TRAINING & ITS EFFECTS Methods & Types of Training

1. TRAINING & ITS EFFECTS Methods & Types of Training

2. Continuous Training Continuous training involves training for long periods where the intention is that your heart rate stays in your training zone. Exercising for 20-30 mins for 3-4 times a week is one example of continuous training. Helps to develop C.R.E. Training For Physical Fitness

3. Training For Physical Fitness Fartlek Training Involves running different speeds over different terrains for a long period of time (20-30 mins) Helps to develop C.R.E.

4. Training For Physical Fitness Circuit Training Involves general exercises which alternate the demands made on the major muscle groups as you complete the circuit. Ie. Sit-Ups, Burpees, Press Ups, Step Ups, Shuttle Runs, Tricep Dips. Helps to develop Muscular Endurance.

5. Training For Physical Fitness Weight Training Weight training is an effective way to improve all types of strength (static, explosive, dynamic) • Strength- 80% of Maximum • Muscular Endurance- 50% of Maximum • Power- 80% of Maximum Explosively Helps to develop Strength; M.E; Power

6. Training For Physical Fitness Interval Training Enables you to work at a high level of intensity followed by periods of rest. Work to rest ratio 1:6 3 Sets of 10 Sprints Work for 5 secs, Rest for 30 secs 5 Mins between each set Helps to improve Speed.

7. Specificity Training has to be specific to your needs; it has to be relevant to the activity, and to your existing levels of fitness and ability. A basketball player needs C.R.E to last the full game, so he will train for that specific aspect of fitness.

8. Training For Physical Fitness Rest & Recovery With any training programme it is important that you do not over train. This can be avoided by taking a regular rest and recovery time during training sessions and by avoiding over training each week.

9. Questions (i) Activity______________________ Aspect of fitness 1____________________ Aspect of fitness 2____________________ (ii) Training method used to improve aspect 1 ________________________________ How you used the method in practice __________________________________________________________________________________________ Training method used to improve aspect 2 ________________________________ How you used the method in practice __________________________________________________________________________________________

10. Questions Activity 1________________________ Type of training 1_____________________ Give specific examples of how you made the training progressive. _____________________________________________________________________________________________________________________________________________ Activity 2________________________ Type of training 2______________________ Give specific examples of how you made the training progressive. _____________________________________________________________________________________________________________________________________________

11. Questions Choose an activity which requires cardio-respiratory endurance. Activity_________________________ • Name a type of training you could use to improve your cardio-respiratory endurance _____________________________________________ • Describe what you would do during this type of training _______________________________________________________________________________________________________________________________________ (iii) What could you do to make sure that you are working at the correct intensity? _______________________________________________________________________________________________________________________________________