N. Walker GCSE PE Edexcel Methods of Training 3.3 The methods of training and their application to personal exercise/training programmes. Factors to consider when deciding the most appropriate training methods and intensities. The use of different training methods for specific components of fitness, physical activity and sport. N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Match the sports people to the description of the training method that you feel is most appropriate to them given what you know about the fitness requirements of their sport. N. Walker GCSE PE Edexcel

Choosing the right method In your learning pairs, discuss what you might need to consider when planning HOW to train. Consider: Requirements of the sport or activity Facilities available in the area Individual’s current level of fitness N. Walker GCSE PE Edexcel

Requirements of the sport Programme for a marathon runner Will spend most of their time running Need to train for muscular endurance so that muscles can keep going for long periods of time Also need to be able to run at a fast pace for a sprint finish 135m a week with shorter runs at a faster pace Training might include One mile warm up 10 x 200m intervals with 200m recovery 10 x 200m hill sprints at equal effort, walk back to recover Four mile cool down run 1 hour strength and conditioning training Programme for a tennis player It is estimated that they have to run over 8km in a tough, five set match with long rallies Training might include: Short sprints with short rests for power and speed Strength training for greater power and core stability Drill to improve coordination, such as ladder drills for footwork Skills practice for specific shots N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Continuous Training Continuous training is steady training for an extended period without rest. Continuous training is training at a steady pace. It enables the heart rate to reach the person’s aerobic target zone. It can be any form of exercise without rest, such as: Running Cycling Swimming Continuous training improves cardiovascular fitness. N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Continuous Training Advantages Disadvantages Improves aerobic fitness Does not improve anaerobic fitness so some would need to do other methods Inexpensive (apart from clothing, equipment) Some people find it boring Can be done individually or as a group Outdoor training can be weather dependent Can be done in a variety of places Adapted to individual needs Wide range of activities can be done Adapted to use FITT N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Fartlek Training Fartlek training is where the speed and terrain are constantly changing. Fartlek training is a combination of fast and slow running. Swedish for ‘speed’ and ‘play’. It resembles interval training and involves periods of intense work followed by lighter work. However, it includes sprints of varying distances. It might include a sprint of around 200m from one tree to another, or up a hill of no measured distance, jogs, walks etc. It is designed to mimic a game situation and involves work over different terrains and speeds. The heart rate goes up and down in the same manner as it does during a game. N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Fartlek Training Advantages Disadvantages Improves aerobic and anaerobic fitness depending on speeds used There may not be suitable terrain nearby Can be done on a variety of terrain and includes hill work The individual needs to be highly motivated Can include repetitions e.g. up the same hill several times The coach may not be able to monitor the training unless they also run Programmes can be very flexible Outdoor training can be dependent on the weather Rest periods can be included or the session can be continuous or intermittent with hard and easy running Suited to most games such as netball, rugby, hockey, football N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Circuit Training Circuit training is exercises arranged in stations to work different muscles. Circuit training develops general fitness, working all muscle groups and the cardiovascular system. A variety of activities are set out in stations. Each station can be worked at for a period of time or for a number of repetitions. There are rest periods to allow the body to recover and work with quality the next time. Muscle groups are varied at each station to avoid exercising the same muscle groups consecutively. N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Circuit Training Advantages Disadvantages It can combine muscular endurance, power, speed and cardiovascular fitness in one session The circuit needs to be well planned out to suit the person’s needs A good source of training for all round fitness It is important to work hard on each station but also to pace well to maintain the required standard for each circuit Includes both aerobic and anaerobic activities Skill stations that are well planned and tailored to individual needs can be used N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Interval Training Interval training involves high intensity periods of work followed by defined periods of rest. Interval training is designed to work on speed. It is always done at a fast pace; high intensity, high quality. It is arranged in sets and repetitions. The repetitions have a rest period to allow the body to recover so that the speed of the sprint can be the same each time. E.g. 4 sets of 6 x 200m sprints with 30 seconds rest to recover in between and with 2 minutes rest in between sets. N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Interval Training Advantages Disadvantages Improves anaerobic fitness Can be very intense so needs full commitment and motivation Includes a rest period that allows recovery (interval) Some people find repeating intervals boring Includes repetitions of high quality work that raises the heart rate to near maximum Outdoor training can be dependent on the weather N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Plyometric Training Plyometrics are exercises where muscles use maximum force in short intervals of time. These aim to improve power by increasing the muscles ability to be explosive. Power = strength x speed and plyometrics aim to improve both of these. N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Plyometric Training Advantages Disadvantages Improves power Need to have good levels of fitness prior to starting Does not need expensive equipment Need a good knowledge of your event or an experienced coach Exercises can be designed to match specific events/skills, e.g. high jumper Need to ensure that progression is gradual, rest and recovery are important N. Walker GCSE PE Edexcel

Weight/Resistance Training Weight/resistance training uses progressive resistance either in the form of the actual weight lifted or the number of times it is lifted. Weight training is arranged in sets and repetitions. It can improve muscular strength, muscular endurance and power. Low weight, many reps: muscular endurance Heavy weight, few reps: muscular strength E.g. Bicep curls: 2 sets of 15 repetitions (30 in total) N. Walker GCSE PE Edexcel

Weight /Resistance Training Free weights Resistance machines Body weight N. Walker GCSE PE Edexcel

Weight/ResistanceTraining Advantages Disadvantages Improves muscular strength, muscular endurance and power Need suitable facilities Wide variety of exercises to choose from Need specialised equipment Suited to the needs of the sport and the individual Can be expensive Programme created to improve specific muscle groups Need spotters for safety reasons Easy to monitor progress and apply overload Need knowledge for safety and technique N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Fitness Classes Aerobics Body Pump Pilates Yoga Spinning N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Fitness Classes Advantages Disadvantages Can improve a wide variety of components of fitness depending on the activity design Can be expensive Mostly indoors so aren’t weather dependent Times of the sessions may restrict people N. Walker GCSE PE Edexcel

N. Walker GCSE PE Edexcel Class Component of Fitness Description Aerobics C.V Fitness mainly Muscular strength and endurance Impact on body composition Aerobic exercise to music covering a variety of exercises. Body Pump C.V fitness and muscular endurance Some strength flexibility Exercise to music normally using low weights with many repetitions and a variety of exercises such as squats and lunges. Pilates Muscular endurance and flexibility Some strength   A series of core stability exercises focusing on the quality of the exercise rather than the quantity – less vigorous but working on a range of movement. Also focuses on correct breathing, relaxation and stress reduction; body and mind. Yoga Muscular endurance Flexibility Balance Muscular strength Some C.V fitness Ancient form of exercise that focuses on postures or poses (to increase muscular strength and flexibility). Includes breathing and sometimes meditation to boost physical and emotional well-being. Emphasis on quality of exercise, holding the correct position with full range of movement and balance and breathing correctly. Spinning Aerobic fitness mainly Aerobic and anaerobic cycling on a stationary bike to music. N. Walker GCSE PE Edexcel