1. 1. To know and describe the six different training methods 2. To know which sports and activities each is most suited to 3. To understand their relationships with the components of fitness and principles of training

2.  Interval training is suitable for many different sports, from individual activities such as swimming and athletics to team games such as football and hockey.  It may be better for team players, as it fits the style of many games, with short bursts followed by slow walking or jogging.  Interval training is defined as high intensity periods of work followed by defined periods of rest.

3.  Interval training is mainly designed to improve speed, but will also improve cardiovascular fitness; it is high intensity and always done at a fast pace.  It includes repeated sprint running or swimming, which is anaerobic.  It includes a rest period (interval) which allows recovery  Heart rates can be measured and shown in graphic form, so they can be evaluated and the quality of sessions compared.  It takes place over short periods or burst  It includes repetitions of high quality work which raise the pulse rate to near maximum. This will improve cardiovascular fitness.

4.  Continuous training is steady training. The working heart rate will not be very high (intensity)  There are no rest periods, and a session usually lasts for at least 15-20 minutes.  Continuous training may be most suitable to improve cardiovascular endurance. It is appropriate where high intensity training may be unwise.

5.  Improves aerobic fitness, as it includes long, comparatively slow, activity.  It is very cheap, apart from the cost of suitable footwear in the case of running.  Can be done individually or in a group  It is suitable for improving health and fitness  Can be done in a variety places.  Can be adapted to individual needs and to use the FITT principle.  A wide range of activities can be used.  Can be adapted using the FITT principle

6.  Fartlek training is suitable for games such as football, netball, and hockey, because it includes the short bursts of activity – such as starting and stopping and fast sprinting followed by a short rest.  The word Fartlek is a combination of two Swedish words for ‘speed’ and ‘play’.  Fartlek does resemble interval training; it includes periods of work followed by periods of rest. However, Fartlek sessions include sprints of varying distances, not necessarily measured distances, as in interval training.

7.  Can take place away from the track over pleasant landscapes and terrains.  Can be done over a variety of terrain  Can include hill work, both up and down hills  Can include repetitions. Eg. Up the same hill several times  Programmes can be very flexible  Rest periods can be included or the session can be continuous with intermittent hard and easy running  It is suited to most games such as rugby and netball, as well as general fitness programmes

8.  Circuit training primarily improves local muscular endurance, cardiovascular fitness, and circlo- respiratory fitness (i.e. the heart, the blood, the blood vessels and the lungs).  Circuit training involves a number of exercises, arranged so as to avoid the same muscle groups consecutively. Each takes place at a ‘station’.  It develops general fitness and is therefore suitable for a wide range of activities.

9.  It can combine many components of fitness effectively within one session.  The equipment need not be expensive  People of all levels of fitness and ability can take part as exercises can be tailored to suit individual needs.  Includes both aerobic and anaerobic activities  People work hard and can be highly motivated to succeed and reach their goals  Uses the principle of progressive overload.

10.  Weight training uses progressive resistance, either in the form of the actual weight lifted or in terms of the number of times the weight is lifted (repetitions).  It is used to;  Increase muscular strength  Increase muscular endurance  Increase speed  Develop muscle size  Rehabilitate after illness or injury

11.  Can be used to improve muscular strength, muscular endurance or power depending on how the programme is organised.  There is a wide variety of exercises from which to choose. A programme can be created to improve specific muscle groups.  It is easy to monitor progress and overload

12.  Cross Training is a mixture of training. It helps to break the monotony of using one method and can also help to reduce the stresses on the body which can result from using a single training method.

13.  Allows for a variety of training and can therefore make training more interesting.  You can train with different people in different activities, or you can train alone.  Certain muscle groups can be rested from day to day.  Training can be adapted to the weather conditions