1. Aerobic Endurance

2. DISTINCTION- Explain the advantages and disadvantages for each. MERIT- Describe training methods and how they improve performance. PASS- Identify 3 training methods.. Learning Intentions

3. Starter  Brownlee Brothers: Triathletes Brownlee Brothers: Triathletes  List the main activities they complete in their training sessions.

4. Continuous Training Involves a steady but regular pace. i.e. Jogging. It is important to maintain heart rate in the training threshold (60-80%). Moderate intensity for at least 30 mins- therefore good for beginners and those recovering from injury. Warm up/cool down- essential!! Activities can include running, walking, swimming, rowing or cycling. What particular athletes may use this method of training? Long distance events – e.g. Marathon

5. Continuous training  Advantages  No specialist equipment  Easy to organise and carry out  Sport-specific  Builds endurance  Disadvantages  Can be monotonous  Higher risk of injury if on hard surface  Only develops aerobic not anaerobic

6. 1.This training involves periods of work followed by periods of rest. 2.Training improves aerobic & anaerobic endurance by varying the intensity & length if work periods. 3.Typical work time varies from 30secs - 5mins and recovery can be jogging or walking or even a complete rest. e.g. Sprint for 20 metre + walk back to start. Interval Training

7. Aerobic endurance: Work intervals should be around 60% VO² Max. To progress: decrease the number of rest periods and decrease work intensity. Consider: Duration of work/rest interval Intensity of work/rest interval Total number of intervals i.e. 400m X 5 with 2 minutes rest in between each set Used by games players and middle distance runners Who might benefit from longer interval training?

8. Example: 1) Sprint (50 metres) 2) Rest (30 seconds) 3) Repeat 10 times 4) Rest (5 minutes)

9. Means ‘SPEED PLAY’. It is a combination of running at different speeds or over different terrains. Intensity can be increased using equipment, such as running with a harness or weighted backpack. What athletes may use this method of training? Fartlek Training Works on both aerobic and anaerobic fitness due to the varying intensities.

10.  It involves changes in intensity without stopping or resting. Example:  This is usually achieved by varying the speed or terrain, e.g. uphill running.  You can run, row, swim or cycle. EXAMPLE  You can use it to improve either your aerobic fitness (stamina), anaerobic fitness (speed) or a mixture of the two. 1) Sprint3) Sprint2) Jog4) Jog Video

11. Fartlek training  Advantages  No specialist equipment  Performer can control intensity  Sport-specific  Adds variety and interest to training  Disadvantages  Needs careful control on intensity  Performer needs good self discipline and motivation to maintain work rates.

12. Tasks  Complete worksheet.  Complete the exam questions!