1. Training Methods Weight Training Circuit Training Fartlek Training
Continuous Training
Altitude Training
Altitude Training 2
Interval Training

2. Continuous Training
You walk, jog, cycle or swim at a steady pace, with out rest
To overload - increase the time, distance, speed or frequency
Advantages
Great for aerobic fitness
No need for special equipment
Disadvantages
X Can be boring Components of fitness?

3. Fartlek Training
When you train using different speeds eg 2 mins jog, 2 mins fast walk, 30 sec sprint
To overload - increase the time, speed, difficulty of terrain eg uphill in sand Advantages
Good training for sports with many changes of speed.
Change of pace makes it interesting.
Disadvantages
X It’s easy to miss out the hard work
Components of fitness?

4. Interval Training
Periods of work followed by periods of rest eg jog 5 mins, rest 5 mins, jog 5 mins (running and swimminng)
To overload - increase work time, decrease rest time
Advantages
No need for special equipment
Can mix aerobic and anaerobic work
Disadvantages
X It’s hard to keep going. You need determination
Components of fitness?

5. Weight Training
Exercises all involve pushing, pulling or lifting a load (body, free weights, machine)
To improve strength lift ________ weights
To improve endurance lift ______weights
To overload - increase weights and reps
Advantages
It’s easy to increase the load
It’s easy to work on different muscle groups
Disadvantages
X Can injure yourself lifting a load that’s too heavy
X Not suitable for u16 as body frame is still developing
Components of fitness?

6. Circuit Training
A circuit usually has 8 to 15 stations. You do different exercises at each station.
To overload – more reps, increase work time, decrease rest time, repeat the circuit.
Advantages
Fun as a variety of exercises
Target lots of different components of fitness
Disadvantages
X Lot if time to set up
X Requires planning so people not in each others way
Components of fitness?

7. Classwork/ Homework
For each Training Method you need to say the following
Description
Advantages
Disvantages
Components of fitness that can be improved

8. Fitness Training – Key Terms
Repetitions – The number of times you actually move the weights,
One bicep curl = one repetition
Sets – A group of repetitions
- Eg 15 repetitions = 1 set

9. Anaerobic Zone Circuit
For exercises like running sprints, your heart-rate zone to achieve the strength-building benefits of anaerobic exercise is 80 to 90 percent of your MHR.
At this level your body burns short term energy reserves and only about 15 percent of your energy comes from fat.
Lactic acid builds up in your muscles and you will quickly become winded. Consequently, you can only do anaerobic exercise for short intervals.
However, your body will recover in a few minutes, so you can repeat the exercise several times during a single workout.
Circuit

10. Aerobic Zone
If you goals include more strenuous activities, such as running a marathon, you'll need to move your aerobic exercise up to the 70 to 80 percent of MHR range.
In this "training zone" you burn more calories, although only 50 percent come from fat. You build your endurance and level of cardiovascular fitness.

11. Fitness Training – Key Terms
Maximum Heart Rate age
- Eg =205
Training Threshold - The minimum level that your heart rate needs to be for fitness to improve.
Anaerobic Training zone - Improving your performance for short periods of exercise. Break down glycogen without O2 – lactic acid produced % of your max heart rate.
Aerobic Training zone – Improve general fitness especially endurance % of your max heart rate

12. Your Heart Rate Maximum Heart rate Anaerboic Training Zone
Aerobic Training Zone
Training Threshold