Section 1.1.4b

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Section 1.1.4b
Physical activity as part of your healthy, active
lifestyle Lesson 10 Methods of training
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Learning Objectives and Outcomes

• W.A.L.F
• h. Describe a range of methods of training and
  explain how these can improve health and fitness,
  and their relationship with the components of
  fitness
• i. Link methods of training to specific physical
  activities based on the associated health
  related exercise and skill related fitness
  requirements

• W.I.L.F
• All of you will be able to describe a range of
  methods of training and explain how these can
  improve health and fitness and their relationship
  with the components of fitness
• Most of you will be able to describe a range of
  methods of training and explain how these can
  improve health and fitness and their relationship
  with the components of fitness and be able to
  answer exam questions with the help of the
  teacher
• Some of you will be able to describe a range of
  methods of training and explain how these can
  improve health and fitness and their relationship
  with the components of fitness and be able to
  answer exam questions independently

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The Magic Six

• The six methods of training that you need to
  remember
• Interval training
• Continuous Training
• Fartlek Training
• Circuit Training
• Weight Training
• Cross Training

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Activity

• Can you match the descriptions to the method of
  training

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Training Method 1

• The term comes from the Swedish word for
  speedplay.
• Combines high and low intensity work i.e. running
  fast and jogging
• Combines different terrain i.e. hills, forest,
  and sand dunes

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Training Method 2

• This method of training involves periods of hard
  work followed by periods of rest
• Periods of work could be sprinting 80 metres at
  90 100 of maximum effort/speed, followed by
  resting to allow recovery so that further
  repetitions of high intensity/ hard work can be
  performed
• A set is performed, followed by a rest period

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Training Method 3

• Sometimes called resistance training
• Resistance is normally a weight i.e. dumbbells,
  free weights, barbells
• One set of repetitions of a particular exercise
  follows another after a short rest
• You perform three sets of the same exercise
  before moving on

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Training Method 4

• Combination of any of the other training methods

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Training Method 5

• Non stop exercise at a moderate to slow pace
• No rest periods
• Intensity is lower and the heart rate will not be
  so high during this type of training (the I in
  the FITT principle of training)

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Training Method 6

• Combines a variety of exercises or skills into a
  lap
• Participants complete exercises i.e. as many
  press ups as they can manage in 30 secs,
  followed by a brief rest while they move to the
  next station
• Stations are arranged in a specific order so that
  the same muscle group is not exercised twice in a
  row
• After completing the first lap, participants may
  rest for three minutes before performing a 2nd
  and then a third

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Training Method 1

• Fartlek Training
• The term comes from the Swedish word for
  speedplay.
• Combines high and low intensity work i.e. running
  fast and jogging
• Combines different terrain i.e. hills, forest,
  and sand dunes

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Training Method 2

• Interval Training
• This method of training involves periods of hard
  work followed by periods of rest
• Periods of work could be sprinting 80 metres at
  90 100 of maximum effort/speed, followed by
  resting to allow recovery so that further
  repetitions of high intensity/ hard work can be
  performed
• A set is performed, followed by a rest period

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Training Method 3

• Weight Training
• Sometimes called resistance training
• Resistance is normally a weight i.e. dumbbells,
  free weights, barbells
• One set of repetitions of a particular exercise
  follows another after a short rest
• You perform three sets of the same exercise
  before moving on

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Training Method 4

• Cross Training
• Combination of any of the other training methods

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Training Method 5

• Continuous Training
• Non stop exercise at a moderate to slow pace
• No rest periods
• Intensity is lower and the heart rate will not be
  so high during this type of training (the I in
  the FITT principle of training)

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Training Method 6

• Circuit Training
• Combines a variety of exercises or skills into a
  lap
• Participants complete exercises i.e. as many
  press ups as they can manage in 30 secs,
  followed by a brief rest while they move to the
  next station
• Stations are arranged in a specific order so that
  the same muscle group is not exercised twice in a
  row
• After completing the first lap, participants may
  rest for three minutes before performing a 2nd
  and then a third

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Key Terms Associated with Circuit Training

• A station is the place where you do the exercise
• A repetition is one exercise i.e. one press up
• A set is the number of repetitions you plan to
  perform or the amount you can do in a set amount
  of time
• A circuit is one lap of all the exercises
• A skills circuit is similar to a fitness circuit
  but has skills stations instead of fitness
  exercise stations i.e. a skills circuit in
  netball would include passing, catching, and
  shooting

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What are the Advantages?
Training Method Advantage
Interval Speed and strength improved Rest period allows for recovery
Fartlek Improves speed and endurance
Continuous Improves cardiovascular and aerobic fitness
Circuit Improves general fitness, cardiovascular fitness and muscular endurance Not much equipment is needed, inexpensive, at home or gym, can work alone or with others, large area is not needed, music can help to motivate
Weight Heavy weights improve muscular strength Lighter weights with more repetitions improve muscular endurance
Cross Most people need a combination of types of fitness Cardiovascular and muscular endurance are the most common combination
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Who Uses Each Training Method?

• Interval Training
• Any athlete who needs high speed (sprinters on
  the track or in the swimming pool)
• Performers who need anaerobic fitness rely on
  interval training

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Different Sports Use Interval Training in
Different Ways

• Individual Sports
• In swimming, you may be required to start a
  two length swim when the pool clock is at the
  top of the minute and then start another two
  length swim when it reaches the top of the minute
  again. The quicker you swim your two lengths the
  longer the rest you get
• Racket Games
• You may be required to retrieve a shot from
  the forehand court followed quickly by one from
  the backhand court for ten successive forehands
  and backhands

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• Fartlek Training
• Ideal for game players because it includes short
  bursts of activity i.e. starting, stopping and
  sprinting

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Remember Exam Tip

• Although Fartlek training is similar to interval
  training, it is not the same
• Fartlek includes sprints over varying distances,
  unlike interval training where distances are
  measured
• Fartlek training takes place over a variety of
  terrain

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• Continuous Training
• Endurance athletes in any sport i.e. running,
  swimming, cycling, and rowing
• Can be used by game players especially pre season

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• Circuit Training
• Used by games players and swimmers because they
  need all round fitness

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• Weight Training
• Athletes, swimmers and game players all use
  weight training, using the principle of
  individual needs to match the programme to the
  individual
• Popular with people who just want to get fit

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• Cross Training
• People who want to get fit and many sports
  performers
• Easily adapted to suit individual needs
• Examples included a games player who needs speed
  so interval training is important, but they also
  need cardiovascular fitness which continuous
  and/or Fartlek training can help them achieve
• Need to combine the most suitable methods of
  training

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Remember Exam Tip

• Cross training is a combination of training
  methods e.g. circuit training and interval
  training, not a combination of sports

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The Link Between Methods of Training and Benefits
of Exercise
What are the three areas of benefit to a
healthy active lifestyle?
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• Physical
• Aspects of health related exercise and skill
  related fitness i.e.
• Methods of training also provide a physical
  challenge in every exercise session
• Mental
• Increasing individual wellbeing
• Reliving stress and tension, exercise produces
  serotonin, the feel good hormone
• Social
• People usually exercise and train with others