Transcript types of training

STANDARD GRADE
PE
TYPES OF TRAINING
Learning Outcomes
By the end of this lesson you will;
Be aware of different types of
training
Understand the benefits of each type
of training
Understand how to overload your
training session
The most important methods of
training for physical fitness are,
Continuous training
Fartlek training
Circuit Training
Weight training
Interval fitness training
Continuous Training
Any exercises that
ensures the heart
rate is operating in
your training zone.
e.g Running,
Swimming, Cycling
Duration
20 – 30 minutes
3 or 4 sessions per
week
Continuous Training
Benefits
Develops Cardio-respiratory endurance
Develops Aerobic capacity
Easy to plan
Progressive Overload achieved by
1.
exercising more often (increasing
frequency)
2.
exercising faster (increasing intensity)
3.
training for longer (increasing duration)
Fartlek Training
Continuous Running or Swimming with
short sprint bursts followed by a slower
recovery and then more continuous
paced running or swimming.
Fartlek Training
Benefits
Develops aerobic fitness by continuous running
and by short speed endurance sprints.
Can be varied to suit your own requirements,
can be adapted to the terrain (using short hills
for speed endurance sprints during a longer
aerobic run)
Progressive overload achieved by exercising more
often (frequency) by exercising faster (intensity)
or by exercising for longer (duration)
Circuit Training
Fixed circuit of set tasks or individual
circuit based on individuals
requirements.
Multi-station circuit, specific or general
exercises.
Exercises alter between different major
muscle groups.
Planned circuit focusing on specific
fitness development.
Circuit Training
Benefits
Develops both general and specific fitness
Varied exercises to help stop boredom
Easy to set targets
Progressive overload achieved by
increasing the amount of times circuit is
completed, by increasing the time at each
station. By doing more reps at each
station
Weight Training
Isotonic exercises in which
you move the weight
through the range of
movement required.
In a shoulder press you
move from a short bent
arm start to a fully straight
arm to finish.
Useful for developing
dynamic strength.
Weight Training
Isometric exercises in which you hold and resist
against the weight.
Isometric exercises are less common than
Isotonic
Useful on occasion for developing static strength
e.g holding a press up close to the ground for a
number of seconds, so resisting against your own
body weight.
Free-standing weights and weight machines can
be used for both isotonic and isometric exercises
Weight Training
Benefits
Develops both general and specific muscles.
Develops muscular endurance as well as strength
and power.
Straight forward to calculate for training
e.g. 40% - 50% of maximum lift if working on
sets and reps for muscular endurance.
for strength then 80% of maximum lift is
used.
Progressive Overload achieved by increasing
weight (intensity) or by increasing repetition
(frequency)
Interval Fitness Training
Any form of exercise
that allows a work /
rest interval.
It is important that
the exercise you do is
not technically
difficult. If they are
then your technical
limitations can make
fitness improvement
difficult.
Interval Fitness Training
Benefits
Enables high intensity to be undertaken
with limited fatigue occurring.
Develops both aerobic and anaerobic
capacity
Progressive Overload achieved by carrying
out the programme more often
(frequency). By working faster or by
decreasing rest intervals (intensity) or by
exercising for longer (duration)