Introduction to Training Principles and Target Zones
Ever wondered why some people spend hours in the gym but don't seem to get any faster or stronger? Usually, it is because they aren't following the "rules" of exercise. In Physical Education, we call these the Principles of Training. Think of these as a recipe: if you follow the steps correctly, you get the result you want (improved fitness). If you miss a step, the "cake" won't rise!
In this chapter, we will look at how to design a training programme that actually works and how to use target zones to make sure you are working at the right intensity.
The Principles of Training
To help you remember the main principles, we use the acronym SPORT. If you apply these to a Personal Exercise Programme (PEP), you are much more likely to see progress.
1. Specificity
Training must be matched to the needs of the sporting activity or the individual. You train the specific muscles and energy systems you need for your sport. Example: A competitive swimmer will spend most of their time in the pool, not on a football pitch, because they need to train the specific muscles used for strokes.
2. Progressive Overload
To improve, you must work the body harder than it normally works. However, this must be progressive (gradual) so you don't get injured. If the body is "overloaded," it adapts and gets stronger or fitter. Example: A weightlifter might increase the weight they lift by \(2kg\) every two weeks.
3. Reversibility
This is the "use it or lose it" principle. If training stops or is not intense enough, any fitness gains will be lost. This often happens due to injury or finishing a competitive season. Common Mistake: Many students think reversibility only happens if you stop completely. It can also happen if you simply stop working hard enough to challenge your body!
4. Thresholds of Training
This refers to the levels of intensity you need to reach to improve. We calculate these using heart rate (we will look at this in detail in the Target Zones section below).
5. Individual Needs
Every person is different. A training programme must be designed for the specific person, taking into account their age, gender, current fitness level, and the sport they play.
6. Overtraining
Training too much can be just as bad as not training enough. If you don't give your body time to rest and recover, you risk injury or extreme tiredness. Key takeaway: Rest is just as important as the workout!
The FITT Principle
To achieve Progressive Overload, we use the FITT principle. These are the four levers you can "turn up" to make your training harder.
- Frequency: How often you train (e.g., moving from 2 days a week to 3 days).
- Intensity: How hard you train (e.g., running faster or lifting heavier weights).
- Time: How long you train for (e.g., increasing a run from 20 minutes to 30 minutes).
- Type: The specific method of training used (e.g., switching from continuous training to interval training to keep the body challenged).
Thresholds and Target Zones
How do we know if we are working hard enough? We measure Intensity using your heart rate. First, we need to find your Maximum Heart Rate (MaxHR).
The Formula
For the Edexcel exam, you must use the simplified Karvonen formula:
\(220 - \text{your age} = \text{Maximum Heart Rate (MaxHR)}\)
Example: If you are 15 years old, your MaxHR is: \(220 - 15 = 205 \text{ beats per minute (bpm)}\).
The Target Zones
Depending on your goal, you aim for one of two zones:
- The Aerobic Target Zone (\(60\%\) to \(80\%\) of MaxHR):
This zone improves cardiovascular fitness. It is for steady, long-duration exercise like jogging or cycling.
Calculation: \((\text{MaxHR}) \times 0.6\) up to \((\text{MaxHR}) \times 0.8\) - The Anaerobic Target Zone (\(80\%\) to \(90\%\) of MaxHR):
This zone improves power and speed. It is for short, high-intensity bursts where the body works without enough oxygen, like sprinting.
Calculation: \((\text{MaxHR}) \times 0.8\) up to \((\text{MaxHR}) \times 0.9\)
Quick Review Table (for a 15-year-old):
- MaxHR: \(205 \text{ bpm}\)
- Aerobic Zone (\(60-80\%\)): \(123 \text{ bpm}\) to \(164 \text{ bpm}\)
- Anaerobic Zone (\(80-90\%\)): \(164 \text{ bpm}\) to \(185 \text{ bpm}\)
Choosing the Right Training Method
Before you start a training programme, you need to decide which method to use (such as circuit training, plyometrics, or weights). Your choice depends on three main factors:
- Fitness and Sport Requirements: A marathon runner needs continuous training; a 100m sprinter needs interval or plyometric training.
- Facilities Available: You can't do weight training if you don't have access to a gym, and you can't do swimming training without a pool!
- Current Level of Fitness: A beginner should not start with high-intensity plyometrics because the risk of injury is too high. They should start with lower-intensity methods.
Key Takeaways for the Exam
Memory Aid: Remember SPORT and FITT. If a question asks how to improve a training programme, talk about Progressive Overload by changing one of the FITT factors.
Don't Forget: When calculating target zones, always do the \(220 - \text{age}\) step first! If you use the wrong MaxHR, all your other numbers will be wrong.
Cross-Reference: Once you have planned your training using these principles, you will need to choose a specific Training Method (like Fartlek or Interval) and ensure you include a Warm Up and Cool Down to prevent injury.