NSW Y11-12 PDHPE: Principles of Training
Summary
TLDRThis video delves into the principles of effective training, crucial for athletes to maximize their progress. It covers key concepts such as progressive overload, specificity, reversibility, variety, training thresholds, and the importance of warm-ups and cool-downs. By adhering to these principles, athletes ensure tailored, goal-oriented training sessions that prevent plateaus and enhance performance.
Takeaways
- 📚 The video discusses the importance of training principles for athletes to ensure effective and efficient training sessions.
- 🏋️♂️ Progressive overload is crucial for continuous improvement, involving gradually increasing the exercise load to challenge the body's adaptability.
- 🎯 Specificity in training is key, meaning athletes should train in ways that directly relate to their sport and position to maximize benefits.
- 🔄 Reversibility highlights the loss of training adaptations when athletes take prolonged breaks, emphasizing the need for consistent training.
- 🌟 Variety in training helps prevent boredom, keeps athletes motivated, and ensures a holistic approach to fitness by working different muscle groups and energy systems.
- 🚦 Understanding training thresholds is essential for athletes to train at the right intensity to see improvements in their energy systems.
- 🏃♂️ Aerobic athletes should train at 60-80% of their maximum heart rate for cardiovascular improvements, while anaerobic athletes target 80-90% for strength and power gains.
- 🏋️♀️ The warm-up and cool-down are vital for preparing the body for training, preventing injuries, and aiding recovery.
- 🔁 The video emphasizes the importance of tailored training programs that meet the specific demands of the athletes and their sport for optimal results.
- ⏰ Proper timing of workload and rest periods is essential for athletes to make the most of their training sessions and see significant improvements.
Q & A
What is the main purpose of training principles in sports?
-The main purpose of training principles in sports is to ensure that athletes walk out of each training session having accomplished a goal and made the most of their time, by tailoring training sessions to meet the specific demands of the athletes and their sport.
What does the principle of progressive overload entail?
-Progressive overload is about gradually increasing the exercise load an athlete undertakes to see continuous improvements. It involves altering the frequency, intensity, or duration of training to prevent the body from plateauing and to stimulate further adaptation.
How does specificity in training apply to athletes?
-Specificity in training means that athletes must train in a way that specifically targets the energy system and skill requirements needed for their sport and even their position within a team sport. This ensures that their training is directly beneficial to their performance in their chosen activity.
What is reversibility in the context of athletic training?
-Reversibility refers to the loss of adaptations gained during training due to a prolonged break period. It's the 'use it or lose it' concept where if an athlete stops training, they will quickly lose the benefits they had gained, such as muscle mass or aerobic capacity.
Why is variety important in an athlete's training program?
-Variety in training is important to prevent boredom and keep athletes engaged and motivated. It also ensures holistic training where every muscle group and fitness component is covered, and different muscle groups and energy systems are given appropriate rest.
What are training thresholds and how do they relate to aerobic and anaerobic training?
-Training thresholds are the specific zones at which athletes need to train to see improvement and adaptation in the necessary energy system. Aerobic athletes train at 60-80% of their maximum heart rate, while anaerobic athletes train at 80-90% for optimal improvements.
How can an athlete calculate their maximum heart rate for training purposes?
-A simple way for an athlete to calculate their maximum heart rate is by using the formula '220 minus your age'. This provides a baseline to determine the training zones for both aerobic and anaerobic training.
What happens during the warm-up phase of a training session?
-The warm-up phase involves a general warm-up to increase heart and respiration rates and prepare muscles, followed by a specific warm-up where athletes perform movements similar to those in the session to prepare their mind and body for the upcoming training.
Why is the cool-down phase important after a training session?
-The cool-down phase is crucial to lower the heart rate, respiration rate, and to remove built-up lactic acid, which helps prevent injury, DOMS (delayed onset muscle soreness), and prepares the athlete for the next session.
How do the training principles contribute to an athlete's overall performance improvement?
-Training principles contribute to an athlete's overall performance improvement by providing direction and focus to their training sessions, ensuring they are training at the right workload, and that rest periods and training zones are correctly timed and targeted for maximum gains.
