Transcript Lesson 10 Methods of Training

Section 1.1.4b
Physical activity as part of your
healthy, active lifestyle
Lesson 10: Methods of training
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
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
Activity
Can you match the descriptions to the
method of training
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
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
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
Training Method 4
• Combination of any of the other training
methods
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)
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
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
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
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
Training Method 4
= Cross Training
• Combination of any of the other training
methods
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)
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
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
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
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
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
Fartlek Training:
•Ideal for game players
because it includes short
bursts of activity i.e.
starting, stopping and
sprinting
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
Continuous Training:
•Endurance athletes in any sport i.e. running, swimming,
cycling, and rowing
•Can be used by game players especially pre season
Circuit Training:
•Used by games players and
swimmers because they
need all round fitness
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
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
Remember – Exam Tip
Cross training is a combination of training
methods e.g. circuit training and interval
training, not a combination of sports
The Link Between Methods of
Training and Benefits of Exercise
What are the three areas of benefit to a
healthy active lifestyle?
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