1. 1.1.4b Methods of training and assessing fitness
Learning objectives
To understand the different methods of training and their effects.
To describe various fitness test that are useful to a performer during a PEP.

2. Task: Discuss and complete a Par-Q questionnaire
Par Q stands for Physical Activity Readiness Questionnaire
This is the first step in assessing whether an individual is suitable to do physical activity.
It asks about your health status and conditions that may effect exercise.
Task: Discuss and complete a Par-Q questionnaire

3. Methods of Training
Photo by: © LOCOG

4. Interval Training i.e. Sprint for 20 metre + walk back to start.
This training involves periods of work followed by periods of rest.
i.e. Sprint for 20 metre + walk back to start.
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What athletes/performers would benefit from this method of training?

5. Interval Training
Lactic acid and oxygen debt builds up during interval training. The rest phase allows for recovery of these levels.
What muscles group would this training help build? – think muscle types?
What body system is working during this type of training?
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- Fast Twitch muscle fibres
- Anaerobic – without air
Example = 200m

6. Interval Training Long Interval Training:
Work time can range from 20 seconds to 3 minutes.
Used by games players and middle distance runners
Who might benefit from longer interval training?
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i.e. 400m X 5 with 2 minutes rest in between each set

7. Interval Training Short Interval Training:
Work time will be no longer than 20 seconds.
Used by sprinters and racket sport players due to short bursts needed.
Who might benefit from longer interval training?
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Photo: © Manuel Rösler / Wilson Dias – Abr on wikimedia commons
i.e. 50m X 7 with 2 minutes rest in between each set

8. Continuous Training
Involves a steady but regular pace. i.e. Jogging. It is important to maintain heart rate in the training threshold (60-80% of Max).
Photo by: © LOCOG
Activities can includes running, walking, swimming, rowing or cycling.

9. Continuous Training
What muscles group would this training help build? – think muscle types?
What body system is working during this type of training?
- Slow twitch muscle fibres
- Aerobic – with air
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What particular athletes may use this method of training?
Long distance events – Marathon

10. Fartlek Training Means ‘SPEED PLAY’.
It is a combination of running, cycling speeds. i.e. 1 lap at 50% max, 1 lap walking, 1 lap at 80%
Works on both aerobic and anaerobic fitness due to the varying intensities.
Photo by: © LOCOG
What athletes may use this method of training?

11. Fartlek Training
- Used by team games performers as it suits the movements necessary for a game.
- Can be completed over different terrains - woods / hills / roads to create a variety of intensities.
Photo by: © Klearchos Kapoutsis on Wikimedia Commons. This image is reproduced under the terms of the Creative Commons License 2.5.

12. Circuit Training
Circuit training is a series of exercises completed one after another. It is a very good way of developing general fitness.
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13. Circuit training can help to improve MUSCULAR ENDURANCE
CARDIOVASCULAR FITNESS
Circuits can be made specific by using skills from your chosen sport. i.e. basketball
Stations could include:
Dribbling - Shooting - 1 vs 1 - Defending - Free throws
Photo: ©Stock.xchng.
Photo: © Stock.xchng.

14. How can the intensity be increased? i.e. make it harder
What factors should you consider about the order of the activities and why?
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How can the intensity be increased? i.e. make it harder

15. Weight Training
WEIGHT TRAINING is a form of training that uses progressive resistance against a muscle group.
How can weight training benefit a performer?
Increase muscular strength
Increase muscular endurance
Recover after injury.
Photo: © Stock.xchng.

16. Weight Training Weight training can increase:
Muscular strength: High weight x low repetitions
Muscular endurance: Low weight x high repetitions
Rest and recovery time will depend on:
Athlete’s fitness
Athlete’s weight
Sets completed
2 days is the average recovery period to mend damaged muscle fibres.
Photo: © Stock.xchng.

17. Weight Training
Pyramid sets: performer starts of light with more reps and works up to heavy weight and few reps.

18. Weight Training There are 2 ways you can train:
Machine Weights Free Weights
Photo (Free weights): © Jason.lengstorf on flickr. This image is reproduced under the terms of the Creative Commons License
Photo: © US Navy. Wikimedia Commons.

19. Weight Training Machine Weights Free Weights Positives: Positives:
-Safe to use
-Technically design to work specific muscle groups.
-Always ready to use
Drawbacks:
Extra weight cannot be added.
Positives:
-Provides a wider range of movement.
-can develop explosive strength (many top performer use free weights)
Drawbacks:
Need a spotter for safety reasons.
Injury is more likely to occur if posture is not right

20. Cross Training
Using different training methods to enhance fitness levels:
i.e. A footballer using swimming to improve cardiovascular fitness.
It can break up the routine of training while still gaining benefits.
Photo by: © LOCOG

21. EXAM QUESTION
Write down 3 statements about each of the following methods of training.
Fartlek Training
Continuous Training
Cross Training
Photo by: © LOCOG

22. Put the following statements under either one of the headings.
Free Weights
Machine Weights
c) Not for beginners:
d) Easy to work:
e) Builds up strength:
f) Limit to the amount of weight lifted:
g) Injury due to poor technique:
h) Seats and belts make them safe:
i) Can help after injury:
j) Move only in the designed way:
k) Needs a spotter:
l) Use on your own:
m) Top sportspeople use them:
n) Uses anaerobic and aerobic respiration:
o) Easier to apply more weight:
p) Always set up and ready to use
Photo by: © Jason.lengstorf on flickr. This image is reproduced under the terms of the Creative Commons License