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Methods of Training… GCSE PE Theory. Mr. Leighton. Lesson 8/9/10.

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Presentation on theme: "Methods of Training… GCSE PE Theory. Mr. Leighton. Lesson 8/9/10."— Presentation transcript:

1 Methods of Training… GCSE PE Theory. Mr. Leighton. Lesson 8/9/10.

2 Todays Session… All of us will understand what the 6 different training methods are. All of us will understand what the 6 different training methods are. Most of us will understand the advantages of the first 2 types of training INTERVAL and CONTINUOUS. Most of us will understand the advantages of the first 2 types of training INTERVAL and CONTINUOUS. Some of us will be able to attempt the exam style questions and achieve full marks. Some of us will be able to attempt the exam style questions and achieve full marks.

3 The Methods of Training… Each type of training is designed for a specific purpose and are aimed to improve specific areas of fitness… Each type of training is designed for a specific purpose and are aimed to improve specific areas of fitness… These are… These are… IntervalInterval ContinuousContinuous FartlekFartlek CircuitCircuit WeightWeight Cross.Cross.

4 So what is Interval Training? Suited to many sports- swimming and athletics through to team games. Suited to many sports- swimming and athletics through to team games. Q: Why does it suit team games? Q: Why does it suit team games? A: Short bursts of activity followed by jogging or walking. A: Short bursts of activity followed by jogging or walking. It can be done alone, in pairs or with a team. It can be done alone, in pairs or with a team. The aim is to have a high intensity, quality workout. The aim is to have a high intensity, quality workout. Q: What areas of fitness can this improve? Q: What areas of fitness can this improve?

5 The advantages of Interval training… Interval training is designed to improve speed but also improves CV Fitness. It is high intensity and always done at pace. It includes repeated actions necessary to a particular sport at pace which is anaerobic. It includes repeated actions necessary to a particular sport at pace which is anaerobic. Includes a rest period. Includes a rest period. HR can be measured and shown in graphical form to allow evaluation and comparisons in sessions. HR can be measured and shown in graphical form to allow evaluation and comparisons in sessions. Takes place in short bursts- prevents boredom. Takes place in short bursts- prevents boredom. Repetitions of high quality work- helps raise the pulse to near maximum. Repetitions of high quality work- helps raise the pulse to near maximum.

6 Interval Training in Sport… Interval training is particularly important in Sprinting… Interval training is particularly important in Sprinting… What principle of training is being used? (2) What principle of training is being used? (2) A: Specificity A: Specificity

7 Continuous Training… Continuous training is steady training. Continuous training is steady training. Working HR is not very high (intensity) Working HR is not very high (intensity) There are no rest periods- why? There are no rest periods- why? Session usually lasts for mins. Session usually lasts for mins. Suits a sedentary adult and improves CV endurance- why does it suit them? Suits a sedentary adult and improves CV endurance- why does it suit them? High impact/ intensity exercise might be unwise. High impact/ intensity exercise might be unwise. Q: For a sportsman/woman when do you think this training would be best suited? Q: For a sportsman/woman when do you think this training would be best suited? A: Pre or Off season A: Pre or Off season

8 The advantages of Continuous Training. Improves aerobic fitness and includes long, comparatively slow activity. Improves aerobic fitness and includes long, comparatively slow activity. It is very cheap apart from footwear in the case of running. It is very cheap apart from footwear in the case of running. Can be done individually or in a group. Can be done individually or in a group. Suitable to improve health and fitness. Suitable to improve health and fitness. Can be done at a variety of paces. Can be done at a variety of paces. Can be adapted to individual needs and use the FITT principle… How? Can be adapted to individual needs and use the FITT principle… How?

