TRAINING

At the end of this topic:-

1] You should be able to understand the four principles that help us decide on the most effective type of training.

i. Overload       ii. Progression

iii. Specificity    iv. Reversibility

2] You should know how you can improve your:

3] You should understand the terms isotonic and isometric contractions.

4] You should be aware of all the different methods of training.

Fitness means different things to different people. Somebody who may be fit for work may not be fit to play a sport.

What factors do you think affect fitness?

LIST AS MANY AS YOU CAN

NOW look at page 40 - 'Sport Examined'

Are your answers similar?

A number of principles can help us decide on the most effective training for any physical activity.

Read 'Sport Examined' pages 42 - 43

Copy and complete

1. OVERLOAD

This means making them work ______________________________________

______________________________________________________________.

We call this demand ______________________________________________

______________________________________________________________.

We can do this in one of three ways:-

a] Increasing intensity e.g. ___________________________________________

______________________________________________________________.

b] Increasing frequency e.g. __________________________________________

______________________________________________________________.

c] Increasing duration e.g. ___________________________________________

______________________________________________________________.

This means

Increasing_____________________________________________________.

Too much stress too soon causes __________________________________.

Too little stress can lead to ________________________________________.

This means

Working on those particular skills/exercise _____________________________

______________________________________________________________.

So a weight lifter works more on _____________________________________

______________________________________________________________.

While a sprinter works more on ______________________________________

______________________________________________________________.

This means

If you do not continue to maintain your fitness then ______________________

______________________________________________________________.

We have seen that a number of physical qualities contribute to our fitness. We have also become aware of the various principles of training. Let us now look at two particular physical qualities in detail.

Use 'Sport Examined' and 'Fundamentals of Health and PE'

Definition

The ability to exercise the whole body for prolonged periods of time.

Can you remember what:-

Aerobic means?________________________________________________.

Anaerobic means?______________________________________________.

Copy and Complete

Obviously, different sports require different training demands. So those required in activities of short duration need to include a lot of _________________

__________________________________________________________________

training. Those involved in activities over long periods of time should do plenty of ___________________________________________ training. While most games players which use both of the above types of activities need to do a mixture.

Now look at Page 45 'Sport Examined' and you will see what is meant by this.

Definition

The ability of a muscle or a muscle group to apply force and overcome resistance.

3 Types - Copy and Complete

i] Static - maximum force that can be applied by a muscle group to ___________

_________________________________ e.g. Tug-a-war, Wrestling, Scrummaging in Rugby.

ii] Explosive - maximum energy use in one ______________________________

______________________________ e.g. Throwing, Jumping (Athletics).

iii] Dynamic - the ability of the muscles to move or support the body continuously over long periods of time, e.g. boxing.

Most sportsmen/women require all three kinds of strength although some are more relevant to particular sports.

How can strength be increased?

Using the four principles of training, try and work out how a strength training programme could be applied to any sport.

These are related to the ways in which muscles contract. You need to know about two

a] ISOTONIC CONTRACTION

b] ISOMETRIC CONTRACTION

Briefly, what is the difference between the two?

*THINK BACK TO THE WORK ON THE MUSCLES!

METHODS OF TRAINING

Use the two books available.

Under each of the following headings define what is meant by the following methods of training - give examples.

a] Circuit Training

b] Weight Training

c] Interval Training

d] Continuous Training

e] FARTLEK Training