Lesson Notes By Weeks and Term v4 - SHS 2
Training Principles for Sports Performance
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Training Principles for Sports Performance
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Subject: Physical Education Health Elective
Class: SHS 2
Term: 2nd Term
Week: 1
Grade code: 2.2.2.LI.2
Strand code: 2
Sub-strand code: 2
Content standard code: 2.2.2.CS.1
Indicator code: 2.2.2.LI.2
Theme: Physical Education
Subtheme: Training Principles for Sports Performance
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This lesson introduces the fundamental principles that govern effective physical training. In Ghana, from the community "gala" football matches to our national teams like the Black Stars and the intense competition of the Inter-House Athletics ("Inter-co"), we see passion for sports. However, passion alone does not guarantee success. Smart, structured training is the key to unlocking an athlete's full potential, preventing injuries, and achieving peak performance. This lesson will equip you, the student-athlete, with the scientific "rules" of training.
To train effectively, we must follow a set of scientific principles. Think of them as the recipe for athletic success. The main principles can be remembered with the acronym SPORT. The SPORT Principles of Training
| Principle | Explanation | Ghanaian Context Example | | :--- | :--- | :--- | | S - Specificity | Training must be specific to the sport, the muscle groups used, and the type of fitness required (e.g., speed, stamina). You get what you train for. | A sprinter preparing for the 100m race at "Inter-co" must focus on explosive power and speed drills. It would be a waste of time for them to train by jogging 10 kilometres every day, as that builds long-distance endurance, not sprint speed. | | P - Progression | The training load must gradually increase as your body adapts. If the training is not made more challenging over time, fitness will not improve. This should be a slow and steady process to avoid injury. | A student who starts by lifting a 10kg weight for bicep curls might do this for 2 weeks. To progress, they could then increase the weight to 12kg, or increase the number of repetitions from 10 to 15. A gradual increase is key. | | O - Overload | To improve fitness, the body must be made to work harder than it is used to. This stress causes the body to adapt and become stronger. This is the "hard work" part of training. Overload is applied using the FITT principle. | A footballer who wants to improve their stamina must run faster or for longer than what is comfortable for them. This overload forces their heart and lungs to adapt, leading to improved cardiovascular fitness. | | R - Reversibility | Also known as "detraining." If you stop training, the fitness gains you have made will be lost. "Use it or lose it." | An athlete who was in peak condition for the school athletics competition in March will lose much of their speed and stamina by August if they stop training completely during the holidays. | | T - Tedium | Training should be varied to prevent boredom and maintain motivation. Repeating the exact same drills every day can lead to a lack of interest and reduced effort. | A school basketball coach can avoid tedium by introducing new drills, playing mini-games during practice, or occasionally taking the team for a swimming session for recovery and a change of scenery. | The FITT Principle: How to Apply Overload
The FITT principle tells us exactly *how* to apply overload. It gives us four variables we can change to make training more challenging.
| Variable | Explanation | Practical Example for a Footballer | | :--- | :--- | :--- | | F - Frequency | How often you train. | To apply overload, the player could increase their training sessions from 3 times a week to 4 times a week. | | I - Intensity | How hard you train. This can be measured by heart rate, the amount of weight lifted, or how fast you run (e.g., % of maximum speed). | To apply overload, the player could increase the intensity of their running drills from 70% of their maximum heart rate to 80% of their maximum heart rate. | | T - Time | How long each training session lasts (duration). | To apply overload, the player could increase the duration of their training session from 60 minutes to 75 minutes. | | T - Type | The kind of training activities you do. Varying the type can challenge different muscle groups and energy systems. | To apply overload, the player could add a new type of training to their routine, such as plyometrics (box jumps) to improve explosive power or hill sprints to build leg strength. |