1. GCSE PHYSICAL EDUCATION A5: The Methods of Training

2. Objectives By the end of this module you should be able to: 1. Describe with examples, isotonic and isometric contraction and explain the differences between them in relation to various sporting activities. 2. Describe what is meant by circuit, weight, interval, continuous, cross & fartlek training explaining why each is important to differing sporting activities. 3. Relate various methods of training to the principles of training. 4. Show an understanding of the exercise session (warm up, main activity and cool down). 5. Explain the role of aerobic and anaerobic activity in relation to exercise.

3. Objectives 6. Describe the immediate effects of exercise, the effects of regular training and exercise and the long term benefits of exercise on the bones, joints and muscles. 7. Describe the immediate effects of exercise, the effects of regular training and exercise and the long term benefits of exercise on the cardiovascular and respiratory systems. 8. Understand what is meant by recovery rates, plot examples on a graph and evaluate the results. 9. Graphically demonstrate and explain the use of target zones.

4. Aerobic vs Anaerobic Aerobic Exercise is = exercise performed in the presence of oxygen Anaerobic Exercise is = exercise performed in the absence of oxygen AerobicMarathonSwimmingCyclingRowingBadmintonAnaerobicSprinting Weight lifting Long Jump VaultingBaseball

5. Interval Training Interval training is a form of training that consists of: -a series of work intervals -a series of rest intervals The length and number of each of these two factors is dependent on what you want to achieve in your training. Interval Session 1 = 100m sprinter Objective = improve and maintain speed in last 40m of race Work Interval = 120 metres – race pace Rest Interval = 400 metres – walk pace 5mins Number of intervals = 6

6. Interval Training Interval Session 2 = Cross Country Runner Objective = improve running at different speeds Work Interval = 500 metres at race pace Rest Interval = 500 metres at less than race pace Number of Intervals = 6 Interval Session 3 = Professional Footballer Objective = improve recovery time for sprints whilst playing Work Interval = 5 metre shuttle sprints 30 seconds Rest Interval = 1 minute 30 seconds Number of Intervals = 10

7. Continuous Training Continuous training means, exercising for long periods of time without rest. Continuous training is arguably the best form of physical exercise to improve cardio-vascular endurance. Examples include running, cycling and rowing for long periods of time As you know from your work with the principles of training not everyone is the same. In fact we all have individual needs. It is therefore important that we are training at the right level for us in order for it to be beneficial. One of the best indicators we have of our cardiovascular fitness is our recovery rate.

8. Recovery Rates This is the time it takes to recover back to your normal resting heart rate. It is indication of how fit you are, the quicker your heart rate recovers back to normal resting rate after intense exercise the fitter you are. With regular continuous training your recovery rate is likely to improve (e.g. decrease).

9. Recovery Rates A sports person with a 4 minute recovery rate would have the following results Resting Heart Rate Heart Rate After 0 minutes rest Heart Rate After 1 minutes rest Heart Rate After 2 minutes rest Heart Rate After 3 minutes rest Heart Rate After 4 minutes rest 66 beats per minute 130 beats per minute 112 beats per minute 95 beats per minute 80 beats per minute 66 beats per minute

10. Target Zones To see if exercise is beneficial to you it must be of a high enough intensity to be in your target zone. As a rough guide we can calculate our maximum heart rate according to our age. Maximum Heart Rate (MHR) = 220 – (your age) Mr Dyke’s MHR = 220 – 22 = 198 beats per minutes From this you can calculate your target zone for cardiovascular training. For aerobic training, that is for continuous training to be having a positive effect you must train for at least 20 mins with your heart rate between 60 and 80% of your MHR.

11. Training Zones Over 95% is our speed training zone. We need long recovery periods during this training. 90% - 95% MHR is our anaerobic training zone. Training here will improve our anaerobic fitness. Recovery periods are important. 80% - 90% is our anaerobic threshold zone. Here we are changing from aerobic to anaerobic. As we get closer to 90% MHR lactic acid will start to accumulate. 60% - 80% MHR is our aerobic training zone. Training here will improve our aerobic fitness. 60% MHR is called our aerobic threshold. Below this threshold there is no training effect. Up to 60% MHR is called the recovery zone. Working at this level will help you recover quicker during training.

