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Principles of training and training methods

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教育者の方へ： Principles of training and training methods（Physical Education、Physical Training）向けのすぐ使えるレッスンスライド, 復習ノート — レッスンで使うか、学習者がライブゲームとして遊ぶインタラクティブなクラス活動としてトピックを実施できます。
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Principles of training

  • SPORT commonly organises specificity, progression, overload, reversibility and tedium. Specificity matches the relevant demand and person; overload provides an appropriate stimulus beyond accustomed work; progression changes it gradually as adaptation and readiness permit. The letters are not a rule to make every session maximal.
  • Reversibility can follow a sufficient reduction in relevant stimulus over time, while normal recovery supports adaptation. Meaningful variety helps manage tedium without losing purpose. Individual needs, access, technique, fatigue and recovery should guide decisions and review.

SPORT guides decisions

SPORT guides decisionsPrincipleMeaning in contextSpecificityMatch relevant demands and the personProgressionAdjust gradually with readinessOverloadProvide a suitable new stimulusReversibilityReduced stimulus can reduce adaptationsTediumUse meaningful variety

FITT

  • FITT means frequency (how often), intensity (how demanding), time (duration) and type (activity or method). The variables help explain a suitable programme and an appropriate change; increasing every variable together is not automatically safe or effective.
  • A fictional runner’s plan should begin from an assessed baseline, target a relevant demand and adjust manageable variables after review. Comparable performance evidence and fatigue can guide the next decision. This lesson explains planning rather than assigns an unsupervised personal programme.

FITT: variables, not automatic increases

FITT: variables, not automatic increasesVariablePlanning questionFrequencyHow often?IntensityHow demanding?TimeHow long?TypeWhich activity or method?

Training methods

  • Continuous work is sustained without planned recovery breaks, often at a steady aerobic pace; some GCSE descriptions use a twenty-minute minimum as an examination convention. Interval work alternates stated effort and recovery and can target several demands. Fartlek varies pace or effort, with terrain variation optional.
  • Circuit effects depend on stations, load, duration and recovery; resistance methods can target strength, power or endurance using appropriate settings. Plyometric work uses rapid stretch-shortening actions and needs suitable technique and progression. Static stretches hold a position, while dynamic stretches move through a controlled range. No method name guarantees all benefits or suitability for every participant.

Method settings determine the demand

Method settings determine the demandMethodEssential distinctionContinuousSustained work without planned breaksIntervalSpecified work and recoveryFartlekVaried pace or effortCircuitSequence of selected stationsResistanceLoad, technique and recovery matterPlyometricRapid stretch-shortening actions

Intensity measures

  • The examination estimate maximum heart rate = 220 minus age gives 200 bpm for a fictional 20-year-old. Using the stated percentage-of-maximum convention, 60–80% gives 120–160 bpm and 80–90% gives 160–180 bpm. Actual individual maximum and response can differ, so these are teaching calculations rather than exact personal thresholds.
  • The aerobic/anaerobic zone labels do not represent an energy-system switch. Heart-rate-reserve calculations use resting heart rate as well as estimated maximum and produce a different result from a simple percentage of maximum. Use the formula and convention specified by the question.

Explicit examination calculation

Explicit examination calculationStated conventionFictional resultEstimated maximum220 minus age 20 = 200 bpm60% of maximum120 bpm80% of maximum160 bpm90% of maximum180 bpmZone convention60–80% and 80–90% of maximum

Periodisation

  • Periodisation organises training and recovery into phases around goals and the performance calendar. Preparation, competition and transition are possible examples; the length and emphasis can vary and need not match one fixed annual pattern.
  • Changing emphasis can help prepare for demands and manage fatigue, with review and recovery built in. A school learner, recreational participant and elite performer may need very different arrangements. Periodisation is planning context rather than a guarantee of peaking on one date.

