Methods of Training

1. Methods of Training 3.3 The methods of training and their application to personal exercise/training programmes. Factors to consider when deciding the most appropriate training methods and intensities. The use of different training methods for specific components of fitness, physical activity and sport. N. Walker GCSE PE Edexcel

2. Match the sports people to the description of the training method that you feel is most appropriate to them given what you know about the fitness requirements of their sport. N. Walker GCSE PE Edexcel

3. Choosing the right method In your learning pairs, discuss what you might need to consider when planning HOW to train. Consider: • Requirements of the sport or activity • Facilities available in the area • Individual’s current level of fitness N. Walker GCSE PE Edexcel

4. Requirements of the sport • Programme for a marathon runner • Will spend most of their time running • Need to train for muscular endurance so that muscles can keep going for long periods of time • Also need to be able to run at a fast pace for a sprint finish • 135m a week with shorter runs at a faster pace • Training might include • One mile warm up • 10 x 200m intervals with 200m recovery • 10 x 200m hill sprints at equal effort, walk back to recover • Four mile cool down run • 1 hour strength and conditioning training • Programme for a tennis player • It is estimated that they have to run over 8km in a tough, five set match with long rallies • Training might include: • Short sprints with short rests for power and speed • Strength training for greater power and core stability • Drill to improve coordination, such as ladder drills for footwork • Skills practice for specific shots N. Walker GCSE PE Edexcel

5. Continuous Training Continuous training is steady training for an extended period without rest. • Continuous training is training at a steady pace. • It enables the heart rate to reach the person’s aerobic target zone. • It can be any form of exercise without rest, such as: • Running • Cycling • Swimming • Continuous training improves cardiovascular fitness. N. Walker GCSE PE Edexcel

6. Continuous Training N. Walker GCSE PE Edexcel

7. Fartlek Training Fartlek training is where the speed and terrain are constantly changing. • Fartlek training is a combination of fast and slow running. • Swedish for ‘speed’ and ‘play’. • It resembles interval training and involves periods of intense work followed by lighter work. However, it includes sprints of varying distances. • It might include a sprint of around 200m from one tree to another, or up a hill of no measured distance, jogs, walks etc. • It is designed to mimic a game situation and involves work over different terrains and speeds. • The heart rate goes up and down in the same manner as it does during a game. N. Walker GCSE PE Edexcel

8. Fartlek Training N. Walker GCSE PE Edexcel

9. Circuit Training Circuit training is exercises arranged in stations to work different muscles. • Circuit training develops general fitness, working all muscle groups and the cardiovascular system. • A variety of activities are set out in stations. Each station can be worked at for a period of time or for a number of repetitions. • There are rest periods to allow the body to recover and work with quality the next time. • Muscle groups are varied at each station to avoid exercising the same muscle groups consecutively. N. Walker GCSE PE Edexcel

10. Circuit Training N. Walker GCSE PE Edexcel

11. Interval Training Interval training involves high intensity periods of work followed by defined periods of rest. • Interval training is designed to work on speed. • It is always done at a fast pace; high intensity, high quality. • It is arranged in sets and repetitions. • The repetitions have a rest period to allow the body to recover so that the speed of the sprint can be the same each time. E.g. 4 sets of 6 x 200m sprints with 30 seconds rest to recover in between and with 2 minutes rest in between sets. N. Walker GCSE PE Edexcel

12. Interval Training N. Walker GCSE PE Edexcel

13. Plyometric Training Plyometrics are exercises where muscles use maximum force in short intervals of time. • These aim to improve power by increasing the muscles ability to be explosive. • Power = strength x speed and plyometrics aim to improve both of these. N. Walker GCSE PE Edexcel

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15. Plyometric Training N. Walker GCSE PE Edexcel

16. Weight/Resistance Training Weight/resistance training uses progressive resistance either in the form of the actual weight lifted or the number of times it is lifted. • Weight training is arranged in sets and repetitions. • It can improve muscular strength, muscular endurance and power. • Low weight, many reps: muscular endurance • Heavy weight, few reps: muscular strength E.g. Bicep curls: 2 sets of 15 repetitions (30 in total) N. Walker GCSE PE Edexcel

17. Weight /Resistance Training • Free weights • Resistance machines • Body weight N. Walker GCSE PE Edexcel

18. Weight/ResistanceTraining N. Walker GCSE PE Edexcel

19. Fitness Classes Aerobics Body Pump Pilates Yoga Spinning N. Walker GCSE PE Edexcel

20. Fitness Classes N. Walker GCSE PE Edexcel

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