Preparation of the BodyPreparation of the Body

Lesson 6Lesson 6

Methods of TrainingMethods of Training

Match the methods of training with the Match the methods of training with the correct description, benefit and activity.correct description, benefit and activity.

Continuous TrainingContinuous Training IncludesIncludes any exercises (e.g. running, swimming and cycling) that any exercises (e.g. running, swimming and cycling) that

ensure that the heart rate is operating in your training zone for ensure that the heart rate is operating in your training zone for approximately 20 to 30 minutes for three to four sessions per weekapproximately 20 to 30 minutes for three to four sessions per week

VenueVenue – indoor, outdoor or pool-based – indoor, outdoor or pool-based BenefitsBenefits Develops cardio-respiratory enduranceDevelops cardio-respiratory endurance Develops aerobic capacityDevelops aerobic capacity Straight forward to planStraight forward to plan Progressive overload achieved by exercising more often (increasing Progressive overload achieved by exercising more often (increasing

frequency), by exercising faster (increasing intensity), or by training frequency), by exercising faster (increasing intensity), or by training for longer (increasing duration).for longer (increasing duration).

Fartlek TrainingFartlek Training IncludesIncludes continuous running or swimming with short sprint bursts followed continuous running or swimming with short sprint bursts followed

by a slower recovery and then more continuous paced running or swimmingby a slower recovery and then more continuous paced running or swimming VenueVenue - Indoor, outdoor or pool-based - Indoor, outdoor or pool-based BenefitsBenefits Develops aerobic fitness (e.g. by continuous running) linked to training zone Develops aerobic fitness (e.g. by continuous running) linked to training zone

requirements; develops anaerobic fitness (e.g. by short, speed-endurance requirements; develops anaerobic fitness (e.g. by short, speed-endurance sprints)sprints)

Can be varied to suit your own requirements; can be adapted to terrain (e.g. Can be varied to suit your own requirements; can be adapted to terrain (e.g. using short hills for speed endurance sprints during a longer aerobic run)using short hills for speed endurance sprints during a longer aerobic run)

Progressive overload achieved by exercising more often (frequency), by Progressive overload achieved by exercising more often (frequency), by exercising faster (intensity) or by exercising for longer (duration).exercising faster (intensity) or by exercising for longer (duration).

Interval TrainingInterval Training IncludesIncludes any form of exercise that allows a work/rest interval to be any form of exercise that allows a work/rest interval to be

easily calculated (e.g. swimming, provided that you can swim easily calculated (e.g. swimming, provided that you can swim reasonably well). reasonably well).

VenueVenue - Indoor, outdoor or pool-based - Indoor, outdoor or pool-based BenefitsBenefits Enables high intensity work to be undertaken with limited fatigue Enables high intensity work to be undertaken with limited fatigue

occurring. occurring. Develops both aerobic and anaerobic capacityDevelops both aerobic and anaerobic capacity Progressive overload achieved by carrying out the programme more Progressive overload achieved by carrying out the programme more

often (frequency), by working faster or by decreasing rest intervals often (frequency), by working faster or by decreasing rest intervals (intensity) or by exercising for longer (duration).(intensity) or by exercising for longer (duration).

Circuit TrainingCircuit Training IncludesIncludes a fixed circuit of set tasks or individual circuit based on a fixed circuit of set tasks or individual circuit based on

individual’s requirementsindividual’s requirements Multi-station circuit. Stations could include specific or general Multi-station circuit. Stations could include specific or general

exercises (e.g. bench jumps, squat thrusts, and sit ups)exercises (e.g. bench jumps, squat thrusts, and sit ups) General exercises alternating between different muscle areas.General exercises alternating between different muscle areas. Planned circuit focusing on specific fitness development.Planned circuit focusing on specific fitness development. VenueVenue - Indoor or outdoor - Indoor or outdoor BenefitsBenefits Develops both general and specific fitnessDevelops both general and specific fitness

