High School Sport Science, Principles of Training, Components of Fitness

1. Physical Training,
Planning and
Implementation
AS 91329: Demonstrate
understanding of the application
of biophysical principles to
training for physical activity

2. 1. Strength
2. Speed
3. Power
4. Balance
5. Flexibility
6. Reaction Time
7. Agility
8. Endurance – CV
9. Endurance –
Muscular
10. Co-ordination
11. Body Composition
Components of
Fitness

3. Strength
 The force that muscles or a group of muscles
can exert in one maximal exertion/effort or
contraction

4. Speed
 The ability to move the body quickly or at
speed, over a given distance e.g.

5. Power
 The ability to generate maximum force
quickly.

6. Balance
 The ability to maintain a position in space

7. Flexibility
 The flexibility or Range of motion around a
joint

8. Reaction Time
 The time it takes to process and initiate action

9. Agility
 The ability to change direction suddenly when
moving at speed.

10. Endurance - CV
 Ability of the Heart, lungs and blood vessels
to take up and deliver oxygen to the working
muscles for long periods of time.

11. Endurance - Muscular
 The ability of a muscle or group of muscles to
contract repeatedly over a long period of time

12. Co-ordination
 The ability to use different parts of the body
together smoothly and efficiently

13. Body Composition
 The percentages of fat, bone, muscle and
water in the human body.

14. Principles of
Training

15. Frequency
 How often you should train:
 Training Frequency is dependent on the type
of training
 Endurance (aerobic) – 4-6 days / week
 Non-endurance (lactic acid) – 3-4 days /week
 Non-endurance (ATP-PC) 2-3 days/week

16. What happens if Frequency of
training is too high?
 Injury
 Burnout
 Fatigue – leading to poor
technique/performance
 Boredom

17. Intensity
 How hard you should train:
 What is the correct intensity?
 In order to make improvements you need to
train at the intensity that replicates your
sport/performance

18. Intensity – Energy Systems
 Aerobic – 50-75% of Max Heart Rate
 Lactic Acid – 75-90% of Max Heart Rate
 ATP-PC – 90-100% of Max Heart Rate

19. What happens if you train too
hard or not hard enough?
Too Hard:
 Injury
 Poor performance
 Burnout
Too Little:
 Make no
improvement
 Poor improvement
 Lack of motivation
from poor
improvement

20. Duration (Time)
 Length of time you train or apply stimuli
 Over the course of a training session you
should apply intensity,
 If you do not apply intensity during sessions
gains are minimised.

21. Duration – Session Length
 Aerobic – 30-60mins, intensity ranging
between 50-75% of Max HR
 Lactic Acid – 30-45min, intensity ranging
between 75-90% of Max HR
 ATP-PC – 20-30min, intensity ranging
between 90-100% of Max HR

22. Duration of activities within each
training session
 Aerobic activities – any cardiovascular activity, like
running, that is continuous. Working at 50-75% of
Max HR. Activities can go beyond 2 hours
depending on the sport/activity athlete is training
for.
 Lactic Acid – intermittent exercises that last up to
2mins of work at intensity ranging between 75-
90% of Max HR.
 ATP-PC – short, high intensity bursts of energy
performing activities that last no-longer than
15sec at 90-100% of Max HR.

23. Implications for athletes
regarding duration and intensity
 Because as you gain, make improvements,
you need to apply intensity for longer to
maintain or continue to improve what has
been gained.
 This means increased devotion of time to
training.

24. Continuous
 Training non-stop, constant pace or speed
throughout the session

25. Overload
 Overloading the body with more that it can
handle
 Overload leads to training gains. This is
required to make physiological
gains/adaptations

26. How does frequency, intensity
and duration affect Overload?
 By manipulating frequency, intensity and
duration of training you can apply overload
 E.g. train more frequently increases overload

27. Specificity
 Training the specific energy systems and
muscle groups specific to the sport/activity

28. Reversibility
 Loss of gains due to injury or no training

29. Diminishing Return
 Adaptations made tend to occur very early on
in training. As time progresses gains made
tend to become smaller – this is referred to as
Diminishing Return.

30. Fartlek
 Speed play – combines continuous and
interval training – running at varying
intensities over a distance e.g. 4km of running
at both high, medium, and low intensities
throughout the run, like, run 200m at 50%,
100m at 75%, 50m at 95%, and 50m at
walking pace (30-40%) – repeat over
distance.
 This type of training stresses both the aerobic
and anaerobic energy systems

31. Resistance
 Physical training that utilises Isotonic,
Isometric and Isokinetic exercises to
strengthen muscles
 Isotonic – same tension
 Isometric – same distance/not moving
 Isokinetic – same speed

32. Resistance – Strength Training
 Strength Training consists of performing
exercises at maximal effort of compound
movements e.g. deadlifts.
 Repetition Range: 1-8 reps
 Sets: 4-10
 Rest Ratios: 1:3-5
 E.g. 1min of work, followed by 3-5min of rest

33. Flexibility
 The ROM of joints or ability of your joints to
move freely
 Training:
 Static stretching: 20-30sec
 Repetitions: 2-3 times per muscle group

34. Plyometrics, Power, & Speed
Training
 Rapid and repeated stretching and contracting of
muscles to increase power and strength
 High impact exercises that focus on maximising
the stretch reflex of the muscles
 High intensity ranging between 90-100% effort.
 Repetition Range: 4-10
 Rest Ratio 1:3-5, box jumps 1 sec to jump,
followed by 5 sec rest; Set of 5 reps take 30 sec,
rest up to 150sec (2min 30sec) between sets.

35. Rest
 Rest is required in order for the body to
recover from the training and to allow
adaptations to take place
 Knowing rest ratios for the type of training you
perform is vital in making gains and
preventing Injury/Reversibility.