmed up does not need

to be completed in conjunction with other
training methods ie can do alone

Static Stretching
Stretch to position, hold 10sec and release.
Approp at the END of a session rather than start

as previously thought.

Ballistic/Dynamic Stretching
DYNAMIC - Moving through range of motion with

controlled momentum. BALLISTIC is same but

with considerable force = increased injury chance
only highly trained should do these.
Should mimic movement to be performed

PNF
Very effective
Stretch to discomfort, hold 6sec, release. Stretch

again, hold 6 sec.

 Review

Questions

p295
Multi Choice Qns
Short Answer Q5&6