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Standard Grade PE Revision Methods/Principles of Training Brannock High School

Standard Grade PE Revision Methods/Principles of Training Brannock High School. In order to improve your fitness, there are many types of training that you can use. We are going to look at six methods of training for Physical Fitness:. Circuit Training Continuous Training Fartlek Training

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Standard Grade PE Revision Methods/Principles of Training Brannock High School

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  1. Standard Grade PE Revision Methods/Principles of Training Brannock High School

  2. In order to improve your fitness, there are many types of training that you can use. We are going to look at six methods of training for Physical Fitness: • Circuit Training • Continuous Training • Fartlek Training • Weight Training • Interval Training • Flexibility Training

  3. Circuit Training • Includes • fixed circuit of set tasks • multi station circuit – stations could include specific or general exercises (e.g. sit ups) • Benefits • develops both general (CRE) and specific (LME) fitness • exercises can be developed to suit the needs and requirements of the activity Example of Circuit Training Session 8 Exercises (sit ups, press ups, bench jumps, sprints, squats, star jumps, tricep dips and back raises) 30 seconds at each station/ 2 minute rest at end Repeat circuit 3 times

  4. BRAIN BUSTER Choose an activity. Design a circuit training session to suit the needs of this activity….. Remember to describe the exercises, working time and rest time

  5. Continuous Training • Includes • any exercises (e.g. running, swimming or cycling) that ensure your heart rate is operating in your training zone for approximately 20 to 30 minutes, for three to four times per week. • Benefits • develops Cardio Respiratory Endurance • Easy to plan Example of Continuous Training Session 30 minute run working between 70 – 85% of my maximum heart rate. Complete three times per week.

  6. BRAIN BUSTER Imagine that you are training for a Marathon and you are using the Continuous method of training. Describe what you did in the first week of training…. Discuss with your partner how you think you would feel after each session

  7. Fartlek Training • Includes • continuous running or swimming with short sprint bursts, followed by a slower recovery and then more continuous paced running or swimming • also called Varied Pace Running • Benefits • develops aerobic fitness (e.g. in the continuous running) • develops anaerobic fitness (e.g. in the short sprints) Fartlek training is an ideal method of training for Games players, such as football or hockey, because in these activities, you run at different speeds throughout the game

  8. BRAIN BUSTER Design a training session using the Fartlek method of training that suits the needs of your activity.

  9. Weight Training • Includes • isotonic exercises, where you move the weight through the range of movement required. E.g. in the shoulder press, you move from bent arm to straight arm. • isometric exercises, where you hold or resist against a weight. E.g. Planks • Benefits • develops muscular endurance • develops both static and explosive strength Example of Weight Training For a shoulder press – 2 sets of 20 repetitions at 25kg. To improve strength, weights should be 80% of your max. lift

  10. BRAIN BUSTER Complete the following table – decide which of the weight training exercises would improve muscular endurance and which would improve strength

  11. Interval Training • Includes • any form of exercise that allows a work/rest interval to be easily calculated. • It is important that you use exercises that are easy for you and you don’t have to concentrate on the technicality of each exercise • Benefits • develops aerobic capacity • develops anaerobic capacity Example of an Interval Training Session For a 1500m runner: 4 x 400m repetitions, completed in 60 seconds with a 90 seconds recovery.

  12. BRAIN BUSTER Choose an activity. Design an interval training session to suit the needs of this activity…..

  13. Flexibility Training • Includes • forms of flexibility of motor exercises which allow active or passive stretching or resistance. • avoid over stretching • Benefits • develops flexibility – range of movement around the joint

  14. For a training programme to be effective, you need to apply these training principles to your performance: • Specificity • Progressive Overload • - Frequency • - Intensity • - Duration • Reversibility

  15. Specificity This is the first key principle of designing your training programme: SPECIFICITY MEANS THAT TRAINING MUST BE SUITABLE TO THE NEEDS OF YOUR ACTIVITY For example, if you were a swimmer using Continuous Training to improve your Cardio Respiratory Endurance, you would complete your training programme in the pool. This will develop the quality of her stroke production as well as her CRE.

  16. Progressive Overload This is the second key principle of designing your training programme: PROGRESSIVE OVERLAOD IS GRADUALLY INCREASING THE DEMANDS OF YOUR FITNESS PROGRAMME AS YOUR FITNESS IMPROVES If you do not apply this principle of training to your training programme, you will reach a level of fitness, but then it will start to drop as you find your sessions easier to complete.

  17. To progressively overload, there are three things that you can adapt: Frequency You can change how often you train. For example, if you are completing a continuous 30 minute run three times a week, to overload, you can change this to four times per week. Intensity You can change how hard you train. For example, in a circuit training programme you may be doing the exercises for 30 seconds. To overload, you can change this to 45 seconds per exercise. Duration You can change how long you train for. For example, if you are completing a Fartlek training programme that lasts for 30 minutes per session, you may change this to a 35 minute session

  18. Reversibility This is third key principle of designing your training programme: REVERSIBILITY OCCURS WHEN YOU STOP TRAINING. YOUR BODY WILL RETURN TO ITS ORIGINAL STATE OF FITNESS BEFORE TRAINING

  19. BRAIN BUSTER Design a training programme that meets the demands of your chosen activity. After you have written out your training programme, describe, in detail how you would take into account each of the principles of training to make your training programme effective.

  20. worksheet 9 Section 9 Methods/Principles of Training Completed To finish this section, you will be given a work sheet to complete as homework. Use your notes to help you with the answers. If you need help with a question, you can look up the Standard Grade book or ask you teacher. If you have access to the internet, you can also find help on the Bitesize website http://www.bbc.co.uk/bitesize/scotland/pe

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