![]() Running is also done last in a triathlon, so it would benefit her to complete her swim and bike ride, before she does her running as this replicates the competition more closely. In addition to this, our triathlete should also ensure she is doing lots of outside road runs as this is the environment she is likely to be running in, as opposed to indoors on a treadmill. If we continue with our triathlete, she needs to ensure she is doing more than just running, as the sport involves swimming and bike riding as well. The principle of training, specificity, is about ensuring movements in training replicate movements required in the sport. So our triathlete can now run 20Km, on incline 4 at speed 16km/h bringing them back into 75-80% MHR. In aerobic training, the training principle – progressive overload – can be achieved by changing the frequency of training (3 times a week to 4 times a week), the intensity of training (run incline, outside, faster speed), or the length of training (distance or time). Thus, her training will not improve performance unless she changes something. This means that her intensity or workload, has now moved below the aerobic training zone and will no longer cause physiological adaptations to occur. This training principle means if a triathlete has been doing 10 Km runs on a flat treadmill at a speed of 14km/h, which was 75% MHR, her body will adapt to the training and her heart rate will now only need to be at 65% MHR because of the physiological adaptations that have occurred. ![]() That is, because the body gets more haemoglobin, myoglobin, oxidative enzymes, larger stroke volumes and cardiac outputs etc, it can cope with the demands of training more easily. The training principle, progressive overload refers to the need to constantly be increasing the load during training as the body adapts. ![]() Today, we will focus on aerobic training. ![]() These principles of training need to be applied to aerobic training and resistance training for HSC PDHPE. This post is designed to help HSC PDHPE students apply the principles of training in exams. In HSC PDHPE it is vital to use examples. ![]()
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