1. Year 10 G.C.S.E- Training Methods Mr. P. Griffiths

2. Continuous Training Two Types- Long, Slow, Distance Training High Intensity, Continuous Training Long, Slow, Distance Training - ‘Name Some Activities’ How Long should we be working for? 30 Mins- 2 Hours Need to be working at 60 – 80 % of MHR (Aerobic Training Zone) Why use this type of Training? Improve Stamina (Aerobic Capacity) Improve H.R.F Reduce Body Fat To Maintain Fitness in Off Season

3. High Intensity Continuous Training Name Some Activities Working for Short Period of time so improves anaerobic capacity. Work at 80 – 95% of MHR. Used to improve leg speed, strength and muscular endurance. Used to prepare for competition during peak season.

4. Fartlek Training Name comes from Swedish for ‘Speed Play’ It involves many changes in speed Walking Running Skiing Cycling Why Use This form of Training? To Improve aerobic and Anaerobic Fitness To help games players who need both kinds of fitness To enjoy moving quickly but within our own ability

5. Interval Training What is it?Any exercise, alternating hard exercise and rest Rest periods essential for recovery What can we vary to suit individual needs???  The time or distance of each exercise  The amount of effort (Intensity) we put into each effort. o The length of time we rest in between each period of exercise The type of activity we take part in during rest  The number of exercises and recovery periods in training sessions

6. Why use Interval Training? To improve Aerobic and Anaerobic Fitness Develops our ability to work when tired (Game Specific)

7. Circuit Training What is circuit Training? Performing a series of exercises in a special order called a circuit. Circuit Involves 6 – 10 Stations Should be designed to avoid working the same muscle group twice in a row. Making More Stations Circuit can be made harder by:- Making More Stations The time we spend at each station Increasing the number of reps at each station Why use it? Improves Both types of fitness Lots of variety to exercise can make it interesting It can be designed to suit different sports

8. Weight Training Using Weight as a form of Resistance (Either free weights or machines) Why use weight Training? Improve Muscular Strength How Is This Done? Improve Muscular Endurance How Is This done? Improve Muscular Power How is this Done?

9. Plyometric Training Series of explosive movements done to improve muscular power Movements include: Hops, Bounds, Jumps, Leaps, Skips, Press- Ups. Plyometric Training puts great pressure on joints and muscles Why use it? To improve muscular power by training the muscles to contract more strongly.

10. Flexibility Training Uses a series of exercise to improve flexibility. Stretches and moves a joint just beyond the point of resistance Numerous types of Stretching Exercises:Static Passive Active P.N.F Static: Extend limbs beyond normal range, hold for 10 secs, rest and repeat Active: Extend a movement beyond normal limit and repeat rhythmically for 20 secs. Passive:Using a partner to hold stretch in position P.N.F: Use the fact that muscles are most relaxed after contraction

11. Homework ‘Decide on a sporting activity and devise a Circuit Specific for the demands of that sport’ Circuit Should be between:- 6- 10 Stations Should Include a Time Period for exercise Or: Specified Repetitions for each Should include a time period for rest

12. The End Any Questions??