The Basic Principles of Training fitness.pptx

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1. BAHIR DARUNIVERSTY SPORT ACADEMY POSTGRADUATE PROGRAM MSC coaching in volleyball Fundamentals of Sport Training

2. Fundamentals of Sport Training By : Getahun Birhan

3. Content Introduction Basic Concepts in Sports Training Methods of Training Types of Exercises Principles of Sports Training Principle of Overload Principle of Specificity

4. Introduction Training is used to indicate different things. Sport training is the physical ,technical, psychological, intellectual, and moral preparation of an athletes , by means of systematic and well-designed physical exercise. In these designed of physical exercise includes principles of training. In my presentation we will see about Methods of Training Types of Exercises principles of Overload principles of Specificity

5. Methods of training A training method is the form of exercise you select to improve your fitness . The training method selected has a important impact on training outcomes. Training must be related to your goals , this refers to the training principle of specificity . Sports training means in short, preparing for a performance. It helps the athlete build strength and endurance gradually , improves their skill levels , and strengthens confidence .

6. Cont… There are various methods of sports training that are mentioned below : Continuous Training Method Circuit Training Method Interval Training Method PLYOMETRIC Training Method Flexibility / Mobility Training Weight Training Method FARTLEK Training Method Cross Training Method

7. Cont… 1. Continuous or steady-state training includes longer intervals of physical exercise without breaks or rest periods . Ideally, in this method, the heart rate is kept constant between 60% to 80% hrm throughout the session, and it aims at enhancing your respiratory and cardiovascular system . Continuous exercise is participating swimming, running, biking, walking, or a combination of all, for about 20 to 30 minute s. 2.Circuit Training method : body conditioning involves endurance training, resistance training, exercises , and high-intensity aerobic workout in a route to intensify strength and muscular endurance . Circuit training gives more efficient results and increases your metabolism,

8. Cont.. 3. Interval Training : It involves maximum intensity work with intervals . This intensity work is alternated with periods of rest or low activity so that the body adjusts to work and rest. This method involves more of cardiovascular activities of individual. 4. PLYOMETRIC or jump training includes exercises in which t he body exerts peak force in short intervals of time and focuses on muscle extension and contraction swiftly. Some primary activities in this technique are PLYOMETRIC- pushups, box jumps, bounding and depth jumps. It aims at improving muscular power that transmutes into higher jumps and longer sprints. 

9. Cont.. 5. Flexibility / Mobility Training: refers to a planned set of exercises that can gradually help expand the range of motions of a joint or set of joints . It is a lot pursued as a warm-up session before high-intensity workouts and weight training and is highly beneficial for all forms of sports, especially gymnastics and dance . 5. Weight training is a primary form of strength training that develops the size of skeletal muscles and power with the help of weighted bars, dumbbells, or weight stacks

10. Cont.. 6. FARTLEK , a Swedish term that means ‘ Speed Play , ’ is a training method that blends the elements of continuous and interval training . There are multiple benefits of FARTLEK training, such as improved endurance and speed, more flexibility and versatility the athlete . This method is suitable for cross country runners , team games involving variations in speed and marathon runners. 7. Cross Training : refers to training in different ways to improve the overall performance . Cross training uses different methods collectively to improve fitness and increases effectiveness of the training process for every human .

11. Types of Exercise The term "exercise" has been used interchangeably with "physical activity", and, in fact , both have a number of common elements. For example , both physical activity and exercise involve any bodily movement produced by skeletal muscles that expends energy. There are four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits

12. Endurance exercise Endurance exercise , often referred to as aerobic, increase your breathing and heart rates . These activities help keep you healthy, improve your fitness , and help you perform the tasks you need to do every day. Endurance exercises improve the health of your  heart , lungs , and circulatory system . They also can delay or prevent many diseases like as  diabetes, colon and  breast cancers ,  heart disease , and others. Physical activities that build endurance include: Brisk walking or jogging, Yard work (mowing, raking), Dancing, Swimming, etc …

13. Strength exercises Your muscular strength can make a big difference.  Strong muscles help you stay independent and make everyday activities feel easier, . Keeping your muscles strong can help with your balance and prevent  falls and fall-related injuries . Try to do strength exercises for all of your major muscle groups at least 3 days per week, but don’t exercise the same muscle group on any 3 days in a row . Below are a few examples of strength exercises Lifting weights Carrying groceries Gripping a tennis ball Wall push-ups etc...

14. Balance exercises Balance exercises help prevent  falls , a common problem in older adults that can have serious consequences . Many lower-body strength exercises also will improve your balance . Balance exercises include Standing on one foot. The heel-to-toe walk. The balance walk. Standing from a seated position.

15. Flexibility exercises Stretching  can improve your flexibility . Moving more freely will make it easier for you to reach down to attach your shoes or look over your shoulder when you back your car out of the driveway. Flexibility exercises include: The back stretch exercise The inner thigh stretch The ankle stretch The back of leg stretch

16. The Basic Principles of Training Sport training is the long term process that is progressive and recognizes the individual’s need and capabilities . The Sport training can be planned based on certain principles . These principles of training need to be fully understood before the coach can produce effective long term programs . Knowing a little about these principles provides valuable insights needed for organizing an effective fitness plan.

17. basic principles of sport’s training The basic principles of sport’s training are:- Overload Specificity Consistency Reversibility Individualization Rest and Recovery

18. Principle of Overload It is the training principle that increasing the amount of exercise (load) on the body to get an improvement in fitness . Doing more work than the usual. Biological systems can adapt the loads that are higher than the demands of normal daily activity. three factors must be considered: frequency, intensity and duration. Training loads must be increased gradually, by increasing of frequency, duration and intensity of the physical activity .

19. Guidelines on applying the Principle of Overload Increase loads gradually and progressively Avoid muscular failure Allow ample recovery time Plan and monitor training loads Coordinate all training activities and schedules .

20. Principle of Specificity Training adaptations are highly specific to the type of activity and to the volume and intensity of the exercise performed . Chronic adaptations are not permanent. As the saying goes, “Use it or lose it.” rev To increase a particular part of any fitness related component, you must work on that particular area. You must do specific types of activity to improve specific parts of the body in specific ways . For example, if you are training for a soccer, swimming everyday will not help you in your soccer fitness. You need to concentrate on training your legs, heart, lungs in the manner used for soccer.

21. 2.1 Benefits Of principle of specificity The primary goal of specificity of training is to condition the muscles that will be used in the target activity. Over time, you develop muscle memory for specific actions so you can perform them without having to concentrate on them. In general According to the principle of specificity, to maximize benefits , training must be specifically matched to the type of activity or sport the person engages in . An athlete involved in a sport that requires tremendous strength , such as weightlifting , Would not expect great strength gains from endurance running.

22. REFERANCE Zerihun birhanu (PHD), haieyesus gedefaw (PHD)(2019) physical fitness module. Methods of training –leadership and sport. com, Google scholar. Tudor O. Bompa , PhD, G. Gregory Haff , PhD 1994, 1990, 1983 by Kendall/Hunt Publishing Company ,Theory and Methodologyof Training

23. ALL ABOUT THIS IS MY PRESENTATION Thank you for your attention!