6.4 Principles of training programme design

• Describe the essential elements of a general training programme

  • Warm up and stretching

  • endurance training

  • cool down and stretching

  • flexibility

  • resistance

  • incorporation of recreational activities and sports in schedules

• Discuss the key principles of training programme design

  • progression

  • overload (frequency, intensity, duration)

  • specificity

  • reversability

  • variety

  • periodization

• Outline ways in which exercise can be monitored

  • Heart rate

  • Karvonen method

  • training heart rate range/zone

  • Borg scale

  • OMNI scale

  • CERT scale

For a sport of your choice- Design a general training programme

For a sport of your choice- Discuss Key principles of programme design

Using 2 different ways to monitor exercise-- the exercise will be to go down and up the upper school stairs

Describe the essential elements of a generalized training programme.

Describe the role of stretching in a general training programme.

Discuss the key principles of training programme design for resistance training.

Describe how a 200 m butterfly swimmer could apply the principles of specificity and overload to their training programme.

Discuss the principle of overload in training programme design.

Describe how a student could apply principles of training to improve their performance on the multistage fitness test.

Distinguish between the Karvonen method and the training heart rate range to monitor exercise intensity.

Outline two ways exercise intensity can be monitored.

Suggest how an aerobic 1500m endurance athlete uses the principles of overload.

Discuss how you would use the key principles of training to help you prepare for a long-distance cycle race.