B3 Fitness Training Methods:

Connector Which component of fitness do all 3 of these events require? Write down the definition of this component of fitness by making a sentence with 12 words? Do you agree with your partner’s sentence? Now add or subtract 2 words to your partner’s sentence.

Learning Outcomes All pupils will understand the basic principles of the four different aerobic endurance training methods. Most pupils will understand the advantages and disadvantages of four different aerobic endurance training methods. Some pupils will understand how principles of training can be used to modify the aerobic endurance training methods.

Aerobic Endurance All of these athletes require high levels of aerobic endurance. With your elbow partner discuss the similarities and differences between the ways they train to improve their aerobic endurance? Explain your answer.

Aerobic Endurance –Training Methods Name the four training methods that improve aerobic endurance. How many did you come up with?

Aerobic Endurance –Training Methods Did you name any of these? Continuous Interval Fartlek Circuit Write down any words/terms you associate with each type of training. What could each type of training involve? eg: What do you think of when you hear the word ‘Interval’? How could this be linked to a method of training?

Task On the walls around the room are 4 detailed sheets of paper explaining each method of training. With a partner read each box and complete the worksheet. Extension Task- write any additional key points to each training method

Recapping Task Familiarise yourself with the key points to each method of training. Swap the worksheet with another pair and explain you answers to each other.

What method of training are this class performing?

What two types of training methods do you think that this performer undertook to get these results and why? Identifying methods of training

What two type of training methods would you suggest for this Ronaldo and why?

Task In the next two pages in your book split each page into four boxes. Each training method has two boxes. In one box write advantages and in the other disadvantages. On your own think of two advantages and disadvantages for each training method. Continuous Interval Circuit Fartlek Advantages Disadvantages

Continuous Training Did you come up with any of these? Advantages: Simple to perform. Good for athletes returning from injury. Easy to train at the chosen intensity. Disadvantages: Does not improve speed (anaerobic) or agility. It is not ideal for games players who need to be able to change pace. Continuous training can be extremely boring! High risk of injury if running long distances on a hard surface.

Circuit Training Advantages: You can target specific muscle groups and develop aerobic endurance, strength, power, muscular endurance. Can be easily adapted to suit the needs of a particular sports performer. Disadvantages: Requires safety precautions because of the amount of equipment and can take time to set up. May lack the specificity for ultra endurance athletes (e.g marathon runners).

Fartlek Training Advantages: Required for sports with a change of pace. Is aerobic and anaerobic so can closely mimic the requirements of different sports. This type of training can be used to avoid boredom. Disadvantages: Can be difficult to see how hard someone is trying and the intensity they are at.

Interval Training Advantages: Can mix aerobic and anaerobic exercise which replicates team games. Can be easily altered to be specific for almost any sport. Disadvantages: It can be hard to keep going when you start to fatigue. Can become boring.

Scenario Sam is a long distance runner. He runs 4 days a week. He has increased his continuous training length over recent weeks from 45mins to 60mins per session as Sam was finding the training too easy. Sam knows the importance of the intensity of his training and ensures that he is always training in the aerobic zone. However Sam is starting to get bored of his repetitive training. What advice would you offer Dave regarding his training to stop him getting bored but still making it specific to his needs?

Extension Task You are a fitness coach. The following athletes come to you and want to improve their aerobic endurance. Write down which methods of training would you recommend to them. Explain your answer. Football Player Tennis player 10,000 metre runner Badminton player Boxer Rower (2000 meters)

Principles of Training Type – the type of training are you doing? Continuous, fartlek, circuit? Intensity – how hard you train? 50%, 65%, 75% of maximum Heart Rate? Frequency- how often you train? Once, twice, three times per week? Time – How long you train for each session? 30mins, 1hr, 1½ hrs? Now choose two of the aerobic endurance athletes and apply the FITT principle of training to improve them.

Home Learning Complete both pages of the methods of training home learning sheet with detail as you have the weekend to make sure it is to your best ability!