12. Strength Training When we perform an exercise where the length of our muscle is not changing it is known as an ISOMETRIC contraction. When we perform an exercise where the length of our muscle is changing it is known as an ISOTONIC contraction. When we perform an exercise where the speed of the muscle movement stays the same throughout the range of movement it is known as an ISOKINETIC contraction – this is only achieved with the aid of a mechanical device used by physio’s.

13. Strength Training Isotonic Contraction Isometric Contraction Isokinetic Contraction Bicep Curl Cycling Kicking A Football Netball Chest Pass Overhead Clear Shot Tug of War Rugby Scrum Handstand Handstand Weight Lifting Archery

14. Weight Training Weight training is sometimes called resistance training. It can be accomplished in three ways. -Using FREE WEIGHTS (dumb bells & bar bells) -Using MACHINE WEIGHTS (pec dec & lat pull down) -Using CALLISTHENIC EXERCISES (press ups & situps) Free weight and machine training if done correctly can lead to overload and progression and is an excellent way of toning and building muscles. Like the target zone for continuous training, weight training uses the concept of the ONE REPETITION MAX.

15. Weight Training One Rep Max = This is the maximum amount we can lift using maximum effort. Once we know this then we can work out the weight depending on our objective. To build muscles / strength Lift heavy weights 60-80% of 1 rep max REPS = 6-8SETS = 3 To tone muscles Lift lighter weights 40-60% of 1 rep max REPS = 12 – 15SETS = 5

16. Circuit Training Circuit training is performing selected exercises or activities in a sequence. These are normally performed at stations for a specific period of time. One of the big advantages about circuit training is that you can design the circuit to meet different objectives. For example it could be a strength circuit or a mixture of anything for general fitness

17. Circuit Training Circuit For General Fitness Time at each station = 1 minute Complete circuit = 2 times Sit ups Shuttle Runs Press Ups Squat Jumps Pull Ups BurpeesDips Step Ups

18. Circuit Training Circuit for basket skills Time at each station = 1 minute Complete the circuit = 2 times 10metre dribbles Right side lay up Bounce passes Left side lay up Dodge & shuffle run Set shots Chest passes Rebounding

19. Benefits Of Exercise Long Term Effects of Aerobic Training: Heart Our chambers become larger with thicker muscular walls Emptying of chambers becomes faster Our stroke volume becomes bigger than that of an untrained person Blood & Arteries Arteries become larger and more elastic Our blood pressure is lower Body Fat Our body uses more fat & less carbohydrate as a fuel for exercise

20. Benefits of Exercise Tendons & Ligaments Tendons become stronger Ligaments are more flexible as a result of stretching and less likely to sprain. Bones become stronger as more calcium is produced Oxygen Use We breathe less for shorter periods of time We can work closer to our VO2 max. We can increase our VO2 max by as much as 20% The number of alveoli in our lungs increase Our muscles can store more amounts of oxygen Increase in the number of blood capillearies

21. Long Term Effects of Anaerobic Training Our fast twitch muscle fibres increase in size Our muscles are able to cope with lactic acid Our muscle cells can store greater amounts of ATP, creatine phosphate and glycogen There is an increase in quantity, speed and efficiency of chemical reactions which produce and use energy in our muscles

22. Long Term Effects of Resistance Training Greater amounts of ATP, Creatine Phosphate and Glycogen stored in muscles. Muscles hypertrophy and contract more quickly. Fast twitch muscle fibres increase in size. Ligaments & tendons become stronger as a result of exercise. Muscles atrophy when they become inactive, for example through injury.

23. Long Term Effects of Resistance Training On Strength Our muscles adapt to the amount of work they have to do. Heavy weight lifting results in an increase in muscular strength. Heavy weights lifted with a few fast repetitions increase our muscular power. Lighter weights with many repetitions results in an increase in muscular endurance.