Methods of Training

Year 9 GCSE 25/1/2011

• To identify and explore different types of training.

• To relate these training methods to specific performers

• To understand the pros, cons, how’s and why’s of certain training methods.

Lesson Objectives

Success Criteria

• MUST – be able to tell me all of the methods of training

• SHOULD – be able to give me detail regarding what the methods of training involves

• COULD – relate which method of training suits certain performers, and link the principles of training to training methods

ExerciseTraining

Difference??Exercise is physical activity with the aim

of improving fitness and health.

Training a planned programme of exercise designed to achieve targets

related to fitness or skills.

Training is either

Continuous or Intermittent

TRAINING METHODS = How we train our bodies

• CIRCUIT (different exercises)

• WEIGHT (resistance for muscular strength)

• INTERVAL (rest periods)

• CONTINUOUS (no rest)

• FARTLEK (different speeds)

• CROSS

1) Get into a group of 5 and sit at 1 table. [1 min]

2) As a group, summarise the information (using the table as guidance) so that each member of your group will be able to CONFIDENTLY share this information to others. [10 mins]

Description(3-5 points)

Training example

Components of fitness it improves

Benefits (3-5 points)

Disadvantages

Exercise constantly

Power walking (1hr)

Cardiovascular end

Little equipment needed

Can be boring

For example;Continuous

Circuit training is a very good way of developing fitness, and can be organised as follows:

Each circuit has between 8 and 15 stations. At each station a specific exercise is undertaken a number of times or for a

period of time, usually up to 1 minute. These are called ‘reps’. Example:

1) Sit-upsX 40

3) Shuttle RunsX 30

2) Step-upsX 60

4) Press-upsX 10

Circuit TrainingCircuit Training

•Circuit training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance.

Circuit Training

Circuit trainingCircuits can be used to increase either strength, aerobic fitness or both! There are usually between 8 and 15 stations and at each one you do a different exercise for 1 minute. At the end you then move on to the next station. Rest can be incorporated depending on the level of the participants.

Advantages – • Less boring because it changes all the time • Can be easily adapted for strength or endurance or different sports etcDisadvantages – • Takes a while to set up • Takes a lot of equipment

Circuit Training

1. Series of exercises completed for a certain amount of time after one another.

2. Set to develop individual needs with its own targets.

3. Activities can be simple and don’t require expensive equipment.

2) Squats1) Sit-ups

When all the exercises in the circuit have been completed this is known as a set.

3) Press-ups 4) Step-ups

5) Dolphins6) Squat Thrusts8) Pull-ups 7) Shuttle Runs

The exercises in the circuit need to be arranged so that the same muscle group is not worked twice in a row. Instead they are allowed to rest while a different muscle group is worked.

1) Step-ups 2) Stride Jumps 2) Press-ups1) Step-ups

The leg muscles will not be rested and will get tired or even injured.

The leg muscles will be rested and are less likely to get tired or injured.

Circuit TrainingCircuit Training

It is a fun way to train because it contains a variety of exercises. It can be easily adapted to suit an individual, specific aspect of

fitness or sport. It can also include weights, an exercise bike, treadmill or rowing

machine. Skill work can also be introduced such as dribbling in basketball.

Circuit Training – The AdvantagesCircuit Training – The Advantages

Circuit Training – The DisadvantagesCircuit Training – The Disadvantages

It can take a lot of time to set up a circuit. It usually requires some equipment, which can be expensive. It can be dangerous if a lot of people are trying to train all at

once.

CIRCUIT TRAINING KEY TERMS

• Stations • Muscles• Cardiovascular system• Wide range of activities• Time• Repetitions• Adapted

Advantages of Circuit Training?

• Can incorporate all health and skill related fitness factors in one session.

• Equipment does not have to be expensive.

• Tailor to suit individual needs.

• Includes aerobic and anaerobic.

• Wide range of exercises.

• Can motivate participants to work hard.

Continuous Training

Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness.

