The training pyramid

RPE Scale

Over Training

Tae Kwon Do Training

Tae Kwon Do Training

Base strength·      Train using your legs
·      Nutritional diet
·      Train using a load in the 65-85% one repetition maximum (1RM) range, using in between 6-12 repetitions (with 30 to 90 second rest intervals) and sets of 3 to 6.
Maximal Strength·      Can be converted into sport-specific explosive power
·      Trained by using an 85% + 1RM range, using around 6 repetitions (with 2 to 5 minute rest intervals) and sets of 2 to 6


Explosive Power·      Power lifts
·      Use loads in the 80-90% 1RM range, using 1-2 repetitions (with 2 to 5 minute rest intervals) and sets of 3 to 5
·      Use loads in the 75-95% 1RM range, using 3-5 repetitions (with 2 to 5 minute rest intervals) and sets of 3 to 5

Training Zones

Principles of Training

Principles of Training

SPORT

Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.
Overload - fitness can only be improved by training more than you normally do. You must work hard.
Progression – start slowly and gradually increase the amount of exercise and keep overloading.
Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training.
T variation -  a variety of actions of the same movement

FITT

Frequency - decide how often to train.
Intensity - choose how hard to train.
Time - decide for how long to train.
Type - decide which methods of training to use.

Sir Chris Hoy - Cycling

Components of Physical Fitness

Components of Physical Fitness

Component of Fitness	Definition	Sporting Example
Aerobic Endurance	The ability of the heart and corduroy system to meet demands over a long period of time.	Long distance running and rowing. Test - 12 Minute Run
Body composition	The propertys of body weight that is fat, muscle and bone	Basketball Horse Racing Football Swimming Test - Jackson - Pollock monogram method
Muscular Strength	The ability to exert a large amount of force in a single maximum effort. The two main types of strength are: -Explosive strength – force exerted in one quick powerful contraction. -Dynamic strength – force exerted repeatedly by a muscle.	Rowing, Hockey, Golf, Weight lifting, Boxing, and Cycling
Muscular Endurance	The ability to use voluntary muscles, over long periods of time without getting tired	Long distance running/ swimming. Test - press ups
Flexibility	The range of movement at a joint	Gymnastics, swimming. Test - sit and reach
Speed	How long it takes for an individual to travel a certain distance. Speed = Distance ÷ Time -Accelerative speed – the speed with which you start moving faster -Pure speed – your maximum speed -Speed endurance – being able to maintain your maximum speed for a period of time	Running, rowing, sprinting and Canoeing. Test - Run

Components of Skill Related Fitness

Component of Fitness	Definition	Sporting Example
Agility	The ability to change direction with speed	Rugby, football, Test - llinois test
Coordination	The ability to move two or more body parts at the same time.	Rugby, tennis Test - Ball throwing
Reaction time	The time between the presentation of a stimulus and movement	Start of a race, table tennis Test - ruler drop
Balance	Is the ability to retain their centre of mass over their base of support without falling	Gymnastics, skateboarding, running
Power	Is the coordination of strength and speed Power= strength x speed	Running, rugby, basketball

Skill Related Fitness - Images