San Fernando Central Secondary School

Physical Education
Form II 2.1
Phases of a Training Session
PHASES OF A TRAINING SESSION
A. Warm-Up
B. Training Activities
C. Warm-Down

A. WARM-UP
i. STRETCHING
- Should be careful and gradual to reduce the possibility of injury
- Concentrate on the muscle groups and joints to be used during training
- 5 to 10 minutes
i. MUSCLE WARM-UP
- Gradually and slowly to avoid injury
- Perform the training activities with less intensity
e.g. jog to run
B. TRAINING ACTIVITIES

C. WARM-DOWN
-

This is the tapering off period after training.

It allows the blood that was being used in the muscles to return to normal circulation.

THE PRINCIPLES OF TRAINING S.P.O.R.T

1. SPECIFICITY
2. PROGRESSION
3. OVERLOAD
4. REVERSIBILITY
5. TEDIUM

SPECIFICITY - Focus on...

the component of fitness which applies to your sport
Exercise to improve the muscle group which is most important in your sport
Activities to improve the skills associated with your sport
TRAINING ACTIVITIES
PROGRESSION
Gradually increase your training programme
Increase Frequency, Intensity and Time.
TRAINING ACTIVITIES
OVERLOAD
Increasing the effort and work of muscular and endurance systems
The body must work harder than normal in order to improve
This means training at a worthwhile range of intensity
Increase Frequency, Intensity and Time.
TRAINING ACTIVITIES

REVERSIBILITY
This is a drop in the level of fitness due to a lack of training or not training at the right
level of intensity
This happens if less training takes place, or if one stops training because of injury.
The athlete/student loses fitness
The longer that you lay off the more difficult it is to regain peak fitness
TRAINING ACTIVITIES
TEDIUM/BOREDOM
The sessions must be different and enjoyable.
When boredom sets in it is very difficult to be motivated to improve ones fitness.

TRAINING METHODS

1. CONTINUOUS TRAINING
This means that training continues at the same pace for at least 30 minutes

Used for sports requiring a high level of cardio-vascular fitness

2. INTERVAL TRAINING

Involves alternating short and near-maximum bursts of speed with periods of rest or mild
exercise

3. CIRCUIT TRAINING

This consists of a number of stations where exercises are performed

Aims to build up cardio-vascular and muscular endurance, muscular strength and

flexibility

Should consist of about 8-10 stations

The same muscle groups should not be used consecutively

2-3 minute rest can be taken between each complete circuit

4. FARTLEK TRAINING

Fartlek is Swedish for Speed Play

Run when you feel like it, jog when you get tired and speed up again when you recover

It takes a strong will to perform at near-maximum effort for several times during a
training session.

5. PLYOMETRICS
Plyometrics, or bounding exercises jumping from one leg to the other like a
deer.
Used for building power, reactions, coordination, and explosiveness, as well as
the stretch-shortening cycle due to the rapid rebounding after landing.
Boxes are sometimes used to capitalize on the effect of gravity, adding more
resistance.

CLASS ACTIVITY
In groups of four (4), use the attached information to create a detailed warm up activities
for your group to teach to your class.
WARM-UP

ACTIVITY
Muscle
Warm-up

THIS ACTIVITY IS
USED TO
Get muscles and
joints moving.

EXPLAIN HOW IT
WILL BE
PERFORMED
Walk around the play
area slowly then faster.

PRINCIPLE
OF TRAINING
APPLIED
(S.P.O.R.T)
Specificity

Progression

Muscle
Warm-up
Muscle
Warm-up
Stretching
Stretching

NAME OF GROUP MEMBERS

1. ____________________________
2. ____________________________
3. ____________________________
4. ____________________________

WHY WAS THIS

PRINCIPLE
USED?
S To focus on
increasing heart
rate
P To gradually
get warmer