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3.2.1.2 Preparation and training methods: maintaining physical activity GapFill
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When planning a training programme, the key principles of training should be applied in order to maximise adaptation and minimise the risk of injury or fatigue.
Principles of training:
- means that the training should be relevant to the sport in which and/or individual to whom it will be applied. For example, a 100 m sprinter wouldn’t find the training effects of continuous running particularly effective.
- is when a greater amount of stress than normal is gradually placed on the body to prevent a plateau in athletic development. For example, a tennis player might gradually increase the intensity of their training sessions to ensure they are applying enough stress to their body to gain the necessary long-term adaptations from training.
- must be avoided through correct application of training principles to ensure the body is continuously adapting or maintaining adaptations from training. If training ceases, the gains made may be lost. For example, the muscular endurance of a long-distance runner will decrease if they cease to train due to an injury.
- – although long-term absences from training are counterproductive, short-term omission is necessary for the body to repair damaged tissues and replenish energy stores that might have been used during exercise.
To facilitate
and allow progressive overload, the 'FITT' principles of training should be followed:
| The number of times an individual participates in training (i.e. how often). This can vary depending on the training type and recovery needs. For example, a performer is more likely to train three times a week than twice a day if they feel as though they need more time for recovery. | |
| The level at which a performer is working during the training regime (i.e. how hard). This can vary according to training type, but could include increasing the weight they are lifting or increasing the heart rate level they are working at. | |
| The duration of the training session (i.e. how long). For example, one hour of training may be fine for continuous, low-intensity exercise but unsuitable for high-intensity interval training. | |
| Refers to the type of exercise being completed – for example, whether it’s aerobic or anaerobic, and the nature of the activity, e.g. continuous training for marathon runners and fartlek training for team-sport players. Activities should be specific to the sport that the performer participates in but also provide to limit tedium. |