Specific training methods

Continuous Training Is training without stopping for a rest. The performer maintains the same speed and intensity throughout It should last at least 20 mins What energy system will this develop? AEROBIC ENERGY SYSTEM

Common examples of Continuous training

Advantages & Disadvantages Advantages: -Keeps you fit and healthy -Good method to improve aerobic and all-round fitness Disadvantages: -If the activity is not high enough to raise the heart rate of the performer then the method is ineffective -If the activity is too hard too soon then the performer will most likely exhaust themselves due to the large demand for oxygen

Fartlek Training Fartlek is a Swedish word that means ‘speed play’ It involves continuous training designed to exercise and stress the aerobic energy system

FARTLEK TRAINING SESSION: 30 MIN Walk - 3 mins. Jogging - 5 mins Fast run 50m sprints every 200m - 4 mins. Jogging for recovery - 3 minutes Even run with 10 fast strides every 3 rd. Lamp Post - 5 mins. Up hill jog 10 fast strides at markers - 5 mins Jogging on the spot with high knee lifts - 5 mins

Fartlek Training Involves training using a variety of activities, such as running, walking, sprinting or cycling over varying distances, terrain and speeds without stopping The order in which we place the activities together will produce either an aerobic or anaerobic training effect

Q. Who would benefit from this type of training? Sport performers who need to change pace during play and need to employ both aerobic and anaerobic systems

Interval Training Alternating between hard exercise and rest The rest period gives us time to recover Uses fixed patterns of fast and slow exercise. Longer periods of work and more repetitions develop ENDURANCE Shorter periods develop SPEED

Interval Training Allows us to train for longer periods of time and can be used to develop both anaerobic and aerobic fitness depending on how we organise our training sessions The following can be varied : Time or distance Amount of effort exerted Rest time Activity during rest

An Interval Programme 400m runner Personal best = 1 min Target time = 50 sec Schedule: 6 x 100m: 3 min rest 6 x 100m: 2 min rest 6 x 100m: 1 min rest 3 x 200m: 3 min rest 3 x 200m: 2 min rest 3 x 200m: 1 min rest N.B. This routine may take many weeks to complete and show any signs of progress

Advantages: It is physically beneficial because you are mixing both aerobic and anaerobic exercise together Good method to set personal targets and goals to enhance fitness, performance and motivation Disadvantages: It can be repetitive and dull if new targets are not set It can be disheartening if the performer cannot reach the required goal. Must ensure that the targets set are achievable to the individual Advantages & Disadvantages

Weight Training Improves Muscle Strength and Tone and can also be used to improve certain aspects of fitness We use either free weights or machine weights to develop muscles and we should always be supervised when using them

WEIGHT TRAINING Weights can be increased gradually. We can OVERLOAD muscles in a safe manner over a sensible period of time. Our individual strength training programme can be designed for a SPECIFIC sport. It can take into account our current state of fitness.

Advantages & Disadvantages Advantages: Strengthens the muscle throughout the range of movement Easily adaptable to suit most sports Muscles gain strength evenly throughout the range of movement Fastest way to increase muscle strength Disadvantages: Equipment is very expensive and can be difficult to use if accessibility is low Muscles can become sore because of the stress they’re under when lengthening and there isn’t a sufficient cool down period It is not a good method of training if you have heart problems. Blood flow to the muscle is reduced during exercise, so the blood pressure rises, putting more strain on the heart for little improvement in fitness

Altitude training This type of training occurs at places where the height above sea level is much greater than the athlete is used to.

What the training develops At altitude there is less oxygen in the air so the body has to produce more red blood cells to carry enough oxygen around the body. This helps athlete’s endurance levels as there is more oxygen in the body to use up.

Implications for athlete For athlete to perform they need sufficient oxygen transported to the working muscles Oxygen is carried within red blood cells To compensate for the lack of oxygen the body produces more red blood cells This therefore increases amount of oxygen getting to the muscles

Implications for athletes (cont) Athletes body adapts and has greater capacity for carrying oxygen When back at normal sea level, athlete still has the increased number of red blood cells to utilise aerobically Improves the athlete’s level of endurance / stamina Therefore improves performance for long- distance events, eg. Paula Radcliffe Blood cell level eventually returns to normal

Long-distance performers benefit from this type of training.