Can you work out the scrambled words?

Reopw Deeps Dyob posimoction Ranceden ralucsum Xivytilfle Bicorea urdenance ytiliga

Training

Training Programmes & Principles

Sports performers need to train to get better at their sport. A training programme is a programme of exercise designed to improve performance. There are key principles that a coach or athlete has to remember when planning a training programme. Individual Differences: The Programme should be designed to meet individual training goals and needs.

What does SPORT with R&R stand for?

Specificity Progressive Overload Adaptati O n R eversibility Varia T ion Rest & R ecovery

Specificity
Training should be specific to the individuals sport, activity or physical/skill-related fitness goals to be developed.
You need to train specifically to develop the right muscles if your sport requires a lot of running, work mainly on your legs. type of fitness do you need strength, speed, stamina or a combination? skills you need to practice any relevant skills like kicking, serving and passing.

Progressive Overload

In order to progress (improve), training needs to be demanding enough to cause the body to adapt (change), allowing improvement in performance.
Key points to remember: 1. 2. 3. 4. 5. The only way to get fitter is to work your body harder than it normally would This is called overload You can achieve this by increasing the frequency, intensity or time. It needs to be progressive If you work your body too hard you could cause an injury.

Adaptation

A training load is the work you do in a training sessions

How the body reacts to training loads by increasing its ability to cope with those loads.

Key points to remember

1. This causes your body to change to cope with the work load 2. Training can make your muscles bigger, so you get stronger 3. Adaptation happens during rest and recovery after a training session.

Reversibility
If training stops, or the intensity of training is not sufficient (enough) to cause adaptation, training effects will reverse.
Key points to remember: 1. If you stop training your fitness will decrease back to how it was before training REVERSE 2. The same thing can happen if you dont train hard enough.

Variation

It is important to vary the training regime to avoid boredom and maintain enjoyment

Key points to remember: 1. You need to involve a Variety of exercise to maintain commitment otherwise People may give up and lose interest.

Rest & Recovery

A sports performer needs to rest to allow their body to recover. During this period the body can repair any damages caused by exercise.

FITT
Frequency- This is the number of training sessions completed over a period of time.

You can overload by training more often but be careful not to over train.
Intensity This is how hard an individual trains You achieve overload by training harder each session. Working at a higher heart rate, or increasing the level of resistance. Time This is how long each session is. You can overload by training longer on each session, so spending longer on each station. Type This is the type of training. You can change the type of training, running up hills rather than running round the field.