St Mary

1
St Marys Physical Education Department

• GCSE PE
• YEAR 11

2
Training Methods

• Circuit training
• Continuous training
• Fartlek training
• Interval training
• Weight training
• Flexibility training

3
Circuit Training

• Is based upon the completion of a series (or
  circuit) of exercises

4
Circuit Training

• Can be used to develop any components of fitness
• What are the components of fitness?
• Endurance, Speed, Strength and Flexibility
• A circuit programme usually contains 6-10
  stations/exercises
• Circuits can be designed to train both aerobic
  and anaerobic fitness or specifically exercise
  muscle groups or components of fitness
• Good circuits will have activities that are
  relevant to the needs of the performer.

5
Exercises for Circuit Training

• Press ups
• Squat thrusts
• Sprints
• Burpees
• Dips
• Sit ups
• Star Jumps

• Squats
• Lunges
• Shuttle runs
• Pull ups
• Step ups
• Running on spot
• Skipping

6
Circuit Training
(1) Type of activity (2) Time spent at each
station (3) Number of circuits done
Determines what type of fitness is trained
Q. If the circuit programme contained (1)
stations that were explosive (burpees, press ups)
(2) with a small duration on each exercise (3)
and with a high number of circuits completed-
What type of fitness is being trained?
ANAEROBIC FITNESS
7
Skill Circuits

• Circuits can include activities which will
  develop the fitness and skills needed for
  specific games.
• Circuits do not have to be exercise based- skill
  circuits are designed to work on a particular
  aspect of skill

8
TASK

• What stations would you add to a circuit
  programme to help improve the skills of (1) a
  Football player or (2) a Netball player? Please
  list 6-10 stations for each player

9
Implementing training principles
The circuits stations are designed to
specifically exercise a particular group of
muscles or component of fitness SPECIFICITY

• Intensity of each exercise increases, more
  repetitions at each station, completing the
  circuit more quickly and resting less between
  stations
• OVERLOAD

A person increases the intensity and frequency of
the exercise after each consecutive
station PROGRESSION
10
Advantages Disadvantages

• Advantages
• It is less boring due to all of the exercises
  being different
• It is easily adaptable and can be set up in both
  indoors and outdoors
• It is physically beneficial because you are
  improving your anaerobic and aerobic fitness

• Disadvantages
• It can be very time consuming to set up and
  organize
• People can get in each others way if the circuit
  is busy and performed in a small area

11
Things to consider when designing your Circuit
programme

• Identify whether you want the circuit to be
  general (i.e.aerobic and anaerobic) or specific
  (a muscle group or component of fitness)
• Plan circuits carefully- be careful not to place
  stations that are predominantly aerobic after one
  another as this will overwork certain parts of
  the body and increase the likelihood of fatigue
  setting in too soon

12
Continuous Training

• Is training without stopping for a rest.
• The performer maintains the same speed and
  intensity throughout
• It should last at least 20 mins
• What energy system will this develop?

AEROBIC ENERGY SYSTEM
13
Common examples of Continuous training
14
Getting that balance right!
It is important that there is a balance between
the need for oxygen and actual oxygen intake.
The need for O2
O2 intake
WHY? If a performer trains too high over a period
of time, the body will eventually run out of
oxygen. If the activity is too low then the
performer is not benefiting from the training- A
WASTE OF TIME!!
15
Advantages Disadvantages

• Advantages
• Keeps you fit and healthy
• Good method to improve aerobic and all-round
  fitness
• Disadvantages
• If the activity is not high enough to raise the
  heart rate of the performer then the method is
  ineffective
• If the activity is too hard too soon then the
  performer will most likely exhaust themselves due
  to the large demand for oxygen

16
Fartlek Training

• Fartlek is a Swedish word that means speed play
• It involves continuous training designed to
  exercise and stress the aerobic energy system

17
Fartlek Training

• Involves training using a variety of activities,
  such as running, walking, sprinting or cycling
  over varying distances, terrain and speeds
  without stopping
• The order in which we place the activities
  together will produce either an aerobic or
  anaerobic training effect

18
Q. Who would benefit from this type of training?
Sport performers who need to change pace during
play and need to employ both aerobic and
anaerobic systems
19
Homework

1. Choose a sporting performer and design a circuit
   programme for them which focuses on developing
   their fitness in that specific sport. Include 6
   10 work stations, the duration of exercise on
   each station and the amount of repetitions
2. Explain why a weight lifter would not choose a
   continuous training method
3. Why would Fartlek training benefit i) a Cyclist
   ii) a Long-distance runner and iii) a Footballer?

