1. N. Walker GCSE PE Edexcel
Methods of Training
3.3 The methods of training and their application to personal exercise/training programmes.
Factors to consider when deciding the most appropriate training methods and intensities.
The use of different training methods for specific components of fitness, physical activity and sport.
N. Walker GCSE PE Edexcel

2. N. Walker GCSE PE Edexcel
Match the sports people to the description of the training method that you feel is most appropriate to them given what you know about the fitness requirements of their sport.
N. Walker GCSE PE Edexcel

3. Choosing the right method
In your learning pairs, discuss what you might need to consider when planning HOW to train.
Consider:
Requirements of the sport or activity
Facilities available in the area
Individual’s current level of fitness
N. Walker GCSE PE Edexcel

4. Requirements of the sport
Programme for a marathon runner
Will spend most of their time running
Need to train for muscular endurance so that muscles can keep going for long periods of time
Also need to be able to run at a fast pace for a sprint finish
135m a week with shorter runs at a faster pace
Training might include
One mile warm up
10 x 200m intervals with 200m recovery
10 x 200m hill sprints at equal effort, walk back to recover
Four mile cool down run
1 hour strength and conditioning training
Programme for a tennis player
It is estimated that they have to run over 8km in a tough, five set match with long rallies
Training might include:
Short sprints with short rests for power and speed
Strength training for greater power and core stability
Drill to improve coordination, such as ladder drills for footwork
Skills practice for specific shots
N. Walker GCSE PE Edexcel

5. N. Walker GCSE PE Edexcel
Continuous Training
Continuous training is steady training for an extended period without rest.
Continuous training is training at a steady pace.
It enables the heart rate to reach the person’s aerobic target zone.
It can be any form of exercise without rest, such as:
Running
Cycling
Swimming
Continuous training improves cardiovascular fitness.
N. Walker GCSE PE Edexcel

6. N. Walker GCSE PE Edexcel
Continuous Training
Advantages
Disadvantages
Improves aerobic fitness
Does not improve anaerobic fitness so some would need to do other methods
Inexpensive (apart from clothing, equipment)
Some people find it boring
Can be done individually or as a group
Outdoor training can be weather dependent
Can be done in a variety of places
Adapted to individual needs
Wide range of activities can be done
Adapted to use FITT
N. Walker GCSE PE Edexcel

7. N. Walker GCSE PE Edexcel
Fartlek Training
Fartlek training is where the speed and terrain are constantly changing.
Fartlek training is a combination of fast and slow running.
Swedish for ‘speed’ and ‘play’.
It resembles interval training and involves periods of intense work followed by lighter work. However, it includes sprints of varying distances.
It might include a sprint of around 200m from one tree to another, or up a hill of no measured distance, jogs, walks etc.
It is designed to mimic a game situation and involves work over different terrains and speeds.
The heart rate goes up and down in the same manner as it does during a game.
N. Walker GCSE PE Edexcel

8. N. Walker GCSE PE Edexcel
Fartlek Training
Advantages
Disadvantages
Improves aerobic and anaerobic fitness depending on speeds used
There may not be suitable terrain nearby
Can be done on a variety of terrain and includes hill work
The individual needs to be highly motivated
Can include repetitions e.g. up the same hill several times
The coach may not be able to monitor the training unless they also run
Programmes can be very flexible
Outdoor training can be dependent on the weather
Rest periods can be included or the session can be continuous or intermittent with hard and easy running
Suited to most games such as netball, rugby, hockey, football
N. Walker GCSE PE Edexcel

9. N. Walker GCSE PE Edexcel
Circuit Training
Circuit training is exercises arranged in stations to work different muscles.
Circuit training develops general fitness, working all muscle groups and the cardiovascular system.
A variety of activities are set out in stations. Each station can be worked at for a period of time or for a number of repetitions.
There are rest periods to allow the body to recover and work with quality the next time.
Muscle groups are varied at each station to avoid exercising the same muscle groups consecutively.
N. Walker GCSE PE Edexcel

10. N. Walker GCSE PE Edexcel
Circuit Training
Advantages
Disadvantages
It can combine muscular endurance, power, speed and cardiovascular fitness in one session
The circuit needs to be well planned out to suit the person’s needs
A good source of training for all round fitness
It is important to work hard on each station but also to pace well to maintain the required standard for each circuit
Includes both aerobic and anaerobic activities
Skill stations that are well planned and tailored to individual needs can be used
N. Walker GCSE PE Edexcel