Continuous training This type of exercise is, as the name suggests, continuous! Rests are not allowed. To achieve this you must exercise at a constant rate which is within your aerobic training zone (60-80% max heart rate). Continuous training should last for bouts of at least 20 minutes (when starting) up to 2 hours or more! (think of a marathon!)

Advantages – • Needs only a small amount of easy to use, accessible equipment, if any • Good for aerobic fitness • Good for losing weight

Disadvantages – • Can be boring • Doesn't improve anaerobic fitness so isn't as good for team games like football or hockey which involve short bursts of speed

Continuous training involves long, slow distance exercise also known as LSD, undertaken at a constant rate without a rest.

Continuous TrainingContinuous Training

You can jog, swim, cycle or row for at least 20 minutes. You work in your aerobic training zone starting at 60% of your maximum heart rate

(220 – age), progressing to 85%.

Cycling Rowing Jogging

Overload is achieved by increasing the frequency, intensity or length of training.

Continuous Training

1. Improves the aerobic system.

2. Run, Swim, Cycle or Walk

3. Needs to last at least 30 minutes – no rest

4. Overload by increasing the time, distance, speed or all three

5. Improves mainly endurance

6. Good motivation required to keep going

Fartlek Training

Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.

Fartlek training Fartlek involves training at a continuous exercise, but varying the intensity and type of exercise. For example, a running session could include sprinting for 10 seconds, fast walking for 20 seconds, jogging for 1 minute and repeating this. You can also add in things like running uphill or on sand.

•Advantages – • Good for sports which require changes in pace • Easily adapted to suit the individuals level of fitness and sport• The changes in pace make each session more interesting•Disadvantages – • Too easy to skip the hard bits, therefore the athlete needs to be motivated. • Can be difficult to see how hard someone is trying!

Fartlek 1. Means ‘speed play’ and

was developed in Sweden

2. This method involves many changes of speed

3. Can be used to improve both aerobic and anaerobic energy systems

4. Can be used for many different activities

5. Running at different paces over different terrains

It involves changes in intensity without stopping or resting.

Fartlek TrainingFartlek Training

Example:

This is usually achieved by varying the speed or terrain, e.g. uphill running.

You can run, row, swim or cycle.

Fartlek is a Swedish word meaning

You can use it to improve either your aerobic fitness (stamina), anaerobic fitness (speed) or a mixture of the two.

1) Sprint 3) Sprint2) Jog 4) Jog

‘speed play’.

A Fartlek Training Session to Improve Aerobic FitnessA Fartlek Training Session to Improve Aerobic Fitness

1) Warm Up10 minutes

2) Fast Jog10 minutes

7) Cool Down10 minutes

3) Uphill Work5 minutes

4) Downhill Work15 minutes

5) Fast Jog10 minutes

6) Uphill Work5 minutes

A Fartlek Training Session to Improve Anaerobic FitnessA Fartlek Training Session to Improve Anaerobic Fitness

1) Warm Up1000 metres

2) Sprint400 metres

10) Cool Down1000 metres

3) Jog400 metres

4) Sprint300 metres

5) Jog300 metres

6) Sprint200 metres

7) Jog200 metres

8) Sprint100 metres

9) Jog100 metres

Interval Training

Interval training involves alternating between periods of hard

exercise and rest. It improves speed and muscular endurance.

Interval training Intervals are periods of exercising hard, with rest or low intensity periods inbetween. For example you may run 100 meters at 85% and then 200 at 50% to recover. This is one rep. You may perform this 5-10 times, which would complete the set.

Advantages – • Can mix aerobic and anaerobic exercise which replicates team games • It makes it easier for a coach to see when the athlete isn't trying

Disadvantages – • It can be hard to keep going when you start to fatigue • Can become boring

Interval TrainingInterval Training

Example:

You can row, run, swim or cycle.

Interval training is similar to Fartlek Training but involves rest or recovery periods. It involves a fixed pattern of work followed by a rest.

Each repetition of the pattern is called a ‘rep’ and you need to complete a set of ‘reps’ before a rest is taken.