Phases depend on the calendar

Phases depend on the calendarPossible phasePossible emphasisPreparationBuild relevant foundations and demandsCompetitionPerformance with managed fatigueTransitionRecovery and appropriate varietyThroughoutReview individual response

Warm-up and cool-down

  • A suitable warm-up raises activity gradually and prepares relevant movements; a cool-down gradually reduces intensity and supports a transition into recovery. Choose tasks appropriate to the activity and participant rather than treating one routine as universal.
  • Preparation and recovery do not guarantee prevention of injury or delayed soreness. Appropriate rest, nutrition, hydration, technique and supervision matter, especially for resistance or high-impact work. Young people using weights need a qualified adult to teach correct technique and supervise.

Preparation and recovery have limits

Preparation and recovery have limitsStagePurpose and conditionWarm-upGradual preparation for relevant movementCool-downGradual transition from activityRecoveryAppropriate rest, food and fluidSupervisionTechnique and suitability for the task

Two intensity calculation conventions

  • Fictional stated maximum heart rate 200 bpm and resting rate 60 bpm give heart-rate reserve 140 bpm. Seventy percent of maximum is 0.70 × 200 = 140 bpm. This is the simple percentage-of-maximum calculation used in the core example.
  • A reserve-based target at the same percentage is resting rate plus that fraction of reserve: 60 + 0.70 × 140 = 158 bpm. These methods cannot be silently interchanged. This is extension formula interpretation, not a recommendation that a particular learner train at either value.

Same percentage, different denominator

Same percentage, different denominatorMethodFictional calculationStated maximum / rest200 bpm / 60 bpmReserve200 minus 60 = 140 bpm70% of maximum0.70 × 200 = 140 bpm70% of reserve, plus rest60 + 0.70 × 140 = 158 bpm

Work and recovery arithmetic

  • A fictional schedule contains six work bouts of 30 seconds each, or 180 seconds of work. If 90-second recovery occurs only between consecutive bouts, there are five recoveries, totalling 450 seconds. Do not count a sixth recovery unless it is specified.
  • Total work plus those recoveries is 630 seconds, or 10 minutes 30 seconds, excluding preparation and later recovery. Work-to-recovery settings affect the demand, but these teaching numbers do not prescribe a session or establish suitability for an individual.

Count the gaps between work bouts

Count the gaps between work boutsQuantityFictional scheduleWork bouts6 × 30 s = 180 sBetween-bout gaps5Recovery in those gaps5 × 90 s = 450 sCombined duration630 s = 10 min 30 s

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練習問題

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  1. 1.What is overload?

    Easy
    • Aan appropriate training demand beyond the accustomed level
    • Btraining at a lower level
    • Cresting
    • Dstopping

  2. 2.What is progression?

    Easy
    • Astopping training
    • Btraining at the same level
    • Cresting only
    • Dgradually adjusting demand as adaptation and readiness permit

  3. 3.What is specificity?

    Easy
    • Ano training
    • Brest
    • Ctraining matched to the relevant demands, role and individual goal
    • Drandom training

  4. 4.What is reversibility?

    Easy
    • Afaster recovery
    • Badaptations can decline after a sufficient reduction in training stimulus
    • Cfitness gains grow when stopping
    • Dno change

  5. 5.What is tedium in training?

    Easy
    • Aboredom from repetition
    • Bexcitement
    • Cspeed
    • Drecovery

  6. 6.What does FITT stand for?

    Easy
    • Afitness, intensity, training, test
    • Bfrequency, interval, time, tempo
    • Cfitness, injury, time, type
    • Dfrequency, intensity, time, type

  7. 7.What is continuous training?

    Easy
    • Aspeed play
    • Bjumping
    • Csteady exercise for a sustained period
    • Dshort bursts with rest

  8. 8.What is interval training?

    Easy
    • Astretching only
    • Balternating planned work bouts with rest or lower-intensity recovery
    • Csteady pace only
    • Dno rest

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