Enhancing Fitness: Principles Of Training

Specifically - Tailored to individual & consider background & health status Measurable - Individuals should be fitness tested using both sub and max tests to get indication of fitness level Achievable - Goals must be achievable or motivation may be lost Realistic - Goals must be set within capabilities of individual or motivation lost Time-bound - Setting short, medium & long term goals focuses attention & maintains motivation Exciting - Setting challenging & exciting goals motivates individual Recording - Keep record of goals & fitness test results can be reminder of achievement & can maintain motivation SMARTER

S - Specifically P - Progression O - Overload R - Reversibility T - Tedium

Specificity - training must be sport specific Type of training you do specific to sport/activity you’re undertaking to make it worth while Specific exercise will produce specific results

Training you’re doing & amount of overload must be increased progressively As body adjusts to demands which you’re placing upon it demands must be increased If you stay at same level, improvement won’t take place

Increase: % HR max % 1 RM Duration Frequency of training

Making body work harder to improve it You’ll have capacity to train which will be normal level - to improve you must extend that capacity by increasing your workload

Use HR monitor to gauge how hard you’re working Work at appropriate % of max HR or 1RM Increase duration of activity if needed

If you either stop/decrease training you go into reverse & lose effect Muscles not being used, e.g. during injury, so atrophy & strength lost

Don’t get bored with training Keep pushing yourself Set targets/goals for training Keep variety in training

F - frequency - how often we train I - intensity - how hard we train T - time - how long we train for T - type - what type of training we use Train 3-6 days per week % HR max or % 1 RM 30 mins - 2 hrs/session Use principle of specificity

Training programmes need to be tailor-made to suit needs of individual performers

Rest important to allow developments to occur & avoid staleness & over training Overtraining detected when fitness levels seem to drop even though you’ve been training hard Elite athletes often tempted to train harder & harder to gain competitive edge

Goals need to be S.M.A.R.T.E.R. Specific – Tailored to individual & take into account their background & health status Measurable – Individual’s should be fitness tested using sub-maximal & maximal tests to provide indication of level of fitness. Achievable - Goals must be achievable or motivation will be lost Realistic – Goals must be set within capabilities or individual or motivation will be lost Time-bound – Setting short, medium & long term goals focuses attention & maintains motivation Exciting – Setting challenging and exciting goals motivates an individual Recorded – Keeping record of goals & fitness test results can be reminder of achievements & can maintain motivation