Outlines
🏋️♂️ Principles of Training for Athletes
This paragraph introduces the importance of training principles in ensuring that athletes maximize their training sessions. It discusses how various factors can affect learning and performance, emphasizing the need for tailored training programs that meet the specific demands of the sport and the athlete. The paragraph outlines the purpose of training principles, which include progressive overload, specificity, reversibility, variety, training thresholds, and the importance of warm-up and cool-down sessions. These principles are crucial for athletes to see continuous improvements and to prevent plateaus in their training progress.
🔍 Deep Dive into Training Thresholds and Warm-up/Cool-down
This paragraph delves into the concept of training thresholds, explaining the different zones at which athletes need to train to see improvements in their energy systems. It provides a simple method to calculate maximum heart rate and discusses the specific heart rate ranges for aerobic and anaerobic training. The paragraph also addresses the onset of blood lactate accumulation and its impact on training effectiveness. Furthermore, it covers the importance of warm-up and cool-down sessions, detailing their phases and benefits, such as injury prevention and muscle soreness reduction. The summary concludes with a recap of the training principles discussed, highlighting their role in directing and focusing training sessions for optimal athlete performance.
Mindmap
Keywords
💡Training Principles
💡Progressive Overload
💡Specificity
💡Reversibility
💡Variety
💡Training Thresholds
💡Warm-up and Cool-down
💡Aerobic Training
💡Anaerobic Training
💡Energy Systems
💡Max Heart Rate
Highlights
The video discusses the importance of training principles for athletes to maximize their progress and learning.
Training principles ensure athletes have tailored programs to meet the specific demands of their sport.
Progressive overload is about gradually increasing the exercise load for continuous improvement.
The body adapts quickly, necessitating changes in training workload for further progress.
Specificity principle ensures athletes train according to the energy system and skill requirements of their sport.
Aerobic athletes focus on endurance, while anaerobic athletes emphasize power and speed.
Reversibility highlights the loss of training adaptations due to inactivity or prolonged breaks.
To prevent reversibility, minimal intensity training can help maintain adaptations during breaks.
Variety in training prevents boredom, keeps athletes engaged, and ensures holistic training.
Training thresholds define the zones where athletes need to train for improvements in specific energy systems.
Aerobic training occurs at 60-80% of maximum heart rate, while anaerobic training is at 80-90%.
The warm-up phase prepares the body for the session, increasing heart and respiration rates.
The cooldown phase is crucial for injury prevention and preparing the body for the next session.
The video concludes with a recap of the training principles discussed, emphasizing their importance for athletes.
Transcripts
hey guys this video is going to look at
the concept of training principles have
you ever walked out of a classroom and
thought wow that class was just not for
me I feel like I didn't do a whole lot
of learning in there well that could be
because of a whole bunch of factors
maybe you're not interested in the
subject the content was too hard or
maybe you've just come back from
holidays and you've lost a bit of brain
power don't worry it'll come back
well the principles of training that
we're going to cover make sure that
athletes walk out of each training
session having accomplished a thing or
two and made the most of their time so
make sure you check out those points
below and today we're going to look at
the purpose of the principles of
training and then we'll go into some key
principles including progressive
overload specificity reversibility
variety training thresholds and the warm
up and cool down okay so training for a
sport is all well and good but if the
programs aren't tailored to meet the
specific demands of the athletes and
their sport and you can bet your bottom
dollar that athletes are not getting the
most out of their sessions so the
principles help them by making sure
their training sessions are tailored to
specific requirements they are training
at the right workload and rest periods
are timed correctly if athletes use all
of these principles then they will see
bigger improvements at a faster rate
than if they were to simply start
exercising with no direction so let's
jump into these principles our first
principle is progressive overload they
say the definition of insanity is doing
the same thing over and over and
expecting different results
well whoever said that knew a thing or
two about progressive overload this
principle is about gradually increasing
the exercise load an athlete undertakes
in order to see continuous improvements
our bodies are incredible things they
adapt very quickly and if the frequency
and intensity of training and athlete
does remains constant their body will
catch up to this workload and halt any
further
patience so in order to see different
and better results athletes must alter
their workload for aerobic training this
