Training methods Learning Objectives To be able to name and describe a variety of training methods. To be able to link each method of training to appropriate components of fitness. Content 3.3.2 Factors to consider when deciding the most appropriate training methods and training intensities for different physical activities and sports (fitness/sport requirements, facilities available, current level of fitness) 3.3.3 The use of different training methods for specific components of fitness, physical activity and sport: continuous; Fartlek; circuit; interval; plyometrics; weight/resistance. Fitness classes for specific components of fitness, physical activity and sport (body pump, aerobics, Pilates, yoga, spinning). The advantages and disadvantages of different training methods

Training Methods Different training methods can be used to improve different components of fitness. When designing your PEP you will need to think carefully about which training methods you use. There are 6 training methods which you need to know about: Continuous training Fartlek training Circuit training Interval training Plyometrics Weight/resistance training

Continuous Training This develops cardiovascular fitness. It involves working continuously with no rest periods. It involves aerobic activity for at least 30 mins / 5 times a week to significantly improve fitness levels. Includes running, swimming, cycling etc How do we ensure that we are working aerobically? Advantages: No need for specialist equipment Easy to organise Can be done independently or in a group Disadvantages: Can be boring and repetitive due to no variation Can lead to overuse injuries Due to low intensity it is only good for aerobic endurance

Fartlek Training ‘Fartlek’ means ‘speed play’ in Swedish. It is a form of continuous training that involves running at different paces over different terrains. Advantages More interesting than continuous training More appropriate for games players as it mimics games in that there are periods of running, sprinting, jogging etc. Does not require special/expensive equipment Disadvantages Easy to reduce intensity too much if feeling tired/demotivated Need high levels of motivation Need to consider safety when running off road

Circuit Training Involves training by completing a number of different exercise stations. Each station needs to be carefully selected to ensure that the appropriate components of fitness and muscle groups are being worked. You must be careful not to work the same muscle groups on consecutive stations in order to allow recovery. Each station can be worked on for either a set amount of time or a set number of repetitions. Intensity can be increased by increasing the time spent on each station, reducing the rest time between stations, or by increasing the number of laps completed.

Circuit Training Advantages Can be done with minimal equipment (skipping ropes, benches etc) Can be altered to train any component of fitness Can be skill-related Can be fun due to variation Disadvantages Can need expensive equipment Can take time to organise / set up

Interval Training Training which involves working at maximum effort followed by a period of rest. Great for improving speed and is therefore used by sprinters and any other sports which require speed. Can be very anaerobic with short sprints or aerobic with longer runs Advantages No specialist equipment required Beneficial for most sports Disadvantages May get boring/demotivating due to repetition of sets Need to carefully plan training intensities to ensure appropriate gains

Weight / Resistance Training Resistance training can involve any aid that increases the work the body has to do (e.g. parachute sprints) Weight training is a form of strength training using free weights or machines. Can be used to improve muscular strength (using high weight and low reps) or muscular endurance (using low weight and high reps), and power. Advantages Exercises can easily target specific muscle groups Can be done with minimal equipment (e.g. resistance bands) Disadvantages Risk of injury if intensity is too high Must learn correct technique in order to do safely

Plyometrics Jumping, bounding, hopping and skipping exercises designed to improve power. Muscles are lengthened (isotonic eccentric contraction) as the body lands (e.g. when dropping from a jump) and then immediately shortened (isotonic concentric contraction) when the body jumps again. Generally done for lower body but can be adapted for upper body (clap push ups etc) Advantages Can be done with minimal equipment Disadvantages Can easily cause injury if done incorrectly or if performer is not physically prepared

Fitness Classes There are a range of fitness classes available which you will need to have a good knowledge of. Can you describe what each of the following classes involves and which components of fitness it would benefit: Body Pump Aerobics Pilates Yoga Spinning

Body Pump Complete body work out using weights to increase strength and muscular endurance.

Aerobics Complete body workout to music focussed on improving cardiovascular fitness. Many variations including water aerobics and step aerobics.

Pilates Exercises performed on a mat which may include some form of resistance (e.g. resistance bands). Focus is on the core muscles. Improves strength, balance and flexibility.

Yoga Requires minimal equipment. Involves static poses designed to improve strength, balance and flexibility.

Spinning Indoor cycling workout. Involves varied intensity cycling designed to improve cardiovascular fitness and muscular endurance.

Test your Knowledge Name the 6 methods of training Continuous training is predominantly aerobic. True or false? What does Fartlek mean in Swedish? State a potential disadvantage of circuit training. Which method of training involves working at maximum effort followed by a period of rest. Which method of training can be used to improve muscular strength, muscular endurance or power? What type of exercises are involved in plyometrics? Name 4 different types of fitness class. Name a type of fitness class aimed at improving strength, balance and flexibility. What is done in a spinning class?