Christian Alliance S C Chan Memorial College

PE Department

F.6 Theory: Basic Consideration of Training

Workload

Workload can be increased in terms of intensity, duration and frequency of an exercise in a training programme

Frequency

More frequent training sessions bring greater fitness benefits Several training sessions in one day may not be more productive than a single session per day Improvements in endurance and strength are more likely to be obtained if training is carried out three time per week

Duration

Training sessions that are carried out over a longer period of time usually bring greater fitness benefits, especially in endurance training Work periods using maximal effort usually involve shorter periods of time than work periods using submaximal effort

Duration

Rest intervals between work should be allowed for the body to recover before the next exercise Exercise of higher intensity requires a longer rest period than exercise of moderate intensity

Intensity

With the limits of the physical capabilities of the individual, the greater the intensity of the training session, the faster will be the rate of improvement

A less intense training programme with a more gradual overload over a longer period gives a slower improvement but a higher peak performance and longer maintenance of the peak

Intensity

The minimum exercise intensity required will be 40% of maximum capacity

For improvements in the cardiovascular system, a target heart rate should be worked out and used as a guideline for deciding the work intensity

Mode

The modes of training are different of different sports which involve different activities, e.g. marathon running and gymnastics

Mode

The types of exercises that are selected depend upon the objectives to be achieved

Exercises used to train cardiovascular endurance are different to those used in developing muscular strength

Target Heart Rate (THR)

Maximal Heart Rate can be estimated by the formula considered as 220 - Age of the athlete

Target heart rate is the easiest method to determine the intensity of training programme

Target Heart Rate

Maximal Heart Rate Method

THR = Workload (%) x Maximal Heart Rate

e.g. The workload for an athlete of age 20 is 70% of the maximal effort

THR = 70% x (220 - 20)

= 70% x 200

= 140

Target Heart Rate

Karvonen's Maximal Heart Rate Reserve Method (HRR)

THR = Workload (%) x Heart Rate Reserve + Resting Heart Rate

(Heart Rate Reserve = Maximal HR - Resting HR)

The workload for an athlete of age 20 with Resting HR of 65 is 70% of the maximum effort

Target Heart Rate

THR = 70% x Heart Rate Reserve + Resting Heart Rate

= 70% X (220 - 20 - 65) + 65

= 160

Safety

Every training session should begin with a warm up and end with calm down exercise

Stretching exercise should be included in the warm up and these should involve the limbs and joints which are used later in the activity

Safety

All training programmes should include appropriate rest intervals according to the demands of the programme and the needs of the individual

Training Effects

Training effects are proportional to the degree of overload and work performed

Training Effect of Workload

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5

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25

Degree of workload

Trai

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Eff

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The End