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Unit 6 - Training - 6.2

Principles of Training: Overload and Reversibility

2. Lesson outcomes

2. Understand how to apply these principles of training in a practical way.

Overload

-Can anyone remember the definition for overload?

Def: making the body work harder than normal in order to improve it

-an athletes fitness can only be improved if they do MORE than they normally do.

-for a fitness programme to be effective, it must place increased demands on the body, which also must be specific.

-if an athletes training always stayed the same it will only result in their fitness being maintained, not improved - plus would be boring!

There are 3 different ways in which you can overload your body and these are usually known by the acronym FIT

Reversibility

Why might you stop/decrease training loads?

Combination Training

What do you think combination training is/involves?

Who might opt for a programme which involves combination training? WHY?

Using the timetable grids, try to work out a basic training programme that would help the performer it is for (footballer, tennis player, average inactive girl).

Remember to consider specificity when initially planning, then rate of progression you are hoping for, the ways you will overload, and also ways to avoid tedium.

As a performer, you should always have a targets you are trying to meet (if not think of one now you could set yourself).

Using the timetable grids, try to work out a basic training programme that would suit you and help you meet that target.

Remember to consider specificity when initially planning, then rate of progression you are hoping for, the ways you will overload, and also ways to avoid tedium.

Progression will help you to move forward and improve but reversibility is the opposite effect.

-there are not many athletes that carry out just one specific form of training, but they carry out a range.

A decathlete has to train for 10 different events e.g. 1500 m, shot etc.

-if you stop or decrease your training, then all the good work you put in will be lost.

Although all sports are not that extreme, but many games players carry out basic endurance training as well as some weight training, speed training etc to improve all round fitness

Can you think why?

-top athletes calculate that if they have to stop training then it takes up top 3x's that period you have stopped for to get back to previous fitness.

SAFETY

Safety is crucial to consider as the aspects of training require you/the athlete to push their body beyond its normal limits in order to improve.

-always complete a thorough warm up

-always complete a cool down

-be fully aware of any specific safety requirements for a particular training method e.g. having spotters when weight lifting

TASK 2

Task

Task sheet 1 - fill in how each row has been overloaded - you will find the examples stuck up around the room.

1. Define the key terms; overload, reversibility and combination training.

Extension: Look back at the athlete stuck in your book from last week, and think about what training they might be doing now, and write what you would do to overload their training - whilst still considering the other principles of training.

5. Demonstrate understanding

4.Challenge activity

3.New information

5. Demonstrate understanding

Extension TASK

The FIT Principle

Frequency

-increasing the number of training sessions

Intensity

-increasing the amount of activity you are doing in one session i.e, increasing the amount of weight you lift, increasing how many sit ups you do

3. Know how to safely and correctly put together a training programme.

Time

-increasing the amount of time you spend taking part in the training session

Starter activity

6.Review and Reflect

5. Demonstrate understanding

Principles of training match up ....

RECAP

F =

Who might use combination training and why?

I =

T=

Exam

Question

Time

1. Connect the learning

Define overload?

Why does an athlete need to apply overload when training?

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