might mean an increase in duration or
distance of training whereas for
resistance training this might mean
higher reps or an increased weight next
we have specificity if you were studying
for a maths exam would you sit down and
write a history essay no that would be
of absolutely no benefit to you the same
goes for sport athletes have to train
specifically to the energy system and
skill requirements needed for their
sport and even their position if they
play a team sport for an aerobic athlete
such as a long-distance cycler this
would mean training for longer periods
of time with no breaks and focusing on
muscular endurance particularly in the
legs for an anaerobic athlete such as a
100-meter sprinter this would mean
training for shorter periods of time
more intensely and focusing on specific
muscle groups again such as the legs
alrighty our next principle of training
is reversibility you all would have
experienced it it's what happens when
you go on holidays from school and come
back and your brain feels like mush and
2+2 starts equaling 5 for athletes it's
the loss of adaptations that they gained
during training because of a prolonged
break period basically use it or lose it
this principle happens when an athlete
is injured and has to take time off
training or at the end of a season
during the recovery period adaptations
tend to be lost at a similar rate to
which they were gained so gaining 3
kilos of muscle in two weeks means this
muscle would be lost very quickly if
training stopped aerobic adaptations
tend to be lost within four to six weeks
but this can be somewhat prevented with
too minimal intensity training sessions
a week anaerobic adaptations are lost at
a bit of a faster rate within one to two
weeks
but again can be slowed down by training
just once per week ok so next we've got
variety this principle serves to purr
versus firstly it prevents boredom and
keeps athletes engaged and motivated to
Train secondly it ensures they are
training holistically this means that
every muscle group or fitness component
is covered and different muscle groups
and energy systems are given a break
so aerobic athletes would alternate
between different aerobic training
methods simply running for 30 minutes
every session would cause disinterest
and limited improvement
similarly anaerobic athletes would
alternate between different anaerobic
training methods now let's dive into
training thresholds these are simply the
zones at which athletes need to train if
they want to see improvement and
adaptation in the necessary energy
system so basically aerobic and
anaerobic athletes have to train at a
different percentage of their maximum
heart rate to see improvements quick
note one way to simply calculate your
max heart rate is 220 minus your age
so if aerobic athletes like our marathon
runners want to see improvements in
their cardiovascular system performance
they have to train between sixty to
eighty percent of their maximum heart
rate if they train below this point
they'll see no improvement but above it
they will be training in the anaerobic
zone the anaerobic training zone is at
80 to 90 percent of maximum heart rate
again this is where our sprinters
weightlifters etc will be training below
this they'll be in the aerobic zone but
above this isn't ideal either above 90
percent of maximum heart rate something
happens called the onset of blood
lactate accumulation basically it's
where the lactate starts forming in the
muscles and athletes fatigue super
quickly so they cannot train for long
enough for adaptations to occur and of
course training at the higher end of
each zone just under the thresholds is
where most adaptations occur the final
principle that we need to run through
today is the warm up and cool down the
warm up happens for about 20 minutes at
the beginning of each session and
there's two key
phases the first is general warmup this
is where athletes generally increase the
heart rate respiration rate and prepare
the muscles for the anticipated demands
of the session ahead doing this means
athletes will be able to move faster and
more powerfully so again getting the
most out of these sessions then we have
specific warmup here athletes have to
perform movements that are super similar
to those that they have to do in the
session so for example a netballer could
run around the court for the whole 20
minutes or they could do some grapevines
lunges and tuck jumps to get the mind
thinking about those movements from the
get-go
the cooldown simply lowers all of the
things we raised in the warm-up the
heart rate respiration rate etc and is
super important to prevent injury and
prepare the athlete for the next session
it also prevents Dom's delayed onset of
muscle soreness by removing all built-up
lactic acid that accumulated in the
training session and that's it for today
guys let's have a quick recap before you
sign off so today we looked at why in
heck we actually care about the
principles of training they give
training sessions a direction and a
focus and ensure athletes are making the
most improvements possible then we dive
into the principles and looked at
progressive overload specificity
reversibility variety training
thresholds and the warm up and cool down
thanks for watching guys I'll see you
next time
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