GCSE Physical Education Methods of Training

Learning Objectives By the end of this lesson pupils should: Know and be able to describe the 6 different training methods Know which sport and activities each is most suited to Explain how each can improve health and fitness Understand their relationships with components of fitness and the principles of training

Methods of Training Fitness is very important to all physical activities. In some sports, fitness can be the difference between elite level and performance level. A number of training methods can be used to improve fitness. Each is designed for a specific purpose, to improve a specific aspect of fitness, and therefore each suits different sports and activities.

Methods of Training There are 6 different training methods: Interval Continuous Fartlek Circuit Weight Cross

Why would these athletes use interval training?

Interval Training Defined as high intensity periods of work followed by periods of rest (jogging, walking, or stopping). Aim of interval training is to have a high quality workout. Mainly designed to improve speed, but will also improve cardiovascular fitness; it is high intensity and always done at a fast pace.

Interval Training ‘Work’ period (interval) maybe a distance to run, such as 100m. This will be determined by the sport being trained, using the principle of specificity. ‘Rest’ period (interval) maybe a walk back to the start or simply not working. The number or repetitions of work and rest periods is important in interval training.

Interval Training - Advantages Includes repeated sprint running or swimming, which is anaerobic It includes a rest period (interval) which allows recovery Heart rates can be measured, evaluated and compared It takes place over short periods/bursts Repetitions of high quality work, raising pulse rate to near max

Why would these athletes use continuous training?

Continuous Training Continuous training is steady training. The heart rate intensity will not be very high, there are no rest periods, and a session usually last for atleast 20 minutes. Continuous training is suitable to improve cardiovascular endurance. It is appropriate where high intensity exercise might be unwise.

Continuous Training Continuous training is appropriate for pre- season and off-season training. Long distance athletes, cyclists and swimmers may use continuous training as it resembles their competitive activity. However continuous training is usually used as well as other methods of training.

Continuous Training - Advantages Improves aerobic fitness, as it includes long, slow intensity activity It is suitable for improving general health and fitness Can be done in a variety of places Can be adapted for individual needs using fit principle Wide range of activities can be used (running, cycling, rowing machines, etc.)

Fartlek Training What do you think Fartlek Training is?

Fartlek Training Fartlek training is suitable for games such as football, netball, and hockey, because it includes short bursts of activity - including starting and stopping and fast sprinting by a short rest. Fartlek originated in Sweden. Fartlek is a combination of fast and slow running. Takes place over countryside, forest, and hills.

Fartlek Training In many ways it resembles interval training; like interval training, it includes periods of work followed by periods of rest (or lighter work). However Fartlek includes sprinting for various distances, not measured distances like interval training.

Fartlek Training - Advantages Takes place away from the track Can be done in a variety of places Can include repetition (up/down the same hill) PEP can be flexible Rest periods can be included, but content of training is very flexible It is suited to game players as well as for general fitness programmes

Circuit Training What athletes could use circuit training?

Circuit Training Circuit training involves a number of exercises, arranged so the same muscles groups aren’t being worked all the time. Each exercise takes place at a ‘station’ in the circuit. Circuit training develops general fitness, working both the muscles and the cardiovascular system

Circuit Training Stations may be carried out for either a set length of time or a set number of repetitions, according to the fitness level of the participant. Another way of circuit training is a ‘skills circuit’ for a particular activity. Like all methods of training, it must be specific and catered for the individual’s needs.

Circuit Training - Advantages It works a variety of components of fitness in one training session Low cost All abilities can take part (individual needs) Wide range of exercises makes session interesting Rest periods can be included, but content of training is very flexible Uses principle of progressive overload

Weight Training Weight training improves which components of fitness?

Weight Training Weight training uses progressive resistance, leading to progressive overload. This resistance is either the amount of weight or the amount of times it is lifted (repetitions). It is used to: Increase muscular strength Increase muscular endurance Increase speed Develop muscle bulk (size)

Weight Training Weight training is suitable for a number of strength events. A PEP that uses weight training will require specific individual needs, this includes: Number of exercises (6-8 exercises) Exercises for each muscle group (activity specific) Weight used (repetition max - RM) Number of repetitions (10 repetitions per set) Number of sets (3 sets of 10 reps) How fast the exercise is done (1-2 seconds) Length of rest between sets (1-2 minutes) Frequency of training (1 day rest between sessions)

Weight Training - Advantages Used to improve muscular strength, muscular endurance or speed All abilities can take part (individual needs) Wide range of exercises makes session interesting Can be made specific to the individual It is easy to monitor progress and overload (progressive overload)

Cross Training What do you think cross training is?

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