Principals of training:

Principals of training that applied to my training program:

Due to my level of physical fitness at the start of my training program I used the principal of training concept (F.I.T.T.) to improve my fitness and adapt my body to running. The overload principal states that ‘Physiological adaptations to exercise occur when individuals focus the body to demand greater than what the body is used to.’ 

 Progressive overload is important in my training to ensure my body and physical fitness is ready for high performance running such as a half marathon.

F.I.T.T. principle states that fitness is improved by performing the appropriate frequency, intensity, time and type of activity. Ignoring one of these components could decrease benefits of training.

                                   Table showing Components of fitness in training program wk1-11.

 

Frequency: Increase the number of time you train per week:

This technique was used as every third week another training was scheduled into my training program. By adding another component of fitness this would increase the amount of CRF increasing my physical fitness, training closer towards my goal.

 

Intensity: Increasing the difficulty of the exercise you do:

I made sure the intensity was increasing progressively to ensure progress was being made. I was running 6km/h at the beginning of my training however as I got a good base of physical fitness the intensity of training would increase to 5.30km/h and 5km/h.

In the gym increasing squats from 1x20reps – 2x20reps – 3x20 reps over a period of time showed improvement and overloading preparing the body.

Leg press: Starting off with 1x8pres and increasing to 3x8reps.

 

Time: Increasing the length of time that you are training for each session:

By increasing the time I was running each CRF session this lead me towards my goal. Training started off running 15-20 minutes and increase up to an hour in the final weeks.

 

Type: Increase the difficulty of training you are doing.

I progressed from jogging for 15min to running for 40-50min a session. Training days including running fast 4:40km/h increase intensity for 20mins. Increas ing the number of reps to improve Muscular Endurance to gain endurance training for long runs.

 

Specificity:

CRF: Running

Muscular Endurance: Leg press, squats, lunges.

Core strengthening: Crunches

Flexibility: Stretches for recovery and to prevent injuries.

 

When planning my training program to complete a half marathon it was important I incorporated specific training components appropriate to the sport I was training for. Components used were, CRF, muscular endurance, core strength and flexibility.

 

Cardio respiratory system refers to the ability of the circulatory and respiratory system to supply oxygen to skeletal muscles during sustained physical activity. CRF training involved running as I was training for a half marathon running was the most specific training. Duration and intensity was increase as the training progressed.

 

Muscular Endurance is an important health-related component of physical fitness. ‘Muscular endurance is defined as one’s ability to perform many repetitions with a sub maximal resistance over a given period of time.’ Therefore muscular endurance prevents undue fatigue and allows success. The muscular endurance training I completed was the leg press, body weight squats and lunges. As these focused on the muscles groups, quadriceps and gluteus. There are two type of Muscular Endurance; Dynamic Endurance and Static Endurance. I focused on Dynamic Endurance as it is a muscles ability to contact and relax repeatedly.

 

Core strengthening: Crunch exercises were used to strengthen the anterior abdominals. Focusing on this areas improves running technique and avoids back injury as the abdominals support the back muscles.

 

Flexibility: refers to the range of movement in a joint and length in muscles that cross joints. Stretching is a common exercise component to maintain or improve flexibility. Flexibility maintains the body’s ability to move well, where the mobility of joints, elasticity of tendons and ligaments, relaxation of muscles are important. Helps prevent injuries from occurring and stabilizing the body.