Transcript Methods of Training

methods of
training
For your training to be
effective you also need to link
the
Principles of Training
to appropriate
Methods of Training
The most important Methods of
Training for physical fitness are Continuous
Training
Fartlek Training
Interval Fitness Training
Circuit Training
Flexibility training
Weight Training
Continuous Training
Includes (P68 course notes)
any continuous exercise (running,
cycling, swimming) that ensures
the heart rate is within your
training zone for approximately
20 – 30 minutes for 3 to 5
sessions per week.
Continuous Training
Benefits (P68 course notes)
 Develops Cardiovascular Endurance
 Develops Aerobic capacity
 Straightforward to plan
 Progressive overload achieved
- by exercising more often (increase
frequency)
- by exercising faster (increase intensity)
- by exercising longer (increase duration)
Fartlek Training
Includes (P68 course notes)
 Continuous running or swimming with
short sprint bursts followed by a
slower recovery then more
continuous running or swimming.
 Run
– Sprint – Walk – Jog
continuously and repeated.
Fartlek Training
Benefits (P68 course notes)
 Develops aerobic fitness (by continuous
running) linked to training zone
requirements.
 Develops anaerobic fitness (by short,
speed endurance sprints).
 Can be varied to suit requirements
 Can be adapted to suit terrain
(using short hills for speed endurance
sprints during a longer aerobic run)
Fartlek Training
Ctd (P68 course notes)
Progressive overload achieved
- by exercising more often
(increase frequency)
- by exercising faster (increase
intensity)
- by exercising longer (increase
duration)
Interval Fitness
Training
Includes (P69 course notes)
 Any form of exercise that allows a
work / rest ratio interval to be
calculated.
 Sprint
(100%) 8 x 50m with 100m
walk (recovery) in between each
sprint.
Interval Fitness Training
 Benefits
(P69 course notes)
Circuit Training
 Includes
Circuit Training
 Benefits
Flexibility Training
 Includes
Flexibility Training
 Benefits
Weight Training
 Includes
Weight Training
 Benefits