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 2 nd 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 2 nd 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 MethodAdvantage IntervalSpeed and strength improved Rest period allows for recovery FartlekImproves speed and endurance ContinuousImproves cardiovascular and aerobic fitness CircuitImproves 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 WeightHeavy weights improve muscular strength Lighter weights with more repetitions improve muscular endurance CrossMost 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