RLE Principles of Training

​Principles of Training

FAP - How does training

affect performance?​

How are we going to remember them?

Easy!

Use the WORST V acronym.​

​

​There are 6 principles of training (POT)

​

​Warmup & cooldown

​Warmups & Cooldowns

​WORST V

A warm up is the process whereby an athlete goes through a range of exercises in order to get their body ready for competition or training. Warm up exercises move from low intensity to high intensity and from general movements to sport specific movements.

Fill in the Blank

Warm ups prepare the body for physical activity by: __________ the heart rate, the respiratory rate, the cardiac output, and the blood flow to the muscles being used.

Fill in the Blank

Warm ups also increase the body temperature, which increases joint mobility, _________ the risk of injury and speeds up the chemical reactions which produce ATP.

​Sport specific example

​Netballer

In warming up a netball player, movements might start with a slow jog, which slowly increases to a fast run. The athlete then might add changing direction to the running, and then introduce a netball for catching and throwing activities, which could begin at slow movements and work up into faster movements. Finally, the warm up would include mini games to reproduce the specific movements needed in netball.​

​Warmups & Cooldowns

​Let's finish off W

Cool downs are essentially the opposite of a warm up. They involve movements that help speed up recovery and enable the body to slowly adjust its systems and bring the body back down to rest.

Fill in the Blank

The goal of a cool down is to allow the body to remove: left over ______ acid, carbon dioxide and water.

​Sport specific example

​Football (soccer)

After a game of football, a cool down should go for 5-10 minutes, depending on the time on the field from each player and their position of the field (mid-fielders need more than goal keepers) Exercises could include a jog around the field passing a ball and then go into some walking in various directions and then some static stretching of the leg, glute and lower back muscles for the soccer players.​

​Progressive Overload

​Progressive Overload

​WORST V

Progressive overload is when the workload for a training session progressively increases as the athlete adapts to training. This is done so that the same intensity can continue AFTER the adaptation has been made.

​Once a training load has been implemented for a period of 4-6 weeks, a training adaptation occurs which makes that intensity seem easier. A increased load must occur to produce another stronger adaptation otherwise the athlete will plateau (stay the same).

Open Ended

 If an athlete has been training for soccer by doing a 80% MHR treadmill run at 20 incline, at 16Km/h for 45 min 4 times a week, then the athlete will adapt to this training and eventually it will become easier for them and then decreases to 75% MHR. Name at least 2 ways that the soccer player can use progressive overload to continue to adapt.

​Reversibility

​If you don't use it you lose it!

Reversibility

​WORST V

Reversibility is the fact that when training stops the adaptations made are lost. Adaptations are generally lost at a rate similar or faster to which they were gained.

​

The more adaptations that have happened the more you have to lose.

​Not all is equal

Strength training reversibility happens faster than aerobic training. This is because strength adaptations happen faster than aerobic.

​

Strength training gains start to reverse after 2 weeks

​

Aerobic gains after 4-6 weeks.​

RLE| PDHPE

​Specificity

​Specificity

​WORST V

Specificity applies to the muscle group trained, the speed of training, the intensity of training, the movements of training and the energy systems utilised. Specificity means that you should train like you play.

​Sport specific example

Training should also seek to replicate similar movements from the sport at a similar speed. Strength training for swimming would then use a lat pull-down to replicate the pulling movement of swimming, at the most efficient swimming movement speed to increase strength at that speed for that movement in swimming.

RLE / PDHPE

​Sport specific example

Specificity means if you participate in an aerobic sport such as marathon running, you need to do aerobic training that involves running so that your adaptations improve your performance in that sport. Training should be done at a pace and in an environment that best replicates competition in order to get the best specific gains or adaptations for competition.

RLE | PDHPE

​Training Thresholds

​Training Thresholds

​WORST V

Training thresholds refer to the level of intensity needed in order to stress the body enough to cause an adaptation or improvement in performance. Training thresholds are measured by intensity and can be either a % MHR or % VO2max.

There are generally two training thresholds: the aerobic threshold and the anaerobic threshold.​

​VARIETY

​VARIETY

​WORST V

The principle of variety is ensuring training sessions use multiple training types and methods, as well as exercises within these methods.

Fill in the Blank

Variety is needed in training, not only to prevent _______, but also to ensure complete and full development of fitness.

​Sport specific example

​Rugby League player

An example would be for a Rugby League player to use various training types throughout the week, such as aerobic, strength, flexibility and anaerobic training, all of which are needed to play the sport as well as possible​.

​HSC Multiple choice questions

Take your time, use the CUE system if you need, click on any image to enlarge. You have an average of 80sec for each question. That is longer than you think. DON'T RUSH and make silly mistakes

Multiple Choice

The table shows four stages of an aerobic endurance plan. What does the change in level of intensity from Stage I to Stage II represent? 

• Progressive overload

• Reversibility

• Specificity

• Training thresholds

Multiple Choice

Which statement best describes the principle of reversibility?

• Changing training duration prior to competition

• Changing training intensity prior to competition

• The loss of training benefits with reduced performance

• The loss of muscle glycogen due to increased training demands

Multiple Choice

Which of the following is an example of the principle of reversibility?

• Decreased training intensity leading up to a major competition

• Decreased level of performance as a result of a break in training

• Completing exercises for opposing muscle groups in one session

• Achieving a lower time in an 800m time trial on a second attempt

Multiple Choice

Which of the following best demonstrates the principle of progressive overload?

• Ensuring that an athlete's HR is below 70-80% if MHR during each session

• Gradually increasing the weight & number of reps for strength training exercises

• Participating in a variety of activities to develop a range of muscle groups

• Scheduling 1-2 training sessions each week to maximise training benefits

Multiple Choice

How could progressive overload be included into the program?

• The frequency being maintained at 3 x week

• The time being decreased to 20-30 mins

• The intensity being increased to 75-85% of MHR

• The type of activity being changed to cycling

Multiple Choice

 

Which principle of training has the athlete displayed from Weeks 6 to 12?

• Peaking

• Progressive overload

• Reversibility

• Specificity

Multiple Choice

Which of the following principles of training would best explain why an elite lawn bowler may not necessarily be an elite basketballer?

• Reversibility

• Specificity

• Training Thresholds

• Warmups & Cooldowns

Multiple Choice

This POT takes into account the predominant energy system, the part(s) of the body to be trained and the components of fitness that are important

• Moderation

• Progressive overload

• Specificity

• Reversibility

Multiple Choice

Which exercise intensity indicates the greatest potential for gain in aerobic conditioning?

• W

• X

• Y

• Z

Multiple Choice

Which principle of training refers to aligning training activities with the demands of a particular sport?

• Variety

• Specificity

• Reversibility

• Warm up & cool down

Multiple Choice

The principle of specificity is best illustrated by:

• Lifting heavy weights to increase aerobic performance

• Power walking to improve arm strength

• Doing push-ups to reduce waistline size

• Doing sit-ups to increase abdominal strength

Multiple Choice

How do I find my Aerobic Training Zone using a Basic Calculation?

• 40-50% of Max HR

• 90-100% of Max HR

• 60% - 85% of Max HR

• 60-80% of 1RM

Poll

Which principle of training do you understand the most?

• Warmup & Cooldown

• Progressive overload

• Reversibility

• Specificity & Variety

• Training Thresholds

Poll

Which principle of training do you understand the least?

• Warmup & Cooldown

• Progressive overload

• Reversibility

• Specificity & Variety

• Training Thresholds

Poll

How do you rate your understanding of the principles of training?

1 star = what are the principles of training?, 5 star = expert, what's next

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