STANDARD GRADE STANDARD GRADE PEPE

TYPES OF TRAININGTYPES OF TRAINING

Learning OutcomesLearning Outcomes

By the end of this lesson you will;By the end of this lesson you will;

Be aware of different types of Be aware of different types of trainingtraining

Understand the benefits of each type Understand the benefits of each type of trainingof training

Understand how to overload your Understand how to overload your training sessiontraining session

The most important methods of The most important methods of training for physical fitness are, training for physical fitness are,

Continuous trainingContinuous training

Fartlek trainingFartlek training

Circuit TrainingCircuit Training

Weight trainingWeight training

Interval fitness trainingInterval fitness training

Continuous TrainingContinuous TrainingAny exercises that Any exercises that ensures the heart rate ensures the heart rate is operating in your is operating in your training zone. training zone.

e.g Running, e.g Running, Swimming, CyclingSwimming, Cycling

Duration Duration 20 – 20 – 30 minutes 30 minutes

3 3 or 4 sessions per weekor 4 sessions per week

Continuous TrainingContinuous TrainingBenefitsBenefits

Develops Cardio-respiratory enduranceDevelops Cardio-respiratory enduranceDevelops Aerobic capacityDevelops Aerobic capacityEasy to planEasy to planProgressive Overload achieved byProgressive Overload achieved by

1.1. exercising more often (increasing exercising more often (increasing frequency)frequency)

2.2. exercising faster (increasing intensity)exercising faster (increasing intensity)3.3. training for longer (increasing training for longer (increasing

duration)duration)

Fartlek TrainingFartlek Training

Continuous Running or Swimming with Continuous Running or Swimming with short sprint bursts followed by a slower short sprint bursts followed by a slower recovery and then more continuous recovery and then more continuous paced running or swimming. paced running or swimming.

Fartlek TrainingFartlek TrainingBenefits Benefits

Develops aerobic fitness by continuous running Develops aerobic fitness by continuous running and by short speed endurance sprints.and by short speed endurance sprints.Can be varied to suit your own requirements, Can be varied to suit your own requirements, can be adapted to the terrain (using short hills for can be adapted to the terrain (using short hills for speed endurance sprints during a longer aerobic speed endurance sprints during a longer aerobic run)run)Progressive overload achieved by exercising more Progressive overload achieved by exercising more often (frequency) by exercising faster (intensity) often (frequency) by exercising faster (intensity) or by exercising for longer (duration) or by exercising for longer (duration)

Circuit TrainingCircuit Training

Fixed circuit of set tasks or individual Fixed circuit of set tasks or individual circuit based on individuals circuit based on individuals requirements.requirements.

Multi-station circuit, specific or general Multi-station circuit, specific or general exercises.exercises.

Exercises alter between different major Exercises alter between different major muscle groups.muscle groups.

Planned circuit focusing on specific Planned circuit focusing on specific fitness development. fitness development.

Circuit TrainingCircuit TrainingBenefitsBenefits

Develops both general and specific fitnessDevelops both general and specific fitnessVaried exercises to help stop boredom Varied exercises to help stop boredom Easy to set targetsEasy to set targetsProgressive overload achieved by Progressive overload achieved by increasing the amount of times circuit is increasing the amount of times circuit is completed, by increasing the time at each completed, by increasing the time at each station. By doing more reps at each station. By doing more reps at each stationstation

Weight TrainingWeight TrainingIsotonic exercises in which Isotonic exercises in which you move the weight you move the weight through the range of through the range of movement required.movement required.

In a shoulder press you In a shoulder press you move from a short bent move from a short bent arm start to a fully straight arm start to a fully straight arm to finish.arm to finish.

Useful for developing Useful for developing dynamic strength. dynamic strength.

Weight TrainingWeight TrainingIsometric exercises in which you hold and resist Isometric exercises in which you hold and resist against the weight.against the weight.Isometric exercises are less common than Isometric exercises are less common than IsotonicIsotonicUseful on occasion for developing static strengthUseful on occasion for developing static strengthe.g holding a press up close to the ground for a e.g holding a press up close to the ground for a number of seconds, so resisting against your own number of seconds, so resisting against your own body weight.body weight.

Free-standing weights and weight machines can Free-standing weights and weight machines can be used for both isotonic and isometric exercisesbe used for both isotonic and isometric exercises

Weight TrainingWeight TrainingBenefits Benefits

Develops both general and specific muscles.Develops both general and specific muscles.Develops muscular endurance as well as strength Develops muscular endurance as well as strength and power.and power.Straight forward to calculate for trainingStraight forward to calculate for traininge.g. 40% - 50% of maximum lift if working on sets e.g. 40% - 50% of maximum lift if working on sets and reps for muscular endurance.and reps for muscular endurance.

for strength then 80% of maximum lift is for strength then 80% of maximum lift is used.used.Progressive Overload achieved by increasing Progressive Overload achieved by increasing weight (intensity) or by increasing repetition weight (intensity) or by increasing repetition (frequency)(frequency)

Interval Fitness TrainingInterval Fitness TrainingAny form of exercise Any form of exercise that allows a work / that allows a work / rest interval.rest interval.

It is important that the It is important that the exercise you do is not exercise you do is not technically difficult. If technically difficult. If they are then your they are then your technical limitations technical limitations can make fitness can make fitness improvement difficult.improvement difficult.

Interval Fitness TrainingInterval Fitness TrainingBenefitsBenefits

Enables high intensity to be undertaken Enables high intensity to be undertaken with limited fatigue occurring.with limited fatigue occurring.Develops both aerobic and anaerobic Develops both aerobic and anaerobic capacitycapacityProgressive Overload achieved by carrying Progressive Overload achieved by carrying out the programme more often out the programme more often (frequency). By working faster or by (frequency). By working faster or by decreasing rest intervals (intensity) or by decreasing rest intervals (intensity) or by exercising for longer (duration) exercising for longer (duration)