11. N. Walker GCSE PE Edexcel
Interval Training
Interval training involves high intensity periods of work followed by defined periods of rest.
Interval training is designed to work on speed.
It is always done at a fast pace; high intensity, high quality.
It is arranged in sets and repetitions.
The repetitions have a rest period to allow the body to recover so that the speed of the sprint can be the same each time.
E.g. 4 sets of 6 x 200m sprints with 30 seconds rest to recover in between and with 2 minutes rest in between sets.
N. Walker GCSE PE Edexcel

12. N. Walker GCSE PE Edexcel
Interval Training
Advantages
Disadvantages
Improves anaerobic fitness
Can be very intense so needs full commitment and motivation
Includes a rest period that allows recovery (interval)
Some people find repeating intervals boring
Includes repetitions of high quality work that raises the heart rate to near maximum
Outdoor training can be dependent on the weather
N. Walker GCSE PE Edexcel

13. N. Walker GCSE PE Edexcel
Plyometric Training
Plyometrics are exercises where muscles use maximum force in short intervals of time.
These aim to improve power by increasing the muscles ability to be explosive.
Power = strength x speed and plyometrics aim to improve both of these.
N. Walker GCSE PE Edexcel

14. N. Walker GCSE PE Edexcel

15. N. Walker GCSE PE Edexcel
Plyometric Training
Advantages
Disadvantages
Improves power
Need to have good levels of fitness prior to starting
Does not need expensive equipment
Need a good knowledge of your event or an experienced coach
Exercises can be designed to match specific events/skills, e.g. high jumper
Need to ensure that progression is gradual, rest and recovery are important
N. Walker GCSE PE Edexcel

16. Weight/Resistance Training
Weight/resistance training uses progressive resistance either in the form of the actual weight lifted or the number of times it is lifted.
Weight training is arranged in sets and repetitions.
It can improve muscular strength, muscular endurance and power.
Low weight, many reps: muscular endurance
Heavy weight, few reps: muscular strength
E.g. Bicep curls: 2 sets of 15 repetitions (30 in total)
N. Walker GCSE PE Edexcel

17. Weight /Resistance Training
Free weights
Resistance machines
Body weight
N. Walker GCSE PE Edexcel

18. Weight/ResistanceTraining
Advantages
Disadvantages
Improves muscular strength, muscular endurance and power
Need suitable facilities
Wide variety of exercises to choose from
Need specialised equipment
Suited to the needs of the sport and the individual
Can be expensive
Programme created to improve specific muscle groups
Need spotters for safety reasons
Easy to monitor progress and apply overload
Need knowledge for safety and technique
N. Walker GCSE PE Edexcel

19. N. Walker GCSE PE Edexcel
Fitness Classes
Aerobics Body Pump Pilates Yoga Spinning
N. Walker GCSE PE Edexcel

20. N. Walker GCSE PE Edexcel
Fitness Classes
Advantages
Disadvantages
Can improve a wide variety of components of fitness depending on the activity design
Can be expensive
Mostly indoors so aren’t weather dependent
Times of the sessions may restrict people
N. Walker GCSE PE Edexcel

21. N. Walker GCSE PE Edexcel
Class
Component of Fitness
Description
Aerobics
C.V Fitness mainly
Muscular strength and endurance
Impact on body composition
Aerobic exercise to music covering a variety of exercises.
Body Pump
C.V fitness and muscular endurance
Some strength flexibility
Exercise to music normally using low weights with many repetitions and a variety of exercises such as squats and lunges.
Pilates
Muscular endurance and flexibility
Some strength
A series of core stability exercises focusing on the quality of the exercise rather than the quantity – less vigorous but working on a range of movement. Also focuses on correct breathing, relaxation and stress reduction; body and mind.
Yoga
Muscular endurance
Flexibility
Balance
Muscular strength
Some C.V fitness
Ancient form of exercise that focuses on postures or poses (to increase muscular strength and flexibility). Includes breathing and sometimes meditation to boost physical and emotional well-being.
Emphasis on quality of exercise, holding the correct position with full range of movement and balance and breathing correctly.
Spinning
Aerobic fitness mainly
Aerobic and anaerobic cycling on a stationary bike to music.
N. Walker GCSE PE Edexcel