Training Methods

1. Training Methods Weight Training Circuit Training Fartlek Training Continuous Training Altitude Training Altitude Training 2 Interval Training

2. Continuous Training • You walk, jog, cycle or swim at a steady pace, with out rest • To overload - increase the time, distance, speed or frequency • Advantages • Great for aerobic fitness • No need for special equipment • Disadvantages X Can be boring Components of fitness?

3. Fartlek Training • When you train using different speeds eg 2 mins jog, 2 mins fast walk, 30 sec sprint • To overload - increase the time, speed, difficulty of terrain eg uphill in sand Advantages • Good training for sports with many changes of speed. • Change of pace makes it interesting. • Disadvantages X It’s easy to miss out the hard work Components of fitness?

4. Interval Training • Periods of work followed by periods of rest eg jog 5 mins, rest 5 mins, jog 5 mins (running and swimminng) • To overload - increase work time, decrease rest time • Advantages • No need for special equipment • Can mix aerobic and anaerobic work • Disadvantages X It’s hard to keep going. You need determination Components of fitness?

5. Weight Training • Exercises all involve pushing, pulling or lifting a load (body, free weights, machine) • To improve strength lift ________ weights • To improve endurance lift ______weights • To overload - increase weights and reps • Advantages • It’s easy to increase the load • It’s easy to work on different muscle groups • Disadvantages X Can injure yourself lifting a load that’s too heavy X Not suitable for u16 as body frame is still developing Components of fitness?

6. Circuit Training • A circuit usually has 8 to 15 stations. You do different exercises at each station. • To overload – more reps, increase work time, decrease rest time, repeat the circuit. • Advantages • Fun as a variety of exercises • Target lots of different components of fitness • Disadvantages X Lot if time to set up X Requires planning so people not in each others way Components of fitness?

7. Classwork/ Homework For each Training Method you need to say the following Description Advantages Disvantages Components of fitness that can be improved

8. Fitness Training – Key Terms • Repetitions – The numberof times you actually move the weights, • One bicep curl = one repetition • Sets – A group of repetitions - Eg 15 repetitions = 1 set

9. Anaerobic Zone For exercises like running sprints, your heart-rate zone to achieve the strength-building benefits of anaerobic exercise is 80 to 90 percent of your MHR. At this level your body burns short term energy reserves and only about 15 percent of your energy comes from fat. Lactic acid builds up in your muscles and you will quickly become winded. Consequently, you can only do anaerobic exercise for short intervals. However, your body will recover in a few minutes, so you can repeat the exercise several times during a single workout. Circuit

10. Aerobic Zone If you goals include more strenuous activities, such as running a marathon, you'll need to move your aerobic exercise up to the 70 to 80 percent of MHR range. In this "training zone" you burn more calories, although only 50 percent come from fat. You build your endurance and level of cardiovascular fitness.

11. Fitness Training – Key Terms • Maximum Heart Rate - 220-age - Eg 220-15 =205 • Training Threshold - The minimum level that your heart rate needs to be for fitness to improve. • Anaerobic Training zone - Improving your performance for short periods of exercise. Break down glycogen without O2 – lactic acid produced. 80-90% of your max heart rate. • Aerobic Training zone – Improve general fitness especially endurance. 60-80% of your max heart rate

12. Your Heart Rate