Check out the social responsibility page for resources to support you with your interviews.

2.3 Resources

Principles of training or SPORTFIT provide you with the specific details for your training session.

Specificity: To train specifically for your event/sport/ activity

Progression: Change the exercises regularly to keep it interesting

Overload: Increase the times, speeds, sets, reps, weights and intensity to force your body to adapt

Rest: Is as important as the training, your body needs time to recover from the exercise. Rest in between sets as well so the next set you do is just as high in intensity

Time: How long are you training for? How long are your rests? How long are your working sets in interval training?

Frequency: How often do you train per week? Per day?

Intensity: How hard must the session be. We measure this in % of your max heart rate (220-age=MHR) or rate of percieved exertion (RPE) 1-10 how hard was that?

Tedium: Overtraining can lead to burn out, loss of motivation and injury. Keep things interesting

Methods of training

The playlist has videos on every method of training that you need to understand. Work through each of these to gain a better understanding of each.

Resistance/ weight training

Advantages

Increase strength, power, endurance or mass
Stronger muscles can support joints and prevent injury
Resistance training strengthens bones as well
Raised metabolism for the same amount of time post exercise as a continuous session

Disadvantages

Injuries with incorrect form
May need equipment
Cost
Need to learn lifting techniques

resistance training and Physiological adaptations

Hypertrophy (increase muscle size through micro tearing and recovery)
Increased force and power output
Enhanced short term energy delivery systems (ATP & Glycolic)

Continuous training session example

Treadmill (Run)

20 minutes

70% of MHR (70% of 220-age)

no rest breaks

Continuous Training

Advantages

Excellent method of training to develop cardiovascular fitness
Can run, swim, cycle or row
Good for people who dont enjoy high intensity exercise

Disadvantages

Can be very boring as it must be at least 20 minutes long up to a few hours
Injuries like shin splints may result from lots of running

Continuous training and physiological adaptations

Increased heart size (left ventricle)
Increased stroke volume (amount of blood pumped per beat)
Increased cardiac output ( amount of bloode pumped per minute)
Increased red blood cells (trasport system for oxygen) more haemoglobin means more oxygen can be transported
Increased lung capacity
Increased V02 max (oxygen taken in per minute)
Blood pressure lowers
Resting heart rate lowers

Interval training session example

Working set 30sec: Recoery set 30sec

Working set must be @100% intensity

Push ups
Pull ups
Lunges
Squats
Sit ups
Skipping
Star jumps

Interval training

Advantages

Can develop cardiovascular fitness as well
Can develop strength and endurance
Fun way to train
Can include lots of different exercises (weights, body weight, running

Disadvantages

Not many people can push to 100% intensity in working set
Very hard method of training
Waste of time if the working set is not high intensity
MUST INCLUDE A WORKING SET & RECOVERY SET

interval training and physiological adaptations

Increased metabolism post training for a few hours
Increased heart size (left ventricle)
Increased stroke volume (amount of blood pumped per beat)
Increased cardiac output ( amount of bloode pumped per minute)
Increased red blood cells (trasport system for oxygen) more haemoglobin means more oxygen can be transported
Increased lung capacity
Increased V02 max (oxygen taken in per minute)
Blood pressure lowers
Resting heart rate lowers

Plyometric training session example

3 sets of 15(Beginner)

Squat jumps

Plyometric lunges

Push up with clap

Plyometric training

Advanatges

Improves muscle recoil ability (Meaning improves jumping ability
Improves explosiveness for jumping movements
Can help prevent knee injuries
Helps develop strength and power

Disadvantages

Can be hard on the legs and joints
incorrect technique can injure
Not reccomended for anyone over 100kg

Sprint training session example

10x10M sprints @100%

10x20m sprints @ 100%

10x10M sprints with resistance band

10x20m sprint with resistance band

5x10m High knees drive

5x10m Heels up kick

5x10m A walk drill

3 sets each side single leg drive over hurdle

Sprint/ agility training

Advantages

Increased speed and ability to change direction
Increased reaction time and movement
Good for people who play sport requiring quicker reaction time and movement
Can develop cardiovascular fitness through all the short running drills over time

Disadvantages

May require additional equipment to have effective trainingbeyond very basic drills
Only beneficial for athletes looking to improve speed so a very specific method of training

Circuit training example

3 sets of 8-10 reps

1 minute rest in between circuits

Push ups

Squats

bicep curls

3 sets of 8-10

Side raises

Deadlifts

Jack knives

3 sets of 8-10

Tricep kick backs

Dumbell rows

Single leg touches

circuit training

Advantages

Can improve muscular strength, endurance
Can Improve cardiovascular and respiritory fitness
Cover a full body workout in 20-30 minutes
Constantly changing to prevent boredom
Specificity can be applied easily towards your goals

Disadvantages

Wont build muscle mass

Report abuse