1. St Mary’s Physical Education Department
GCSE PE
YEAR 11

2. Training Methods Continuous training Fartlek training
Circuit training
Continuous training
Fartlek training
Interval training
Weight training
Flexibility training

3. Circuit Training
Is based upon the completion of a series (or circuit) of exercises

4. Endurance, Speed, Strength and Flexibility
Circuit Training
Can be used to develop any components of fitness
What are the components of fitness?
Endurance, Speed, Strength and Flexibility
A circuit programme usually contains 6-10 stations/exercises
Circuits can be designed to train both aerobic and anaerobic fitness or specifically exercise muscle groups or components of fitness
Good circuits will have activities that are relevant to the needs of the performer.

5. Exercises for Circuit Training
Press ups
Squat thrusts
Sprints
Burpees
Dips
Sit ups
Star Jumps
Squats
Lunges
Shuttle runs
Pull ups
Step ups
Running on spot
Skipping

6. Determines what type of fitness is trained
Circuit Training
(1) Type of activity
(2) Time spent at each station
(3) Number of circuits done
Determines what type of fitness is trained
Q. If the circuit programme contained (1) stations that were explosive (burpees, press ups) (2) with a small duration on each exercise (3) and with a high number of circuits completed- What type of fitness is being trained?
ANAEROBIC FITNESS

7. Skill Circuits
Circuits can include activities which will develop the fitness and skills needed for specific games.
Circuits do not have to be exercise based- skill circuits are designed to work on a particular aspect of skill

8. TASK
What stations would you add to a circuit programme to help improve the skills of (1) a Football player or (2) a Netball player? Please list 6-10 stations for each player

9. Implementing training principles
The circuits stations are designed to specifically exercise a particular group of muscles or component of fitness
SPECIFICITY
Intensity of each exercise increases, more repetitions at each station, completing the circuit more quickly and resting less between stations
OVERLOAD
A person increases the intensity and frequency of the exercise after each consecutive station
PROGRESSION

10. Advantages & Disadvantages
It is less boring due to all of the exercises being different
It is easily adaptable and can be set up in both indoors and outdoors
It is physically beneficial because you are improving your anaerobic and aerobic fitness
Disadvantages:
It can be very time consuming to set up and organize
People can get in each others way if the circuit is busy and performed in a small area

11. Things to consider when designing your Circuit programme
Identify whether you want the circuit to be general (i.e.aerobic and anaerobic) or specific (a muscle group or component of fitness)
Plan circuits carefully- be careful not to place stations that are predominantly aerobic after one another as this will overwork certain parts of the body and increase the likelihood of fatigue setting in too soon

12. What energy system will this develop?
Continuous Training
Is training without stopping for a rest.
The performer maintains the same speed and intensity throughout
It should last at least 20 mins
What energy system will this develop?
AEROBIC ENERGY SYSTEM

13. Common examples of Continuous training

14. Getting that balance right!
It is important that there is a balance between the need for oxygen and actual oxygen intake.
The need for O2
O2 intake
WHY?
If a performer trains too high over a period of time, the body will eventually run out of oxygen.
If the activity is too low then the performer is not benefiting from the training- A WASTE OF TIME!!

15. Advantages & Disadvantages
Keeps you fit and healthy
Good method to improve aerobic and all-round fitness
Disadvantages:
If the activity is not high enough to raise the heart rate of the performer then the method is ineffective
If the activity is too hard too soon then the performer will most likely exhaust themselves due to the large demand for oxygen

16. Fartlek Training Fartlek is a Swedish word that means ‘speed play’
It involves continuous training designed to exercise and stress the aerobic energy system

17. Fartlek Training
Involves training using a variety of activities, such as running, walking, sprinting or cycling over varying distances, terrain and speeds without stopping
The order in which we place the activities together will produce either an aerobic or anaerobic training effect

18. Q. Who would benefit from this type of training?
Sport performers who need to change pace during play and need to employ both aerobic and anaerobic systems

19. Homework
Choose a sporting performer and design a circuit programme for them which focuses on developing their fitness in that specific sport. Include 6 –10 work stations, the duration of exercise on each station and the amount of repetitions
Explain why a weight lifter would not choose a continuous training method
Why would Fartlek training benefit i) a Cyclist ii) a Long-distance runner and iii) a Footballer?