You can use it to improve aerobic fitness (stamina), anaerobic fitness (speed) or a mixture of the both.

1) Sprint(50 metres)

2) Rest(30 seconds)

3) Repeat 10 times

4) Rest (5 minutes)

An Interval Training Session to Improve Aerobic FitnessAn Interval Training Session to Improve Aerobic Fitness

2) Fast Jog – 10 minutes, followed by a 2 minute rest: complete 6 ‘reps’

4) Cool Down10 minutes

Try to develop your own Interval training session to improveAerobic Fitness.

3) Rest and then complete between 1 & 3 ‘sets’

1) Warm Up10 minutes

Overload is achieved by increasing the ‘reps’ and ‘sets’, or by spending less time resting in between ‘sets’.

An Interval Training Session to Improve Anaerobic FitnessAn Interval Training Session to Improve Anaerobic Fitness

1) Warm Up1000 metres

2) Sprint – 100 metres, followed by a 1 minute rest: complete 12 ‘reps’

4) Cool Down1000 metres

Try to develop your own Interval training session to improve Anaerobic Fitness.

3) Rest & then complete between 1 and 3 ‘sets’

Weight Training

Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly).

WEIGHT TRAINING is a form of training that uses progressive resistance against a muscle group.

1. Increase muscular strength

2. Increase muscular endurance

3. Recover after injury.

HOW CAN WEIGHT TRAINING BENEFIT A PERFORMER?

1. Involves shifting weight to increase the strength of muscles using a programme of repetitions and sets

2. Repetitions is the number of lifts and sets is the number of times you will complete the repetitions.

3. Less weight and more reps will help develop endurance

4. More weight less reps will develop strength.

Weight Training is used to:

• Increase MUSCULAR STRENGTH

• Increase MUSCULAR ENDURANCE

• Increase speed

• Develop muscle size

• Rehabilitate after injury

Weight Training & Types of StrengthWeight Training & Types of StrengthThere are 3 different types of strength. Most sports require a combination of them all, but usually need one slightly more than the other two.

As a result, when weight training you need to decide exactly what sort of strength you want to develop and how.

Static Strength Dynamic Strength Explosive Strength

Maximum force appliedto a stationary object.

Force applied in one movement at speed.

Repetitive application of force.

Cross-trainingCross-training uses a combination of activities to break up the potential boredom of using a single type of training.

As cross-training is a mixture of various types of training, it can be adapted to suit an individual’s needs and preferences. For example, an individual could spend one day running, one day swimming and one day playing tennis.

This type of training is a good way to maintain a high level of general fitness, while resting muscles used in a main activity.

Elite athletes, however, may find that it is not specific enough to prepare them for their chosen activity. Elite cyclists do almost

all their training on bikes.

Cross Training

Cross training involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jump.

 Cross training combines different methods of training in the same

session and is adaptable to a variety of situations.

How the method works:

• The changing of activities enable the body to rest = prevents injury.

• Varied training = more enjoyable.• Training can be tailored to contain individual or group work (or

both).• Adapted to individual needs and preferences.• Develops mainly general and, specific fitness. 

Task

• Perform 2 laps of square as shown on diagram in classroom

1. Is this FARTLEK?

2. What could we change?

3. How could you relate to sport of your choice?

Jog

Walk

Stride

Skip

Activity – What methods of training could you use for each performer? What Would you Include?What Would you Include?

What fitness components would you train?

Recap

• What are the 6 methods of training?

• What are the two energy pathways?What are the two energy pathways?

• What is used to create energy in each pathway? And what is created as a bye product?

Exam-style questions

1. In relation to weight training, what is meant by the following:

a) repetitions

b) sets

2. Circuit training is a commonly used method of training.

a) Give two advantages of using circuit training.

b) Give one possible disadvantage of using circuit training.

What have we learnt?

• We identified, explored and performed the 6 methods of training

• We related these methods to specific performers.

• We should now understand the pros, cons, how’s and why’s of certain training methods.