BTEC Sport GCSE to A level Transition Tasks

Training MethodsName……………………………………………………………………………….

▪ It involves changes in intensity without stopping or resting.

Fartlek Training

Example:

▪ This is usually achieved by varying the speed or terrain, e.g. uphill running.

▪ You can run, row, swim or cycle.

Fartlek is a Swedish word meaning

▪ You can use it to improve either your aerobic fitness (stamina),anaerobic fitness (speed) or a mixture of the two.

1) Sprint 3) Sprint2) Jog 4) Jog

‘speed play’.

Advantages

Rest periods can be included or

continuous with intermittent hard/easy

Can include repetitions e.g. Up the same hill

Can use different terrain: Sand

dunes, parkland & forest.

Can take place away from the

track – over different

landscapes & terrain

Can include hill work – both up And

down

Ideal for GAMES

players!!!

Programmes are flexible

Disadvantages

Circuit Training

• Circuit training involves a number of exercises, arranged so as to avoid exercising the same muscle groups consecutively. Each takes place at an exercise station.

• 3 circuits are

completed each

session.

It can be used for skills or exercise

Advantages

It combines a number of

different fitness types.

Uses the principle of progressive

overload

Equipment need not be expensive

Use a range of exercise which will

keep you interesting

Includes aerobic & anaerobic

Disadvantages

Resistance/weight Training:

• The training involves shifting weight to increase the strength of muscles, using a programme of repetitions and sets.

• Endurance athletes: low weights many repetitions.

• Strength athletes: High weights few repetitions

Advantages

Wide range of exercises to

choose from. Can train specific

muscle groups.

Can be used to improve muscular strength,

endurance or power depending on how the programme is set up.

Easy to monitor progress and

overload

Disadvantages

Continuous Training

• What is it?

• Continuous training is steady training – there are no rest periods and the session lasts a minimum of 20 minutes.

Advantages

It improves aerobic fitness

Its cheap!

Can be done individually or

in a group

It is suitable for improving health and

fitness

Can be done anywhere

It can be adapted to individual

needs using the FITT principles

Can be used for cycling, running, jogging, rowing

Disadvantages

Interval Training

• Interval training is suitable for many different sports, from individual activities and team games.

• There are periods of work followed by rest this is repeated several times.

Advantages

Includes repetitions of

high quality work which raise the

pulse rate to near maximum.

It takes place over short periods or

burst

Includes a rest period (interval)

which allows recovery

It includes repeated sprint

running or swimming,

which is anaerobic

Heart rates can be measured and be

compared to future sessions

Disadvantages

PlyometricsSimply put the combination of speed and strength is power. A distinct method of training for power or explosiveness has been termed plyometrics.

Plyometric drills and their intensity

Type of exercise Examples Intensity

Standing based jumps performed on the spot

Tuck JumpsSplit JumpsSquat Jumps

Low

Forward jumps from standing

Bounds and hops over 10 to 20 metres Low to Medium

Multiple double leg hops from standing

5 bounds6 bunny hopsDouble footed jumps over hurdlesDouble footed jumps up steps

Medium

Drop jumps 2 x 6 jumps for height or distance High

Speed bounds 4 x 20 metres High

The choice of exercises within a session and their order should be planned.

Allow at least one minute of rest between each exercise repetition so as to allow the neuromuscular system to recover. Allow three days between plyometrics sessions when planning.

Advantages

Trains muscle fibres to work

near maximum.

Activities can be tailored

to be specific to your sport

Its cheap! Equipment need not be expensive

It can be adapted to

individual needs using the FITT

principles

Disadvantages

For each of the 6 training methods you are to produce a documentthat EXPLAINS:

• The physical fitness components it trains• Equipment and facilities required and how it is set up• Time required (inc rest periods)• Numbered step by step explanation of how to do the training method• Diagrams to help explain how the training method is conducted• How the training method can be made harder as the athlete progresses• Advantages to an athlete completing this method of training• Disadvantages to an athlete completing this method of training