1. Heart rate and Training zones

2. Maximum Heart Rate = 220 – your age
Aerobic zone = 60-80% of MHR
Training zone = 80-90% of MHR

3. Training Methods

4. Learning Outcomes: By the end of this lesson you will be able to:
State the different training methods available to athletes
Outline the advantages and disadvantages of each training method

5. Introduction There are many different training methods
When we train we must select the method that is suitable to the fitness component that we are trying to improve

6. Aerobic v’s Anaerobic Aerobic Long duration
Involves large muscle groups
Between 60-85% of Max HR
Effects the body:
Improves endurance
Increases lung capacity
Raises aerobic threshold
Anaerobic
Short duration and high intensity
Includes rest and recovery periods
Around 85% of max HR
Effects on the body:
Improves muscular strength
Improves tolerance of lactic acid
Raises anaerobic threshold

7. Training Methods Continuous Training Fartlek (Speed play) Training
Interval Training
Circuit Training
Weight Training
Altitude Training

8. Continuous Training
This is a method to improve endurance and means ‘without rest’
With this method of training the pulse and heart rate must be kept high
Activities include jogging, swimming and cycling
Continuous training involves exercising at a constant rate

9. Continuous Training ADVANTAGES
Needs only small amount of easy to set up equipment
Good for aerobic fitness and using up body fat
DISADVANTGES
Can be really boring
Does not improve sprinting so not ideal for many games like football and hockey

10. Fartlek Training Is a form of continuous training
It can be made easy or hard to suit your fitness
Can be adapted to fit any continuous exercise, e.g. running, cycling, swimming and rowing
It involves changes in intensity and type of exercise without stopping

11. Fartlek Training - Example
Part of a fartlek run could be sprint for 10 secs, then jog for 20 secs, (repeated for 4 mins), followed by long stride running for 2 mins
A hockey player could use the hockey pitch to complete their fartlek training, as this would be reflective of the distances they would have to cover

12. Fartlek Training Example: Jog HOCKEY PITCH Sprint Walk Run
Overload is achieved by increasing the times or speeds of each bit, or the
Terrain difficulty (e.g. running uphill)

13. Fartlek Training ADVANTAGES
Good for sports that need different paces like football and basketball
Easily changed to suit an individual or sport
DISADVANTAGES
Difficult to see how hard the person is training
Too easy to skip the hard bits if you can’t be bothered

14. Interval Training
Interval training means alternating between strenuous exercise and rest
The rest periods give us time to recover from each period of exercise.
This method is designed to improve both aerobic and anaerobic fitness

15. Interval Training ADVANTAGES Can mix aerobic and anaerobic exercise
Easy to see when an athlete isn’t trying
Less chance of boredom
Easy to monitor progress
DISADVANTAGES
Hard to keep going
A bit dull
Not suitable for novice trainers (safety)

16. Circuit Training Circuit training uses loads of different exercises
At each station you do a specific exercise for a set amount of time before moving on to the next station
Overload is achieved by doing more repetitions at each station, completing the circuit more quickly, resting less between stations or by repeating the circuit

17. Circuit Training ADVANTAGES
Less boring because the exercises are all different
Easily adaptable
It can include weight training and aerobic exercise
Quick and easy to set up
Many people can work in a fairly small area
DISADVANTAGES
Not suitable for only one person
Someone needs to set up and run the circuit
Safety – using correct technique
Not possible to monitor everybody working at once

18. Weight Training
The function of weight training is to increase strength and improve muscle tone
How is it organised:
Reps – number of times the weight is lifted
Sets – 8 repetitions might make one set
Improve strength: Heavier weight/less repetitions
Improve Muscle Tone: Lighter weight/more repetition

19. Weight Training Machine Weights Definition Advantages Disadvantages
These are heavy and static machines where the weight is adjustable
Safer
Easier to use
Easily adjust weight
Not possible to add more weight after max weight is lifted
Free Standing Machines
Can be fixed on to a long or short bars
It is easy to add more weights – wide range of exercises
Can not train alone for safety reasons – injury can occur through poor technique

21. Altitude Training
When training at altitude there is less oxygen in the air so the body adapts.
Advantages
Increase the number of red blood cells
Increase the oxygen carrying capacity of the blood
Overall more efficient ability to carry and use oxygen
Who uses it?
Middle and long distance runners (800m, 1500m, 3000m, 5000m, 10,000m)
When an athlete then competes at a lower altitude they have increased ability to carry oxygen in blood and to perform better.
Disadvantages
Expensive for people who do not have the high mountains
Not very accessible

22. Homework
Complete p16 and 20 of homework booklets