Bigger, Faster, StrongerBigger, Faster, StrongerAchievement Standard 2.3 Achievement Standard 2.3

3 Credits3 Credits

TRAINING METHODSTRAINING METHODS

- CONTINIOUS TRAINING -- CONTINIOUS TRAINING -

Training MethodsTraining Methods

1.1. Continuous TrainingContinuous Training

2.2. Weight TrainingWeight Training

3.3. Circuit TrainingCircuit Training

4.4. Interval TrainingInterval Training

5.5. Calisthenics Calisthenics

6.6. PlyometricsPlyometrics

Fitness Components

Muscular strength

Muscular Power

Muscular Endurance

Aerobic Capacity

Anaerobic Capacity

Agility

Speed

Flexibility

Coordination

Reaction Time

Circuit Training

Continuous Training

Plyometrics

Weight Training

Calisthenics

Interval Training

Continuous TrainingContinuous Training

Benefits of Continuous TrainingBenefits of Continuous Training

Improves aerobic capacity.Improves aerobic capacity. Raises anaerobic threshold.Raises anaerobic threshold. Improves muscular endurance.Improves muscular endurance. It is the foundation for most training It is the foundation for most training

programs.programs. It allows you to recover more quickly or It allows you to recover more quickly or

more rapidly between efforts and or more rapidly between efforts and or after exercise.after exercise.

Types of Continuous TrainingTypes of Continuous Training

1. Aerobic training60 –70% Fat burning60 –70% Fat burning60-80 % Normal Training60-80 % Normal Training80-85% Builds Anaerobic Threshold80-85% Builds Anaerobic Threshold

Start off training with long slow distance which produces Start off training with long slow distance which produces a slow but gradual improvement. This is used early in a slow but gradual improvement. This is used early in the program where emphasis is on distance not speed. the program where emphasis is on distance not speed. Then increase to normal training level then finally to the Then increase to normal training level then finally to the anaerobic threshold training that makes exercise very anaerobic threshold training that makes exercise very fatiguing and stimulates competition conditions.fatiguing and stimulates competition conditions.

  

2.2. Fartlek Training – Speed Play Fartlek Training – Speed PlayContinuous training with regular changes of pace, there Continuous training with regular changes of pace, there may be obstacles such as hills, sand or deliberate bursts may be obstacles such as hills, sand or deliberate bursts of speed every 3 minutes so increases the involvement of speed every 3 minutes so increases the involvement of the lactic acid system.of the lactic acid system.OR Jog 3 lamp posts sprint 2OR Jog 3 lamp posts sprint 2

Examples of activities for Continuous TrainingExamples of activities for Continuous Training SwimmingSwimming CyclingCycling RunningRunning WalkingWalking

Application of FrequencyApplication of Frequency

If training to keep fit a training If training to keep fit a training frequency of 3 days per week is frequency of 3 days per week is desirabledesirable

If training to improve fitness training If training to improve fitness training frequency of 4+ days may be required.frequency of 4+ days may be required.

Application of DurationApplication of Duration

In this instance we shall consider duration to be the In this instance we shall consider duration to be the length of the exercise session as opposed to the length of the exercise session as opposed to the duration of the training program.duration of the training program.

   The minimum length of time required to gain an The minimum length of time required to gain an

aerobic benefit is 20 min.aerobic benefit is 20 min.   This is considered an ideal starting point for This is considered an ideal starting point for

beginners for competitive athletes a longer duration beginners for competitive athletes a longer duration session may be required.session may be required.

  

Application of IntensityApplication of Intensity

The intensity of training is between 60 –85 % it is The intensity of training is between 60 –85 % it is referring to how hard should I be training.referring to how hard should I be training.

There are three ways of measuring the intensity of a continuous training sessionThere are three ways of measuring the intensity of a continuous training session

The Age Predicted Training Heart Rate Zone graph The Age Predicted Training Heart Rate Zone graph (refer back to graph)(refer back to graph)

The Karvonen FormulaThe Karvonen Formula Percieved Exertion RatioPercieved Exertion Ratio

What would happen if you were training below your training heart rate zone?What would happen if you were training below your training heart rate zone?

You would be not gaining any benefit from training.You would be not gaining any benefit from training.

What would happen if you were training above your training heart rate zone?What would happen if you were training above your training heart rate zone?

You would be training to hard to gain benefit.You would be training to hard to gain benefit.

Age Predicted Training Heart Rate ZoneAge Predicted Training Heart Rate Zone

The Karvonen FormulaThe Karvonen Formula

Minus your agePredicted maximumHeart rate

Minus restingHeart rate

Plus your restingHeart rate

Training target HR (divide by 6 to get HR for 10 secs)

Target zone –e.g. 60 % max = x .6 70 % max + x .7

220

Compare this value to those on the age predicted training heart rate zone graph form the previous Compare this value to those on the age predicted training heart rate zone graph form the previous page. Are they different? why?page. Are they different? why?

The karvonen formula is superior to the age The karvonen formula is superior to the age predicted training heart rate zone because it predicted training heart rate zone because it uses the resting heart rate as a key factor.uses the resting heart rate as a key factor.

What would happen to the Training Heart Rate (using the karvonen formula) as the person became What would happen to the Training Heart Rate (using the karvonen formula) as the person became fitter? Why?fitter? Why?

As you become fitter your resting heart rate As you become fitter your resting heart rate decreases so the training thresholds will also decreases so the training thresholds will also increase.increase.

How would we use this in training?How would we use this in training?

By noting how we feel physically while By noting how we feel physically while training.training.

  Perceived exertion ratios take time to use correctly. They need to be matched to the Perceived exertion ratios take time to use correctly. They need to be matched to the

THR in order for the athlete to accurately gauge if they are training at a suitable THR in order for the athlete to accurately gauge if they are training at a suitable intensity. Why?intensity. Why?  

You have to get to know what your limits your You have to get to know what your limits your body has.body has.

  

Application of OverloadApplication of OverloadHow can we overload the system in order to keep producing gains in the aerobic system?How can we overload the system in order to keep producing gains in the aerobic system?

Increase distanceIncrease distance Increase speedIncrease speed Decrease rest time.Decrease rest time.