1. Preparation of the Body
Lesson 6

2. Methods of Training
Match the methods of training with the correct description, benefit and activity.

3. Continuous Training
Includes any exercises (e.g. running, swimming and cycling) that ensure that the heart rate is operating in your training zone for approximately 20 to 30 minutes for three to four sessions per week
Venue – indoor, outdoor or pool-based
Benefits
Develops cardio-respiratory endurance
Develops aerobic capacity
Straight forward to plan
Progressive overload achieved by exercising more often (increasing frequency), by exercising faster (increasing intensity), or by training for longer (increasing duration).

4. Fartlek Training
Includes continuous running or swimming with short sprint bursts followed by a slower recovery and then more continuous paced running or swimming
Venue - Indoor, outdoor or pool-based
Benefits
Develops aerobic fitness (e.g. by continuous running) linked to training zone requirements; develops anaerobic fitness (e.g. by short, speed-endurance sprints)
Can be varied to suit your own requirements; can be adapted to terrain (e.g. using short hills for speed endurance sprints during a longer aerobic run)
Progressive overload achieved by exercising more often (frequency), by exercising faster (intensity) or by exercising for longer (duration).

5. Interval Training
Includes any form of exercise that allows a work/rest interval to be easily calculated (e.g. swimming, provided that you can swim reasonably well).
Venue - Indoor, outdoor or pool-based
Benefits
Enables high intensity work to be undertaken with limited fatigue occurring.
Develops both aerobic and anaerobic capacity
Progressive overload achieved by carrying out the programme more often (frequency), by working faster or by decreasing rest intervals (intensity) or by exercising for longer (duration).

6. Circuit Training
Includes a fixed circuit of set tasks or individual circuit based on individual’s requirements
Multi-station circuit. Stations could include specific or general exercises (e.g. bench jumps, squat thrusts, and sit ups)
General exercises alternating between different muscle areas.
Planned circuit focusing on specific fitness development.
Venue - Indoor or outdoor
Benefits
Develops both general and specific fitness

7. Flexibility Training
Includes forms of flexibility or mobility exercises which allow active or passive stretching or resistance.
Venue - Indoor or outdoor
Benefits
Enables exercises to be completed which are designed to increase a range of movement around a joint.
Increase a range of movement around a joint
Progressive overload achieved by carrying out the programme more often (frequency), by working at more advanced and demanding stretching exercises (intensity) or by exercising for longer (duration).

8. Weight Training
Includes isotonic exercises in which you move the weight through the range of movement required.
Isometric exercises in which you hold and resist against the weight.
Free standing weights and weight machines can be used for both isotonic and isometric exercises.
Venue - Indoor
Benefits
Develops both general and specific muscles.
Develops muscular endurance as well as strength and power.
Straightforward to calculate personal values for exercises.
Progressive overload achieved by increasing weight (intensity) or by increasing repetition (frequency)

9. Principles of Training

10. Specificity Specificity is the first key principle of training.
Training has to be specific to your needs:
It has to be relevant to the activity.
It has to be relevant to your existing levels of fitness and ability.

11. Progressive Overload
Progressive overload is the second key principle of training.
You progressively add to the demands of your fitness programme as your body adjusts to the benefits of you current programme.

12. Progressive Overload Progressive overload can be achieved in 3 ways.
FREQUENCY
INTENSITY
DURATION

13. Frequency This is how often you train.
To improve muscular endurance you should train 3-4 times each week.

14. Intensity This is how hard you train.
Intensity can be adapted by adjusting the work-rest ratio.
EXAMPLE: moving from 30 seconds work and 30 seconds rest in weeks 1 & 2 to 35 seconds work and 25 seconds rest in weeks 3 &4

15. Duration This is how long you train for.
The length of your training sessions can be increased as your fitness improves
EXAMPLE: lengthen sessions from 20 minutes to 30 minutes.

16. Reversibility
If you stop training your body will revert to the condition it was in before you started training.

17. Homework Choose an activity Choose a method of training
Describe the principles of training, give examples from a training session you have participated in in class. (6)