9 Exam Style Question… Steve is a father of 3 who works in the city and spends most of his time behind a desk. He has a good background in fitness having swam for a club when he was younger but he has let his fitness levels slide quite a lot. He only has around an hour to train everyday but does have access to a different facilities in his local community. Steve is a father of 3 who works in the city and spends most of his time behind a desk. He has a good background in fitness having swam for a club when he was younger but he has let his fitness levels slide quite a lot. He only has around an hour to train everyday but does have access to a different facilities in his local community. Put yourself in the position of a fitness instructor- what method of training would you advise him to undertake? Put yourself in the position of a fitness instructor- what method of training would you advise him to undertake? What types of training would you recommend? What types of training would you recommend? Is there anything else you would recommend to him to improve his quality of life? (6) Is there anything else you would recommend to him to improve his quality of life? (6)

10 Fartlek Training… Born in Sweden (predates interval training). Born in Sweden (predates interval training). Combination of Speed and Play. Combination of Speed and Play. Takes in different terrain/ hills etc. Takes in different terrain/ hills etc. Fartlek training includes sprints of varying distances. Fartlek training includes sprints of varying distances. Different to Interval training in that the distances are not definitively measures (one tree to the next/ lamp posts etc). Different to Interval training in that the distances are not definitively measures (one tree to the next/ lamp posts etc).

11 What are the Advantages? Can be taken into different environments (Aesthetics)… how does this reduce boredom? Can be taken into different environments (Aesthetics)… how does this reduce boredom? Can include up and down hills- what is this like? Can include up and down hills- what is this like? Can include rest periods like interval training or be continuous with intermittent hard and easy running. Can include rest periods like interval training or be continuous with intermittent hard and easy running.

12 Circuit Training… Circuits primarily improve muscular endurance, CV Fitness and Circulo- respiratory fitness. Circuits primarily improve muscular endurance, CV Fitness and Circulo- respiratory fitness. What is this?What is this? Circuits involve a number of exercises (Stations) arrange as not to work the same muscle consecutively. Circuits involve a number of exercises (Stations) arrange as not to work the same muscle consecutively. Sets and Reps? Sets and Reps? Skills Circuit: same idea but using SPECIFIC skills to the performer or performers. Skills Circuit: same idea but using SPECIFIC skills to the performer or performers.

13 Task… With your partner design and draw out a circuit for your sport to improve a specific area (skill) or to improve the areas mentioned earlier… What were they? With your partner design and draw out a circuit for your sport to improve a specific area (skill) or to improve the areas mentioned earlier… What were they? Muscular enduranceMuscular endurance CV FitnessCV Fitness Circulo-respiratory FitnessCirculo-respiratory Fitness Include a number of stations to show that you understand the principles of circuit training. Include a number of stations to show that you understand the principles of circuit training. Include the types of music you would use… why? Include the types of music you would use… why?

14 So what are the Benefits? Circuit training is better for overall fitness than interval, continuous or fartlek training. Circuit training is better for overall fitness than interval, continuous or fartlek training. Can combine all areas of Health Related Fitness. What are they? Can combine all areas of Health Related Fitness. What are they? Inexpensive equipment if necessary. Inexpensive equipment if necessary. Includes both aerobic and anaerobic exercise. Includes both aerobic and anaerobic exercise. A wide range of exercises keeps the session interesting. A wide range of exercises keeps the session interesting. Uses the principle of PROGRESSIVE OVERLOAD. Uses the principle of PROGRESSIVE OVERLOAD.

15 Task… Look at all the circuits designed today… Look at all the circuits designed today… Vote on the one you think is the best. Vote on the one you think is the best. The best one will be undertaken BY US on Friday! The best one will be undertaken BY US on Friday! The team which comes 2 nd will also be involved in the warm up and cool down. The team which comes 2 nd will also be involved in the warm up and cool down. 3 rd will choose the music for the session and supply it for Friday! 3 rd will choose the music for the session and supply it for Friday! Any Questions? See you Friday See you Friday

16 Weight Training… Weight training uses progressive resistance either in the form of the actual weights lifted or the number of times it is lifted (Reps) Weight training uses progressive resistance either in the form of the actual weights lifted or the number of times it is lifted (Reps)

17 What is Weight Training used for? Increase Muscular Strength Increase Muscular Strength Increase Muscular Endurance Increase Muscular Endurance Increase Speed Increase Speed Develop Muscle Bulk (size) Develop Muscle Bulk (size) Rehabilitation- Illness or Injury Rehabilitation- Illness or Injury

18 Who does it suit? Weight training suits people who take part in STRENGTH based events in athletics such as the hammer and shot putt, SPEED based events such as sprinting and long jump and Rugby; which combines ALL AREAS. Weight training suits people who take part in STRENGTH based events in athletics such as the hammer and shot putt, SPEED based events such as sprinting and long jump and Rugby; which combines ALL AREAS.

