Transcript Interval Training - Kirkintilloch High School

Int 2 / Higher Grade
Physical Education
Preparation of the Body
Lesson 4
Lesson 4 Content
 Peer marking task of homework
 Phases of Training
 Types of training
 Principals of Training
Homework
 In response to peer marking task improve homework answer if necessary
 One question due Thursday 20th September
Homework feedback Codes
Excellent of the standard expected
Satisfactory, some key content / information missing
Unsatisfactory, not of the level required – MUST REDO
Homework Peer Marking Task
Instructions
• Swap homework jotters with someone else in the class
• Using the information below traffic light your partners homework to help them improve
their answer.
• Bullet point any content that is missing
General Data
 Introduction – data gathering within
activity
Specific Data
 Introduction – specific data gathering out-
 Explain video recording process
with activity
 Why is it appropriate to assess out-with
activity
i.e. video/90mins/teams similar ability
 Why this process was appropriate
 Describe the first standardised test you
 Describe time related observation schedule
 How was time related observation
used.
 Why was this test appropriate
schedule completed
 Why was this an appropriate method
 Describe the second standardised test
 Why was this appropriate
 What did the data gathered suggest
 What did the specific data gathered tell
you.
Create a six week training programme
Task
You have just started up your own fitness
training business and the athlete opposite has
hired you to create them a training programme.
Q1. What information will you need to know?
Q2. What’s the first thing you will need to do?
Q3. What 3 factors will you have to take into
consideration when designing their training
programme?
Create a six week training programme
Q1. What information will you need to know?
Activity they participate in
Position they play
Q2. What’s the first thing you will need to do?
Assess current level of fitness
Q3. What 3 factors will you have to take into
consideration when designing their training
programme?
Phase of Training
Types of Training
Principals of Training
Phases of Training
Question 1
How many phases of training are there?
What is the name of each phase?
Preparation period – Pre season
Competition period – During the season
Transition period – Off season
Question 2
What are the objectives of each phase are?
Aim of preparation phase
During the preparation phase general fitness work is followed by increasingly
more specific fitness work.
As you progress through the preparation phase there should be an increase in
the intensity of your physical fitness work as the start of the competition
phase approaches.
As the start of the competition phase approaches, training should become
more game like.
The fitness work during the preparation phase should be specific to the nature
of your activity and your role within the activity.
Types of training
 Continuous Training
 Fartlek Training
 Circuit Training
 Weight Training
 Interval Training
 Flexibility Training
Origins of Fartlek Training
 The term fartlek is Swedish for - ‘speed play’.
 Fartlek training was developed in the 1930s by Swedish coach Gösta
Holmér.
 It was designed for the downtrodden Swedish cross-country teams that
had been thrashed throughout the 1920s by the Finnish team.
 He came up with the idea when he began running at different speeds
between lamp posts when out for a run.
Benefits of Fartlek training...
• Develops aerobic fitness from continuous running and anaerobic fitness from short
sprints.
• Fartlek can easily be progressively overloaded.
• Frequency – increases the number of sessions.
• Duration – increase the time each run lasts for.
• Intensity – take out some walking and jogging and add in more mid-paced running
and sprinting.
• Fartlek is easily adaptable to suit:
• Your level of fitness
• Activity
• Position
• Example: a defender may have more walking and jogging with occasional sprints in
comparison with a midfielder who would have more jogging and mid-paced running with
occasional sprinting and walking.
• Easily linked to cardio training zone, so easy to monitor if you are working at the correct
intensity
Your
Maximum
cardio
respiratory
endurance
benefit is
when you
work at an
intensity
of.
70-85%
Cardio Training Zone
Heart Rate measured in beats per minute (BPM)
Maximum heart rate = 220- Age
220- 16=
204 BPM
65% of 204= 132 BPM
70% of 204= 142
75% of 204= 153
80% of 204= 163
85% of 204= 173
Beats per 10 second = BPM/ 6
Interval Training
 Interval training involves completing several periods of hard work/high
intensity work, with rest/low intensity work inbetween each set.
 Any form of exercise that allows a work to rest ratio to be easily calculated
can be used.
 Interval training normally involves working for:
 A set time
o i.e. 3 x 30s with 60s rest
 Completing a set amount of work
 3 x 100kg with 10s rest
 3 x 25m @ 75% with 10s rest
Benefits of Interval training...
• Allows you to work at a high intensity with limited fatigue occurring
• Allow you to complete large amounts of work that you wouldn’t otherwise be
able to.
• Allows you to easily focus on a specific aspect of fitness i.e. Speed Endurance
• Interval training is easily adaptable to suit:
• Your level of fitness
• Activity
• Position
• Can easily be adapted to my position. By running at varying intensities and
walking during my rest could ensure my work was game like.
• Interval training can be progressively overloaded by.
• Increasing the number of sessions in a week (Frequency)
• Exercising harder by working harder/increasing the intensity of my runs or
decreasing the rest intervals (Intensity).
• Increasing the number of repetitions/number of runs (Duration)
Homework Task
 Due Friday 9th September
 Fartlek Training
 Interval Training
Question:
 Write a short description of both highlighted training methods.
 Structure of Answer
 Describe what interval/fartlek training is
 Describe how you used interval/fartlek training – give examples from
your programme of work
 Explain the benefits of interval/fartlek training - i.e. why did you use
it.
Principals of Training
• Specificity
• Frequency
• Intensity
• Duration
• Progressive Overload
• Reversibility
Applying Progressive Overload
 Interval training can be
 Fartlek training can be progressively
progressively overloaded by.
overloaded by.
 Increasing the number of sessions
 Increasing the number of sessions
in a week (Frequency)
 Exercising harder by working
harder/increasing the intensity of
my runs or decreasing the rest
intervals (Intensity).
(Frequency).
 Exercising harder by taking out
some walking and adding more
jogging or replacing jogging with
more sprints (Intensity)
 Exercising harder by working at a
 Increasing the number of
repetitions/number of runs
(Duration)
higher % of max heart rate
(Intensity)
 Increasing the time each run lasts
for (Duration).
Homework Task
Due Thursday 20th September
Task one
In response to peer marking task improve homework submitted today.
Task Two
Fartlek Training
Interval Training
Write a description of each of the types of training named above.
(Two separate descriptions)
Structure of Answer
Define type of training (i.e. dictionary like definition)
Describe how you use type of training – give examples from your programme of work
Explain the benefits of type of training