GCSE Physical GCSE Physical EducationEducation

Methods of TrainingMethods of Training

Learning ObjectivesLearning Objectives

By the end of this lesson pupils should:

Know and be able to describe the 6 different training methods

Know which sport and activities each is most suited to

Explain how each can improve health and fitness

Understand their relationships with components of fitness and the principles of training

Methods of TrainingMethods of Training

Fitness is very important to all physical activities. In some sports, fitness can be the difference between elite level and performance level.

A number of training methods can be used to improve fitness. Each is designed for a specific purpose, to improve a specific aspect of fitness, and therefore each suits different sports and activities.

Methods of TrainingMethods of Training

There are 6 different training methods:

Interval Continuous Fartlek Circuit Weight Cross

Interval TrainingInterval Training

Why would these athletes use interval training?

Interval TrainingInterval Training

Defined as high intensity periods of work followed by periods of rest (jogging, walking, or stopping).

Aim of interval training is to have a high quality workout.

Mainly designed to improve speed, but will also improve cardiovascular fitness; it is high intensity and always done at a fast pace.

Interval TrainingInterval Training

‘Work’ period (interval) maybe a distance to run, such as 100m. This will be determined by the sport being trained, using the principle of specificity.

‘Rest’ period (interval) maybe a walk back to the start or simply not working.

The number or repetitions of work and rest periods is important in interval training.

Interval Training - Interval Training - AdvantagesAdvantages

Includes repeated sprint running or swimming, which is anaerobic

It includes a rest period (interval) which allows recovery

Heart rates can be measured, evaluated and compared

It takes place over short periods/bursts

Repetitions of high quality work, raising pulse rate to near max

Continuous TrainingContinuous Training

Why would these athletes use continuous training?

Continuous TrainingContinuous Training

Continuous training is steady training. The heart rate intensity will not be very high, there are no rest periods, and a session usually last for atleast 20 minutes.

Continuous training is suitable to improve cardiovascular endurance. It is appropriate where high intensity exercise might be unwise.

Continuous TrainingContinuous Training

Continuous training is appropriate for pre-season and off-season training.

Long distance athletes, cyclists and swimmers may use continuous training as it resembles their competitive activity.

However continuous training is usually used as well as other methods of training.

Continuous Training - Continuous Training - AdvantagesAdvantages

Improves aerobic fitness, as it includes long, slow intensity activity

It is suitable for improving general health and fitness

Can be done in a variety of places

Can be adapted for individual needs using fit principle

Wide range of activities can be used (running, cycling, rowing machines, etc.)

Fartlek TrainingFartlek Training

What do you think Fartlek Training is?

Fartlek TrainingFartlek Training

Fartlek training is suitable for games such as football, netball, and hockey, because it includes short bursts of activity - including starting and stopping and fast sprinting by a short rest.

Fartlek originated in Sweden. Fartlek is a combination of fast and slow running. Takes place over countryside, forest, and hills.

Fartlek TrainingFartlek Training

In many ways it resembles interval training; like interval training, it includes periods of work followed by periods of rest (or lighter work).

However Fartlek includes sprinting for various distances, not measured distances like interval training.

Fartlek Training - AdvantagesFartlek Training - Advantages

Takes place away from the track

Can be done in a variety of places

Can include repetition (up/down the same hill)

PEP can be flexible

Rest periods can be included, but content of training is very flexible

It is suited to game players as well as for general fitness programmes

Circuit TrainingCircuit Training

What athletes could use circuit training?

Circuit TrainingCircuit Training

Circuit training involves a number of exercises, arranged so the same muscles groups aren’t being worked all the time.

Each exercise takes place at a ‘station’ in the circuit. Circuit training develops general fitness, working both the muscles and the cardiovascular system

Circuit TrainingCircuit Training

Stations may be carried out for either a set length of time or a set number of repetitions, according to the fitness level of the participant.

Another way of circuit training is a ‘skills circuit’ for a particular activity. Like all methods of training, it must be specific and catered for the individual’s needs.

Circuit Training - AdvantagesCircuit Training - Advantages

It works a variety of components of fitness in one training session

Low cost

All abilities can take part (individual needs)

Wide range of exercises makes session interesting

Rest periods can be included, but content of training is very flexible

Uses principle of progressive overload

Weight TrainingWeight Training

Weight training improves which components of fitness?

Weight TrainingWeight Training

Weight training uses progressive resistance, leading to progressive overload. This resistance is either the amount of weight or the amount of times it is lifted (repetitions).

It is used to: Increase muscular strength Increase muscular endurance Increase speed Develop muscle bulk (size)

Weight TrainingWeight Training

Weight training is suitable for a number of strength events. A PEP that uses weight training will require specific individual needs, this includes:

Number of exercises (6-8 exercises)

Exercises for each muscle group (activity specific)

Weight used (repetition max - RM)

Number of repetitions (10 repetitions per set)

Number of sets (3 sets of 10 reps)

How fast the exercise is done (1-2 seconds)

Length of rest between sets (1-2 minutes)

Frequency of training (1 day rest between sessions)

Weight Training - AdvantagesWeight Training - Advantages

Used to improve muscular strength, muscular endurance or speed

All abilities can take part (individual needs)

Wide range of exercises makes session interesting

Can be made specific to the individual

It is easy to monitor progress and overload (progressive overload)

Cross TrainingCross Training

What do you think cross training is?

Thank youThank you

Any questions, please do not hesitate to ask