1. PHED 1 Applied Physiology Q7 – Training Methods
AS PE
PHED 1
Applied Physiology
Q7 – Training Methods

2. Training Methods Training methods You should be able to:
describe and explain, with examples, how the different training methods can be used to prepare for exercise and specific games, circuit training, fartlek training, interval training, weight training (isometric and isotonic), continuous training and flexibility training (active and passive); candidates should consider the advantages and disadvantages of each method.

3. Training Methods There are 6 principle methods of training:
INTERVAL Training
CONTINUOUS Training
FARTLEK Training
CIRCUIT Training
WEIGHT Training
FLEXIBILITY Training

4. Why are we doing this?
Which training methods are relevant to you and your weaknesses?
Explain why it is beneficial to look at case studies and create programmes for others.
How will you use this to write your training programme (coursework – 10%)?

5. INTERVAL Training
This involves periods of work followed by periods of rest.
The work interval may be a distance to run, say 60m, or a time to run, say 10 secs.
The rest interval may be a walk back to the starting mark, or simply not working (rest).
There are many advantages to this type of training:

6. INTERVAL Training
It includes repeated sprint running or swimming, which is ANAEROBIC.
It takes place over short periods or bursts
It includes a rest period which allows for recovery
It includes repetitions of high quality, which raises the pulse into the TRAINING ZONE.
INTERVAL TRAINING is particularly suitable for team game players, as it consists of short bursts followed by slow walking or stopping.

7. CONTINUOUS Training
It could start with brisk walking and graduate to jogging. It could be over a distance or over time.
In continuous training, the athlete does not stop working.
The advantages of continuous training are:

8. CONTINUOUS Training You can work on your own or in a group
It is suitable for health and fitness
It improves AEROBIC fitness.
It can take place in a variety of places.
It can be adapted to suite INDIVIDUAL NEEDS.

9. CONTINUOUS Training

10. FARTLEK Training The word Fartlek is Swedish and means SPEED PLAY.
It is another form of continuous training, but combines fast and slow running.
In many ways it is like Interval Training. You have sprints and jogs and other periods of work followed by short periods of rest.
The advantages of Fartlek training are:

11. FARTLEK Training
It can be done in a variety of terrain e.g. sand dunes, parkland, forest, fields, etc.
It can include hill work
It can include repetitions
Programmes are very flexible
Rest periods can be included or the session can be continuous with intermittent hard and easy running.

12. Heart rate of cyclists on an all-terrain Fartlek (Speed Play) ride

14. CIRCUIT Training
Involves a number of exercises set out so you avoid exercising the same muscle group consecutively.
Each exercise takes place at what is called a station.
The exercises may be carried out for a length of time e.g. 30secs, or a set number of times.
It is the most flexible form of training and circuits can be devised to develop any of the components of fitness.

15. CIRCUIT Training
After completing each set of repetitions, the athlete moves on to the next exercise.
Another way to use a circuit is to have a skills circuit for a particular sport. In this case, instead of doing different exercises at each station, a different skill from a sport can be practised.
For example, a Basketball skills circuit could have dribbling at station 1, chest pass at station 2, shooting at station 3, etc.
The advantages of CIRCUIT TRAINING are:

16. CIRCUIT Training
It offers a much more general all round fitness than the other 3 methods.
It includes strength, endurance, power, flexibility and speed.
People of all levels of fitness and ability can take part.
It includes both AEROBIC and ANAEROBIC activities.
It uses a wide range of activities
People work hard and can be highly motivated to succeed.

19. WHAT IS WEIGHT TRAINING USED FOR ?
WEIGHT TRAINING is a form of training that is most commonly used to improve strength and muscular endurance.
It requires a resistance, usually in the form of a dumb bell, barbells or modern weight training (resistance) machines.
Weight training makes use of the progression principle of training by gradually increasing the amount of weight handled.
WHAT IS WEIGHT TRAINING USED FOR ?

20. HOW DO I CONSTRUCT A WEIGHT TRAINING SCHEDULE ?
Increase muscular strength
Increase muscular endurance
Increase speed
Develop muscle bulk
Rehabilitate after illness.
HOW DO I CONSTRUCT A WEIGHT TRAINING SCHEDULE ?

21. Included in a training schedule are:
WEIGHT Training
Included in a training schedule are:
The number of exercises
The exercises for each muscle group
The weight used
The number of repetitions
The number of sets
How fast the exercise is done
How long the rest is between sets
The frequency of training.

23. FLEXIBILITY Training
The aim is to increase the range of movement allowed at a joint, or series of joints.
Flexibility training improves performance in the majority of sports and helps the performer to avoid injuries.
Flexibility is improved by STRETCHING the muscles and tendons to a point marginally beyond their normal limits.
There are 2 main ways to develop flexibility:

24. FLEXIBILITY Training ACTIVE STRETCHING
When the performer can stretch joints easily, on their own, without undue difficulty.
PASSIVE STRETCHING
When the full range of movement can only be achieved with assistance from a partner or coach. The performer relaxes and allows their partner or coach to perform the stretching movement.