20. Interval Training Alternating between hard exercise and rest
The rest period gives us time to recover
Uses fixed patterns of fast and slow exercise.
Longer periods of work and more repetitions develop ENDURANCE
Shorter periods develop SPEED

21. Interval Training
Allows us to train for longer periods of time and can be used to develop both anaerobic and aerobic fitness depending on how we organize our training sessions
The following can be varied :
Time or distance
Amount of effort exerted
Rest time
Activity during rest
No. of exercise and rest periods in a session

22. Interval Training
This training method is popular with performers who have to cover specific distances e.g. cyclists, rowers, swimmers- it allows them to work under or over their distances to set personal targets in terms of time

23. An Interval Programme 400m runner Personal best = 1 min
Target time = 50 sec
Schedule: 6 x 100m: 3 min rest
6 x 100m: 2 min rest
6 x 100m: 1 min rest
3 x 200m: 3 min rest
3 x 200m: 2 min rest
3 x 200m: 1 min rest
N.B. This routine may take many weeks to complete and show any signs of progress

24. Advantages & Disadvantages
It is physically beneficial because you are mixing both aerobic and anaerobic exercise together
Good method to set personal targets and goals to enhance fitness, performance and motivation
Disadvantages:
It can be repetitive and dull if new targets are not set
It can be disheartening if the performer cannot reach the required goal. Must ensure that the targets set are achievable to the individual

25. Weight Training
Improves Muscle Strength and Tone and can also be used to improve certain aspects of fitness
We use either free weights or machine weights to develop muscles and we should always be supervised when using them

26. Muscular strength
When using weights to develop muscular strength the performer must work at, or near to their maximum capacity
The number of repetitions performed in each set should be low (approximately 6 reps or less)

27. Muscular Endurance
To develop muscular endurance the number of repetitions needs to be higher then when exercising to improve muscular strength
This will require between repetitions of each exercise
The performer will train at around 50-60% of their maximum capacity

28. Implementing Training Principles
Our individual weight training programme can be designed to develop a particular muscle group
SPECIFICITY
Gradually increasing the amount of weight after each exercise
PROGRESSION
How could we stop the effects of reversibility?
KEEP TRAINING

29. Weight Training There are 3 different kinds of weight training:
Isometric training
Isotonic training
Isokinetic training

30. Isometric training
Happens when the muscle tenses but doesn’t lengthen or contract
The body remains still- NO MOVEMENT

31. 2. Isotonic training
Muscles contract and lengthen producing movement e.g. pull-ups

32. 3. Isokinetic Training
Muscles contract and shorten at a constant speed.
The speed of the movement stays the same throughout
The muscles will work at their maximum but the force they produce will vary
This is done using special machines and equipment

33. Advantages & Disadvantages
Strengthens the muscle throughout the range of movement
Easily adaptable to suit most sports
Muscles gain strength evenly throughout the range of movement
Fastest way to increase muscle strength
Cheap, quick and easy to do anywhere
Disadvantages:
Equipment is very expensive and can be difficult to use if accessibility is low
Muscles can become sore because of the stress they’re under when lengthening and there isn’t a sufficient cool down period
It is not a good method of training if you have heart problems. Blood flow to the muscle is reduced during exercise, so the blood pressure rises, putting more strain on the heart for little improvement in fitness

34. Flexibility Training This type of training relates to all sports
It involves moving or stretching the tendons surrounding a joint beyond their limits
This can be accomplished by the performer themselves (ACTIVE stretching) or with assistance from a partner or teacher (PASSIVE stretching)

35. Active Stretching
Stretching joints easily without any assistance

36. Passive Stretching
Stretching joints which can only be achieved with assistance from another e.g. partner, teacher or coach
The performer is passive allowing the assistant to stretch the allocated joint
The assistant must remember not to stretch the joint too far/ beyond a safe point

37. Points to consider when stretching joints
Joints should be stretched just beyond their limit and the position should be held for approximately 10 seconds
DO NOT perform these movements violently and extend joints beyond the point of minor discomfort!!

38. Stretching and Flexibility Exercises
Form part of:
The Training Programme
and
The Warm Up Phase

39. The Training Programme
As part of any training, stretching and flexibility exercises should cover all major joints of the body.
This should be carried out 3 times a week in
order to maintain optimum flexibility

40. WHOLE BODY FLEXIBILITY FLEXIBILITY OF EVENT-SPECIFIC JOINTS
The Warm Up
Flexibility should be used during warm up sessions and before any strenuous exercise i.e. PE lessons and competitions
The warm up should address two aspects:
WHOLE BODY FLEXIBILITY
&
FLEXIBILITY OF EVENT-SPECIFIC JOINTS

41. Event-Specific Joints
During some sporting activities, certain joints come under considerable stress- therefore free movement at that joint must be maximised before any training session or competition
Q. Can you name any sports where specific joints come under severe stress?

42. Homework
Why is interval training the best training method for middle distance runners and swimmers?
Explain the difference between isotonic and isometric training. Give examples to illustrate your answer
Explain how a teacher could use flexibility during a weight training session?
What joints would need to be warmed up for a (1) Tennis player (2) Hurdler and (3) Bowler in cricket prior to performing