1.1.4b Methods of training and assessing fitness Learning objectives To understand the different methods of training and their effects. To describe various fitness test that are useful to a performer during a PEP.

Task: Discuss and complete a Par-Q questionnaire Par Q stands for Physical Activity Readiness Questionnaire This is the first step in assessing whether an individual is suitable to do physical activity. It asks about your health status and conditions that may effect exercise. Task: Discuss and complete a Par-Q questionnaire

Methods of Training Photo by: © LOCOG

Interval Training i.e. Sprint for 20 metre + walk back to start. This training involves periods of work followed by periods of rest. i.e. Sprint for 20 metre + walk back to start. Photo by: © deshow.net Photo by: © Focus Multimedia What athletes/performers would benefit from this method of training?

Interval Training Lactic acid and oxygen debt builds up during interval training. The rest phase allows for recovery of these levels. What muscles group would this training help build? – think muscle types? What body system is working during this type of training? Photo by: © rich115 on Flickr. This image is reproduced under the terms of the Creative Commons License 3.0. http://www.fotopedia.com/items/flickr-2767537621 - Fast Twitch muscle fibres - Anaerobic – without air Example = 200m

Interval Training Long Interval Training: Work time can range from 20 seconds to 3 minutes. Used by games players and middle distance runners Who might benefit from longer interval training? Photo by: © LOCOG i.e. 400m X 5 with 2 minutes rest in between each set

Interval Training Short Interval Training: Work time will be no longer than 20 seconds. Used by sprinters and racket sport players due to short bursts needed. Who might benefit from longer interval training? Photo by: © toga on Flickr. This image is reproduced under the terms of the Creative Commons License 3.0. http://www.flickr.com/photos/togasaki/293779136 Photo: © Manuel Rösler / Wilson Dias – Abr on wikimedia commons i.e. 50m X 7 with 2 minutes rest in between each set

Continuous Training Involves a steady but regular pace. i.e. Jogging. It is important to maintain heart rate in the training threshold (60-80% of Max). Photo by: © LOCOG Activities can includes running, walking, swimming, rowing or cycling.

Continuous Training What muscles group would this training help build? – think muscle types? What body system is working during this type of training? - Slow twitch muscle fibres - Aerobic – with air Photo by: © LOCOG What particular athletes may use this method of training? Long distance events – Marathon

Fartlek Training Means ‘SPEED PLAY’. It is a combination of running, cycling speeds. i.e. 1 lap at 50% max, 1 lap walking, 1 lap at 80% Works on both aerobic and anaerobic fitness due to the varying intensities. Photo by: © LOCOG What athletes may use this method of training?

Fartlek Training - Used by team games performers as it suits the movements necessary for a game. - Can be completed over different terrains - woods / hills / roads to create a variety of intensities. Photo by: © Klearchos Kapoutsis on Wikimedia Commons. This image is reproduced under the terms of the Creative Commons License 2.5.

Circuit Training Circuit training is a series of exercises completed one after another. It is a very good way of developing general fitness. Photo by: © Klearchos Kapoutsis on Wikimedia Commons. This image is reproduced under the terms of the Creative Commons License 2.5.

Circuit training can help to improve MUSCULAR ENDURANCE CARDIOVASCULAR FITNESS Circuits can be made specific by using skills from your chosen sport. i.e. basketball Stations could include: Dribbling - Shooting - 1 vs 1 - Defending - Free throws Photo: ©Stock.xchng. http://www.sxc.hu/photo/887983 Photo: © Stock.xchng. http://www.sxc.hu/photo/483372

How can the intensity be increased? i.e. make it harder What factors should you consider about the order of the activities and why? Photo: © US Navy. Wikimedia Commons. How can the intensity be increased? i.e. make it harder

Weight Training WEIGHT TRAINING is a form of training that uses progressive resistance against a muscle group. How can weight training benefit a performer? Increase muscular strength Increase muscular endurance Recover after injury. Photo: © Stock.xchng. http://www.sxc.hu/photo/903839

Weight Training Weight training can increase: Muscular strength: High weight x low repetitions Muscular endurance: Low weight x high repetitions Rest and recovery time will depend on: Athlete’s fitness Athlete’s weight Sets completed 2 days is the average recovery period to mend damaged muscle fibres. Photo: © Stock.xchng.

Weight Training Pyramid sets: performer starts of light with more reps and works up to heavy weight and few reps.

Weight Training There are 2 ways you can train: Machine Weights Free Weights Photo (Free weights): © Jason.lengstorf on flickr. This image is reproduced under the terms of the Creative Commons License 2.0. http://www.flickr.com/photos/jasonandkehly/2483823350/ Photo: © US Navy. Wikimedia Commons.

Weight Training Machine Weights Free Weights Positives: Positives: -Safe to use -Technically design to work specific muscle groups. -Always ready to use Drawbacks: Extra weight cannot be added. Positives: -Provides a wider range of movement. -can develop explosive strength (many top performer use free weights) Drawbacks: Need a spotter for safety reasons. Injury is more likely to occur if posture is not right

Cross Training Using different training methods to enhance fitness levels: i.e. A footballer using swimming to improve cardiovascular fitness. It can break up the routine of training while still gaining benefits. Photo by: © LOCOG

EXAM QUESTION Write down 3 statements about each of the following methods of training. Fartlek Training Continuous Training Cross Training Photo by: © LOCOG

Put the following statements under either one of the headings. Free Weights Machine Weights c) Not for beginners: d) Easy to work: e) Builds up strength: f) Limit to the amount of weight lifted: g) Injury due to poor technique: h) Seats and belts make them safe: i) Can help after injury: j) Move only in the designed way: k) Needs a spotter: l) Use on your own: m) Top sportspeople use them: n) Uses anaerobic and aerobic respiration: o) Easier to apply more weight: p) Always set up and ready to use Photo by: © Jason.lengstorf on flickr. This image is reproduced under the terms of the Creative Commons License 2.0. http://www.flickr.com/photos/jasonandkehly/2483823350/