IGCSE PE: Principles of Training and Overload

Principle of Training - Tedium

Boredom! Signs of boredom are an important indicator that training needs to be more interesting and useful.

Overtraining

Excessive exercise that gives the body more work or stress than it can handle.

Principle of Training - Progression

Happens when the body adapts to the training and moves to a new level of fitness. Progress is achieved through an increase in intensity leading to overload. Note that: Most progress is made early on. At higher fitness levels, there is less progress. A plateau may occur when higher levels of fitness are hard to reach.

Overload - Intensity

How hard you should train. Focus is on raising heart rate. High into aerobic zone and into anaerobic zone. 70-80% of maximum heart rate or above. Increase intensity by aiming to run faster, lift heavier weights etc.

Overload - Time

How long you should train for. This depends on the focus: Cardiovascular training should be 20 minutes or more, while muscular activities are focused on reps but shorter time periods. Increase the time by training for longer.

Overload - Frequency

How often you should train. Two or three times a week or more frequently? Increase the frequency by training more often.

Overuse injury

Injuries that result from repeating the same exercises or activities. E.g. Tennis elbow Overuse injuries are different from acute injuries as they are not traumatic.

Principle of Training - Overload

Occurs when level of training is raised to a higher level than normal. The body adapts to these extra demands. Can be achieved by an increase in: - Frequency (How often?) - Intensity (How hard?) - Time / Duration (How long?) - Type (Method of training?)

S. P. O. R. T.

The five principles of training, relating to: - Specificity - Progression - Overload - Reversibility - Tedium

F. I. T. T.

The four principles of overload: - Frequency - Intensity - Time - Type

Overload - Type

The methods of training used. Activities need to be useful and enjoyable, while also preventing tedium, tiredness or injury. Choose targeted activities and vary them to avoid tedium.

Fatigue

Tiredness that can affect performance, motivation levels, quality of sleep which can lead to depression.

Principle of Training - Reversibility

Training effects are reversible. If training intensity is reduced or stopped, there can be a deterioration in the components of fitness. Muscle atrophy or loss of muscle tone may occur.

Principle of Training - Specificity

Training must focus on specific types of activity to improve: - the type of fitness needed - particular muscle groups Training may need to be adapted for the individual.