Module 1:

Foundations
for Training
Sports Performance 10
 Module Outline
• Types of Training Principles
• FIIT Training Principle
• Overload Training Principle
• Specificity Training Principle
• Safety Considerations
• Health Based Training vs Performance
Based Training
• General Benefits of Training
• Planning a Weight Training Program
• How to be successful in the Gym!
• Fitness Plan Assignment
Training Principle: FIIT
Training Principle
• F-FREQUENCY
• HOW OFTEN
• It is important to determine the
frequency to find a balance
between stressing the body
enough to adapt and create
change, while allowing enough
time for rebuild and repair
• Eg. 3x per week
Training Principle: FIIT
Training Principle

• I-INTENSITY
• Amount of effort or work
• Workouts should be hard enough
to overload the body, but NOT
cause burnout or injury
• Eg. 80% Max heart rate, 60% of
max weight (for lifts)
Training
Principle: FIIT
Training Principle
• T-TIME
• How long each individual
session should last
• Depends on the type of activity
and intensity
• E.g. 60 minutes, 45 minutes,
interval training (2 min on, 1 off
for 30 min)
Training Principle: FIIT Training Principle

• T-TYPE
• What type of session and what
type of exercises
• E.g. Cardio, resistance training,
interval training
• E.g. Biking, running, squats,
deadlifts, etc.
Training Principle: Overload Training
Principle
• Athletes need to
progressively
increase their LOAD
and continually work
harder as their
bodies adjust to
workouts in order to
improve
 Training Principle: Overload Training
Principle
• Applying the Principle of Overload:
• Increase loads gradually and
progressively
• Test maximums
• Avoid muscular failure (Burnout sets)
• Allow time for recovery
• Plan and monitor training loads (Long
term and short term plans)
• Track progress
• Alternate activities
• Coordinate all activities and schedules
(Training, practice, game schedules)
 Training
Principles:
Specificty
Training
Principle
“What you do is
what you get!”
 Training Principles:
Specificty Training
• Principle
Training specific repeated activities to prepare
for the exact results you are looking for
• For Athletes, repeatedly performing activities to
prepare for the exact requirements of your
sport
• Over time, an athlete's body can become better
suited to meet the demands of the sport by
adapting to your training regimen
• Energy demands of the sport determines which
fitness components should be targeted
• E.g. Strength, power, endurance, etc.
• Examples of specific training/skills for your
sport?
Safety
Considerations
• Overtraining/Burnout
• Injury
• Fitness Level
• Medical Conditions
• Equipment
 Health Based vs
Performance Based
Training
• All populations can benefit • Disease prevention
from training, whether it is • Delayed aging effects
general health and fitness or
for performance • Children
• Injury preventions
• Athletes
• Performance
• Enhances Performance
• Mental health
• Injury prevention
• Elderly
• Patients
• Health and fitness
• Rehabilitation for injury
maintenance
• Weight loss for general
• Bone health
health and/or
illness/disease • Physically and Mentally
Disabled
• General Population
• Physical rehabilitation
• Health Benefits
• Mental health
• Weight loss
General Benefits
of Training
• Physical Development
• Mental Development
• Social Development
• Emotional Development
• Spiritual Development
General Benefits of
Training Cont.
• Reduced risk of dying prematurely
• Reduced risk of medical impairments and
disease (diabetes, cancer, etc.)
• Reduces anxiety and depression
• Psychological well being
• Weight control
• Build and maintain healthy bones, muscles, and
joints
 Planning a Weight Training Program
Muscle Strength Muscle Size Muscle Endurance Muscle Tone

Resistance 85-100% of 1RM 70-85% of 1 RM 50-70% of 1 RM 60-80% of 1RM

Repetitions 1-6 6-12 12-20 8-12

Sets 4-8 3-6 2-4 1-3

Rest (b/t sets) 2-4 Minutes 1-2 Minutes 30-90 Seconds 30-60 Seconds
 Choosing Exercises for a Weight Program
• COMPOUND exercises are most effective
• Compound exercises use more than
one joint to move the weight
• Large amounts of muscles are used at
the same time
• Examples of compound exercises?
• Consider the order of exercises when
planning your weight training program
• Use large muscles first then smaller
muscles
• Can use the “work-rest principle”
• Fixed load or Variable load
How to be Successful
in the Gym!
• Plan ahead weight
• Do functional • Use a spotter
movements • Check equipment
• Protect your body • Be safe!
• Use the machines • Don’t do any of these…
correctly
• https://m.youtube.co
• Don’t overload your m/watch?v=zah4nU
weight WKnEQ
• Choose and appropriate
Fitness Plan
Assignment
• See assignment handout for details on D2L