19 What do you need to consider? TASK 1 (15mins) With a partner design a weight training programme for me (Mr Leighton) With a partner design a weight training programme for me (Mr Leighton) You should first design a questionnaire to find out… You should first design a questionnaire to find out… What my goal is for this programme.What my goal is for this programme. How active I am.How active I am. What are my problem areas?What are my problem areas? If I have any medical conditions (issues with this?)If I have any medical conditions (issues with this?) How many times can I get to the gym to do this session?How many times can I get to the gym to do this session? Once you have done this begin to think about the type of weight training that would best suit me. Once you have done this begin to think about the type of weight training that would best suit me. Design a programme that would include aspects of the F.I.T.T Principle and SMART goal setting. Design a programme that would include aspects of the F.I.T.T Principle and SMART goal setting. g g

20 How did you do? Areas needed to be considered when planning a weights programme are… Areas needed to be considered when planning a weights programme are… Number of exercisesNumber of exercises Exercises for each muscle groupExercises for each muscle group Weights used (S.PO.R+R.R)Weights used (S.PO.R+R.R) Number of RepsNumber of Reps Number of SetsNumber of Sets How fast?How fast? Length of rest between activities.Length of rest between activities. Frequency of training (how often)Frequency of training (how often)

21 What are the Advantages? Can be used to improve Muscular strength, Muscular endurance or Power depending on how the programme is organised. Can be used to improve Muscular strength, Muscular endurance or Power depending on how the programme is organised. Wide variety of exercises from which to choose. Wide variety of exercises from which to choose. Easy to monitor Progress and Overload. Easy to monitor Progress and Overload.

22 Cross Training… Cross training is a mixture of all methods of training. This can be used to… Cross training is a mixture of all methods of training. This can be used to… Reduce the stresses on a particular part of the body- running on hard ground.Reduce the stresses on a particular part of the body- running on hard ground. Break the monotony of the same exercises.Break the monotony of the same exercises. How do you think cross training can be used? How do you think cross training can be used?

23 Mr Leightons Cross-Training Programme… Mr Leighton Mr Leighton Age 26 Age 26 Rugby League Rugby League Monday: Weights in the gym- upper body and CV Fitness. Monday: Weights in the gym- upper body and CV Fitness. Wednesday: Fitness/ Skills/unopposed session on the Astro-turf. Wednesday: Fitness/ Skills/unopposed session on the Astro-turf. Thursday: Swimming session- 30 mins of laps Thursday: Swimming session- 30 mins of laps Saturday: Game day. Saturday: Game day.

24 What is good about my programme? Route to excellent all round fitness. Route to excellent all round fitness. Able to maintain and stay motivated. Able to maintain and stay motivated. Combination of health and skill-related fitness. Combination of health and skill-related fitness. Rest Days? Rest Days? Mixture of what types of training? Mixture of what types of training? Interval (Weights) Interval (Weights) Fartlek (Unopposed)Fartlek (Unopposed) Interval (Swimming)Interval (Swimming) Competition (Game day)Competition (Game day)

25 Remember… Cross training is a combination of training methods, not activities. Cross training is a combination of training methods, not activities. I.e.It does not mean playing football one day, swimming the day after and badminton the next-they all need to have a purpose. I.e.It does not mean playing football one day, swimming the day after and badminton the next-they all need to have a purpose.

26 Advantages of Cross Training… Allows for a variety of training and can therefore make training interesting. Allows for a variety of training and can therefore make training interesting. Train with different people on different activities- social? Or you could train alone. Train with different people on different activities- social? Or you could train alone. Muscles can be rested from day to day. Muscles can be rested from day to day. Training can be adapted for different conditions e.g. swimming if the weather is bad or gym is busy etc. Training can be adapted for different conditions e.g. swimming if the weather is bad or gym is busy etc.

27 Key points from today…

28 Next week… You need to look over your notes for a test next week. You need to look over your notes for a test next week. The test will include… The test will include… Training Methods.Training Methods. Goal Setting.Goal Setting. F.I.T.T PrincipleF.I.T.T Principle S.PO.R.R. (R)S.PO.R.R. (R)


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