1. Training Methods Learning Objective: To be able to name and explain a variety of different training methods

2. Continuous Training  Includes running, swimming, rowing or cycling at ‘steady state’ to develop aerobic endurance.  Working at a percentage of maximum heart rate.  HR monitor worn.  Intensity can also be measured using Borg scale.  Important method of training for wide variety of sports.  Essential for improving aerobic fitness / stamina

3. Intermittent Training (interval training)  Involves alternating periods of effort and recovery.  Can work at greater intensity than continuous training (again uses % of max HR)  Predominantly anaerobic.  Easy to add variety through adjusting duration, intensity and type.

4. Intermittent / Interval Training Long Interval training  Work at 85% of max for anywhere between 15 seconds and 3 minutes  Similar amount of rest time  Good for games players / middle distance runners Short Interval training  Work at maximum levels for no more than 15 seconds  Extended rest time (up to 2 minutes)  Good for racket sport players

5. Plyometric Training  A form of power training involving the stretching of a muscle followed by an immediate contraction.  Jumping and bounding exercises.  Activates ‘stretch reflex’ producing a more forceful contraction.  Excellent for power training but can be dangerous.  Requires a thorough warm up to avoid injury.  Performer must complete strength training for the supporting muscles to avoid injury.  Good for any sport which involves explosive movements.

6. Mobility Training  Static stretches most effective at end of session to aid flexibility.  Dynamic stretches should be built up gradually.  PNF is an excellent form of mobility training.  PNF is a training session in itself and not a warm up.  Must be done carefully to avoid injury.  Requires rest between each session.  Important for injury avoidance and improved performance levels.

7. Weight training  Can be used to improve strength, power and muscular endurance.  Useful as part of recovery from injury.  Requires moderately little space or time.  Easy to make sport-specific.

8. Principles of Weight Training:  Involves free weights and resistance machines  Exercises relate to muscle group being developed  Uses number of repetitions / sets  Resistance is calculated using 1 rep max / Work at a percentage of 1 RM  Develop strength (and/or) power through heavier resistance / high weight and less repetitions / sets  60 - 80% plus of 1 RM  Develop muscular endurance through lighter resistance / lower weight and more repetitions / sets  50 - 60% of 1 RM  Principles of training / FITT/ specificity/rest/SPORT/intensity

9. Circuit Training  A series of exercise ‘stations’ performed in order.  Almost infinitely variable (length of rest, type of exercise, muscle groups trained etc)  Requires little specialist equipment and can be done in a small space with large groups  Either fitness or skill based.  Thought needs to be put into which exercises are involved in a circuit and the order in which each station is completed (dependent on the needs of the performer).

10. Circuit Training Set-up  Timed circuits- set time for exercise followed by set periods of rest  Fixed Load- Station is labelled with exact amount of repetitions to do  Varied laps (sets)- Most circuits will have more than 1 lap, may vary the time of exercise or rest. Can add sprint laps with short exercise times and very little rest in between

11. Exam Question You have been asked to help with the circuit training sessions for a sixth form basketball team. Explain how you would use your knowledge of circuit training when planning your sessions. (6 marks)