Principles & Circuit Training

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The Principles of Training

The main principles of training are as follows:

Specificity

Specificity is the training that should match the specific needs of the performer.
A marathon runner should make sure that they specifically train their cardiovascular endurance (aerobic training). It would be a waste of time to carry out a weight training programme (anaerobic plan).

Progression

Progression means making training gradually more difficult to let the body adapt.
For instance, a weightlifter could increase the weight they are lifting by a small amount each week (2.5kg) and not by large amounts (10kg) to see improvements
If training is not progressive (developing) and a performer overloads their sessions too quickly, they could become injured.

Overload

To overload training, a performer must change the following (FITT):
- Frequency.
- Intensity.
- Time.
- Type.

Reversibility

The principle of reversibility says that if a person stops or decreases their training, their fitness level is likely to drop.
Strength and cardiovascular endurance (ability to keep going) will be lost very quickly if a performer stops training.
If a shot putter stopped training, they would lose power as they are not keeping up fitness.

Circuit Training

Circuit training is a changeable method of training that can meet the needs of many different parts of fitness.

Different stations

In circuit training, a performer works at lots of different stations. The performer would do a different activity at each station.
A performer should think about:
- The space and equipment that they have.
- The parts of fitness that they need to improve.
- The work:rest ratio (how long you want to work for and how long you want the rest periods to be).

Circuit training for rugby

For example, a trainer can change a circuit training session to meet the demands of a rugby player by focusing on speed, power and strength.

Advantages of circuit training

You can change the circuit to match the ability, age or fitness level of the performer (e.g. by including more difficult or simple exercises).
You can focus on different things with different circuits. For example, you can change a circuit to focus on muscular endurance by including exercises that repeat muscular actions over and over again.
Progressive overload is easy to include because it can be as simple as changing the work:rest ratio (balances amount of work done and amount of rest taken).

Disadvantages of circuit training

You need a spacious (roomy) area to set up lots of different circuit stations.
You may need specialist equipment to make different types of circuit suitable.
At the start, it’s difficult for the performer to have an appropriate work:rest ratio.

1Applied Anatomy & Physiology

1.1The Musculoskeletal System

1.1.1Musculoskeletal Structure

1.1.2Structure of the Skeleton

1.1.3Functions of the Skeleton

1.1.4Joints

1.1.5Joints 2

1.1.6Antagonistic Muscle Movement

1.1.7End of Topic Test - The Musculoskeletal System

1.1.8Exam-Style Questions - Musculoskeletal System

1.2The Cardio-Respiratory System

1.2.1Pathway of Air

1.2.2Blood Vessels

1.2.3Blood Vessels 2

1.2.4Structure of the Heart

1.2.5Cardiac Cycle

1.2.6Measures of Heart Performance

1.2.7The Mechanics of Breathing

1.2.8The Mechanics of Breathing 2

1.2.9The Lungs

1.2.10End of Topic Test - The Cardio-Respiratory System

1.2.11Exam-Style Questions - Cardio-Respiratory System

1.3Anaerobic & Aerobic Exercise

1.3.1Aerobic & Anaerobic Respiration

1.3.2Recovering After Exercise

1.3.3Treatments for Recovery

1.4Short-Term Effects of Exercise

1.4.1Short-Term Effects of Exercise

1.4.2Long-Term Effects of Exercise

2Movement Analysis

2.1Lever Systems

2.1.1Lever Systems

2.1.2Mechanical Advantage

2.1.3Basic Sporting Movements

2.1.4Basic Sporting Movements 2

2.2Planes & Axes of Movement

2.2.1Planes & Axes of Movement

2.2.2End of Topic Test - Movement Analysis

2.2.3Exam-Style Questions - Movement

3Physical Training

3.1Health & Fitness

3.1.1Health & Fitness

3.2The Components of Fitness

3.2.1The Components of Fitness

3.2.2Sports & Fitness

3.2.3Fitness Testing

3.2.4Measuring Agility & Balance

3.2.5Measuring Cardiovascular & Coordination

3.2.6Measuring Endurance & Power

3.2.7Measuring Reaction Time & Strength

3.2.8Measuring Strength, Speed & Flexibility

3.2.9End of Topic Test - The Components of Fitness

3.2.10Exam-Style Questions - Fitness Tests

4The Principles of Training

4.1Principles of Training

4.1.1Principles & Circuit Training

4.1.2Continuous & Fartlek Training

4.1.3Plyometric & Static Training

4.1.4Weight & Interval Training

4.2Optimising Training

4.2.1Optimising Training

4.2.2Altitude & Seasonal Training

4.2.3Warming Up

4.2.4Cooling Down

4.2.5End of Topic Test - Principles & Optimisation

4.2.6Exam-Style Questions - Sport-Specific Fitness

5Using Data

5.1Types of Data

5.1.1Quantitative Data

5.1.2Qualitative Data

5.2Data Presentation & Analysis

5.2.1Data Presentation & Analysis

6Sports Psychology

6.1Skills

6.1.1Skills

6.1.2Skills 2

6.1.3Goals & Targets

6.1.4Skills HyperLearning

6.2Feedback & Preparation

6.2.1Information Processing

6.2.2Guidance

6.2.3Guidance 2

6.2.4Feedback

6.2.5Mental Preparation

6.2.6Controlling & Optimising Arousal

6.2.7Exam-Style Questions - Skills & Guidance

6.3Personality & Behaviour

6.3.1Aggression

6.3.2Motivation

6.3.3Personality Types

6.3.4End of Topic Test - Sports Psychology

6.3.5Exam-Style Questions - Aggression & Motivation

7Socio-cultural Influences

8Health & Fitness

8.1Overview of Health

8.1.1Well-Being & Fitness

8.1.2Types of Health

8.2Sedentary Lifestyles

8.2.1Sedentary Lifestyle

8.2.2Obesity & Performance

8.2.3Somatotypes

8.3Nutrition & Hydration

8.3.1Nutrition

8.3.2Nutrition 2

8.3.3Hydration

8.3.4End of Topic Test - Health & Fitness

8.3.5Exam-Style Questions - Nutrition & Hydration

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