20
Interval Training

• Alternating between hard exercise and rest
• The rest period gives us time to recover
• Uses fixed patterns of fast and slow exercise.
• Longer periods of work and more repetitions
  develop ENDURANCE
• Shorter periods develop SPEED

21
Interval Training

• Allows us to train for longer periods of time and
  can be used to develop both anaerobic and aerobic
  fitness depending on how we organize our training
  sessions
• The following can be varied
• Time or distance
• Amount of effort exerted
• Rest time
• Activity during rest
• No. of exercise and rest periods in a session

22
Interval Training

• This training method is popular with performers
  who have to cover specific distances e.g.
  cyclists, rowers, swimmers- it allows them to
  work under or over their distances to set
  personal targets in terms of time

23
An Interval Programme

• 400m runner
• Personal best 1 min
• Target time 50 sec
• Schedule 6 x 100m 3 min rest
• 6 x 100m 2 min rest
• 6 x 100m 1 min rest
• 3 x 200m 3 min rest
• 3 x 200m 2 min rest
• 3 x 200m 1 min rest
• N.B. This routine may take many weeks to
  complete and show any signs of progress

24
Advantages Disadvantages

• Advantages
• It is physically beneficial because you are
  mixing both aerobic and anaerobic exercise
  together
• Good method to set personal targets and goals to
  enhance fitness, performance and motivation
• Disadvantages
• It can be repetitive and dull if new targets are
  not set
• It can be disheartening if the performer cannot
  reach the required goal. Must ensure that the
  targets set are achievable to the individual

25
Weight Training

• Improves Muscle Strength and Tone and can also be
  used to improve certain aspects of fitness
• We use either free weights or machine weights to
  develop muscles and we should always be
  supervised when using them

26
Muscular strength

• When using weights to develop muscular strength
  the performer must work at, or near to their
  maximum capacity
• The number of repetitions performed in each set
  should be low (approximately 6 reps or less)

27
Muscular Endurance

• To develop muscular endurance the number of
  repetitions needs to be higher then when
  exercising to improve muscular strength
• This will require between 20-30 repetitions of
  each exercise
• The performer will train at around 50-60 of
  their maximum capacity

28
Implementing Training Principles

• Our individual weight training programme can be
  designed to develop a particular muscle group
• SPECIFICITY
• Gradually increasing the amount of weight after
  each exercise
• PROGRESSION
• How could we stop the effects of reversibility?
• KEEP TRAINING

29
Weight Training

• There are 3 different kinds of weight training
• Isometric training
• Isotonic training
• Isokinetic training

30

1. Isometric training

• Happens when the muscle tenses but doesnt
  lengthen or contract
• The body remains still- NO MOVEMENT

 
31
2. Isotonic training

• Muscles contract and lengthen producing movement
  e.g. pull-ups

32
3. Isokinetic Training

• Muscles contract and shorten at a constant speed.
• The speed of the movement stays the same
  throughout
• The muscles will work at their maximum but the
  force they produce will vary
• This is done using special machines and equipment

33
Advantages Disadvantages

• Advantages
• Strengthens the muscle throughout the range of
  movement
• Easily adaptable to suit most sports
• Muscles gain strength evenly throughout the range
  of movement
• Fastest way to increase muscle strength
• Cheap, quick and easy to do anywhere
• Disadvantages
• Equipment is very expensive and can be difficult
  to use if accessibility is low
• Muscles can become sore because of the stress
  theyre under when lengthening and there isnt a
  sufficient cool down period
• It is not a good method of training if you have
  heart problems. Blood flow to the muscle is
  reduced during exercise, so the blood pressure
  rises, putting more strain on the heart for
  little improvement in fitness

34
Flexibility Training

• This type of training relates to all sports
• It involves moving or stretching the tendons
  surrounding a joint beyond their limits
• This can be accomplished by the performer
  themselves (ACTIVE stretching) or with assistance
  from a partner or teacher (PASSIVE stretching)

35
Active Stretching

• Stretching joints easily without any assistance

36
Passive Stretching

• Stretching joints which can only be achieved with
  assistance from another e.g. partner, teacher or
  coach
• The performer is passive allowing the assistant
  to stretch the allocated joint
• The assistant must remember not to stretch the
  joint too far/ beyond a safe point

37
Points to consider when stretching joints

• Joints should be stretched just beyond their
  limit and the position should be held for
  approximately 10 seconds
• DO NOT perform these movements violently and
  extend joints beyond the point of minor
  discomfort!!

38
Stretching and Flexibility Exercises

• Form part of
• The Training Programme
• and
• The Warm Up Phase

39
The Training Programme

• As part of any training, stretching and
  flexibility exercises should cover all major
  joints of the body.

• This should be carried out 3 times a week in
  
• order to maintain optimum flexibility

40
The Warm Up

• Flexibility should be used during warm up
  sessions and before any strenuous exercise i.e.
  PE lessons and competitions
• The warm up should address two aspects

WHOLE BODY FLEXIBILITY
FLEXIBILITY OF EVENT-SPECIFIC JOINTS
41
Event-Specific Joints

• During some sporting activities, certain joints
  come under considerable stress- therefore free
  movement at that joint must be maximised before
  any training session or competition
• Q. Can you name any sports where specific joints
  come under severe stress?

42
Homework

1. Why is interval training the best training method
   for middle distance runners and swimmers?
2. Explain the difference between isotonic and
   isometric training. Give examples to illustrate
   your answer
3. Explain how a teacher could use flexibility
   during a weight training session?
4. What joints would need to be warmed up for a (1)
   Tennis player (2) Hurdler and (3) Bowler in
   cricket prior to performing