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Methods of training For your training to be effective you also need to link the Principles of Training to appropriate Methods of Training.

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Presentation on theme: "Methods of training For your training to be effective you also need to link the Principles of Training to appropriate Methods of Training."— Presentation transcript:

1 methods of training For your training to be effective you also need to link the Principles of Training to appropriate Methods of Training

2 The most important Methods of Training for physical fitness are - Continuous Training Continuous Training Fartlek Training Fartlek Training Interval Fitness Training Interval Fitness Training Circuit Training Circuit Training Flexibility training Flexibility training Weight Training Weight Training

3 Continuous Training Includes (P68 course notes) any continuous exercise (running, cycling, swimming) that ensures the heart rate is within your training zone for approximately 20 – 30 minutes for 3 to 5 sessions per week. any continuous exercise (running, cycling, swimming) that ensures the heart rate is within your training zone for approximately 20 – 30 minutes for 3 to 5 sessions per week.

4 Continuous Training Benefits(P68 course notes) Develops Cardiovascular Endurance Develops Cardiovascular Endurance Develops Aerobic capacity Develops Aerobic capacity Straightforward to plan Straightforward to plan Progressive overload achieved Progressive overload achieved - by exercising more often (increase frequency) - by exercising faster (increase intensity) - by exercising longer (increase duration)

5 Fartlek Training Includes (P68 course notes) Continuous running or swimming with short sprint bursts followed by a slower recovery then more continuous running or swimming. Continuous running or swimming with short sprint bursts followed by a slower recovery then more continuous running or swimming. Run – Sprint – Walk – Jog continuously and repeated. Run – Sprint – Walk – Jog continuously and repeated.

6 Fartlek Training Benefits (P68 course notes) Develops aerobic fitness (by continuous running) linked to training zone requirements. Develops aerobic fitness (by continuous running) linked to training zone requirements. Develops anaerobic fitness (by short, speed endurance sprints). Develops anaerobic fitness (by short, speed endurance sprints). Can be varied to suit requirements Can be varied to suit requirements Can be adapted to suit terrain Can be adapted to suit terrain (using short hills for speed endurance sprints during a longer aerobic run)

7 Fartlek Training Ctd (P68 course notes) Progressive overload achieved - by exercising more often (increase frequency) - by exercising faster (increase intensity) - by exercising longer (increase duration)

8 Interval Fitness Training Includes (P69 course notes) Any form of exercise that allows a work / rest ratio interval to be calculated. Any form of exercise that allows a work / rest ratio interval to be calculated. Sprint (100%) 8 x 50m with 100m walk (recovery) in between each sprint. Sprint (100%) 8 x 50m with 100m walk (recovery) in between each sprint.

9 Interval Fitness Training Benefits (P69 course notes) Benefits (P69 course notes)

10 Circuit Training Includes Includes

11 Circuit Training Benefits Benefits

12 Flexibility Training Includes Includes

13 Flexibility Training Benefits Benefits

14 Weight Training Includes Includes

15 Weight Training Benefits Benefits

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