Principles and Methods of Training

Principles and Methods of Training

• Training programs should be planned using principles of specificity, overload, progression, moderation, tedium and reversibility.
• The FITT acronym (Frequency, Intensity, Time, Type) is useful in tailoring programs for individual goals.
• Improving performance involves a systematic program considering performer needs, preference and abilities.
• Principles of training should be used to improve performance, skill, game ability and physical fitness.
• Training must be matched to individual needs based on personal fitness levels, age, gender and sport.
• Training programs should include exercise in the correct heart rate target zone.

Key Principles

• Specificity: Training should match the needs of the sport, improving fitness in body parts used. Different events may require different training. Specific individuals may respond differently to the same exercises. Exercises may need adaptation for different participants.
• Overload: Training must exceed normal demands to improve fitness. Four methods include varying frequency, intensity, time and type.
• Frequency: Training frequency depends on the desired outcome (health maintenance vs elite competition).
• Intensity: Intensity is best measured by heart rate. Aerobic training is between 60% and 80% of maximum heart rate. Anaerobic training is between 80% and 90% of maximum heart rate.
• Time: Training duration varies depending on activity and goals. Aerobic training should be at least 20 minutes for improvement.
• Moderation: Achieving balance between not training enough and overtraining is crucial. Proper rest and recovery time is vital to avoid injury and stress.
• Progression: Gradually increasing the frequency, intensity, duration, and type of training is crucial for improvement without injury. Starting slowly is best.

Methods of Training

• Aerobic training: Respiration with oxygen. Sustained, steady rate exercise where the heart can supply enough oxygen to the muscles for a longer period.
• Anaerobic training: Exercise done in short bursts, where the heart cannot supply enough oxygen to the muscles for a longer period. It improves strength, endurance and power in the muscles.
• Circuit training: A series of exercises performed in a specific order (circuit) at each station to improve speed, agility, coordination balance and muscular endurance.
• Continuous training: Sustained exercise without rest improving cardiovascular fitness.
• Cross training: Using another sport or activity for fitness improvement.
• Fartlek training: Varying speed and terrain for aerobic and anaerobic training.
• Interval training: Alternating periods of hard exercise and rest; improves speed and muscular endurance.
• Weight Training: Improves muscular strength, endurance, and power.

###Cardio-respiratory System

• The cardiorespiratory system involves the heart, blood vessels, and respiratory system. This system transports oxygen, nutrients and removes waste products.
• The heart is essential for physical fitness.
• Monitoring heart rate is important. The maximum heart rate formula is: 220-age
• Using the correct heart rate zones for different types of training is important.

Energy Production

• Energy is needed to perform physical activity.
• The body converts carbohydrates, fats and protein to ATP (adenosine triphosphate), the energy currency of cells.
• There are three major energy system categories: immediate, non-oxidative and oxidative systems. Each system is suited to different durations and intensities of exercise

Effects of Regular Cardio-Respiratory Endurance Exercise

• Immediate effects: Increased heart rate, blood pressure, body temperature, and hormone levels.
• Long-term effects: Improved heart function, increased blood volume, decreased resting heart rate, and reduced body fat.

Preventing Exercise Injuries

• Dehydration: Preventing dehydration is critical during exercise. Hydrate before, during, and after.
• Heat injuries: Heat cramps, heat exhaustion, and heat stroke can occur from dehydration and high temperatures during exercise— seek immediate medical help if needed.
• Cold weather injuries: Hypothermia and frostbite can occur during cold weather exercise. Proper layering and precautions are important.
• RICE method: Rest, Ice, Compression, Elevation, is important for injury treatment.
• Proper footwear: Choose appropriate footwear for exercise.

Training Sessions

• Proper training sessions involve warm-up, main part, and cool-down phases.
• Training sessions should be tailored to individual needs and capacities.
• Record training sessions to track progress.
• Include an explanation of each exercise in the training session and notes on intensity, volume, sets, repetitions, and recovery time.