Flexibility TrainingFlexibility Training IncludesIncludes forms of flexibility or mobility exercises which allow active forms of flexibility or mobility exercises which allow active

or passive stretching or resistance.or passive stretching or resistance. VenueVenue - Indoor or outdoor - Indoor or outdoor BenefitsBenefits Enables exercises to be completed which are designed to increase Enables exercises to be completed which are designed to increase

a range of movement around a joint.a range of movement around a joint. Increase a range of movement around a jointIncrease a range of movement around a joint Progressive overload achieved by carrying out the programme more Progressive overload achieved by carrying out the programme more

often (frequency), by working at more advanced and demanding often (frequency), by working at more advanced and demanding stretching exercises (intensity) or by exercising for longer (duration).stretching exercises (intensity) or by exercising for longer (duration).

Weight Training Weight Training IncludesIncludes isotonic exercises in which you move the weight through isotonic exercises in which you move the weight through

the range of movement required.the range of movement required. Isometric exercises in which you hold and resist against the weight.Isometric exercises in which you hold and resist against the weight. Free standing weights and weight machines can be used for both Free standing weights and weight machines can be used for both

isotonic and isometric exercises.isotonic and isometric exercises. VenueVenue - Indoor - Indoor BenefitsBenefits Develops both general and specific muscles.Develops both general and specific muscles. Develops muscular endurance as well as strength and power.Develops muscular endurance as well as strength and power. Straightforward to calculate personal values for exercises.Straightforward to calculate personal values for exercises. Progressive overload achieved by increasing weight (intensity) or by Progressive overload achieved by increasing weight (intensity) or by

increasing repetition (frequency)increasing repetition (frequency)

Principles of TrainingPrinciples of Training

Physical Fitness Training Programme

Specificity

Progressive Overload

Frequency Duration Intensity

SpecificitySpecificity

Specificity is the first key principle of Specificity is the first key principle of training.training.

Training has to be Training has to be specific to your needsspecific to your needs::

A.A. It has to be It has to be relevant to the activityrelevant to the activity..

B.B. It has to be relevant to your existing It has to be relevant to your existing levels of levels of fitnessfitness and and abilityability..

Progressive OverloadProgressive Overload

Progressive overload is the second key Progressive overload is the second key principle of training.principle of training.

You progressively You progressively add to the demandsadd to the demands of of your fitness programme your fitness programme as your body as your body adjusts to the benefitsadjusts to the benefits of you current of you current programme.programme.

Progressive OverloadProgressive Overload

Progressive overload can be achieved in Progressive overload can be achieved in 3 ways.3 ways.

1.1. FREQUENCYFREQUENCY

2.2. INTENSITYINTENSITY

3.3. DURATIONDURATION

FrequencyFrequency

This is how often you train.This is how often you train.

To improve muscular endurance you To improve muscular endurance you should train 3-4 times each week.should train 3-4 times each week.

IntensityIntensity

This is how hard you train.This is how hard you train.

Intensity can be adapted by Intensity can be adapted by adjusting the adjusting the work-rest ratiowork-rest ratio..

EXAMPLE: moving from 30 seconds work EXAMPLE: moving from 30 seconds work and 30 seconds rest in weeks 1 & 2 to 35 and 30 seconds rest in weeks 1 & 2 to 35 seconds work and 25 seconds rest in seconds work and 25 seconds rest in weeks 3 &4weeks 3 &4

DurationDuration

This is how long you train for.This is how long you train for.

The length of your training sessions can The length of your training sessions can be increased as your fitness improves be increased as your fitness improves

EXAMPLE: lengthen sessions from 20 EXAMPLE: lengthen sessions from 20 minutes to 30 minutes.minutes to 30 minutes.

ReversibilityReversibility

If you stop training If you stop training your body will revert to your body will revert to the condition it was in beforethe condition it was in before you started you started training.training.

HomeworkHomework

Choose an activityChoose an activity Choose a method of trainingChoose a method of training Describe the principles of training, give Describe the principles of training, give

examples from a training session you examples from a training session you have participated in in class. (6)have participated in in class. (6)