1. GCSE Physical Education Methods of Training

2. Learning Objectives By the end of this lesson pupils should:
Know and be able to describe the 6 different
training methods
Know which sport and activities each is most
suited to
Explain how each can improve health and fitness
Understand their relationships with components
of fitness and the principles of training

3. Methods of Training
Fitness is very important to all physical activities. In some sports, fitness can be the difference between elite level and performance level.
A number of training methods can be used to improve fitness. Each is designed for a specific purpose, to improve a specific aspect of fitness, and therefore each suits different sports and activities.

4. Methods of Training There are 6 different training methods: Interval
Continuous
Fartlek
Circuit
Weight
Cross

5. Why would these athletes use interval training?

6. Interval Training
Defined as high intensity periods of work followed by periods of rest (jogging, walking, or stopping).
Aim of interval training is to have a high quality workout.
Mainly designed to improve speed, but will also improve cardiovascular fitness; it is high intensity and always done at a fast pace.

7. Interval Training
‘Work’ period (interval) maybe a distance to run, such as 100m. This will be determined by the sport being trained, using the principle of specificity.
‘Rest’ period (interval) maybe a walk back to the start or simply not working.
The number or repetitions of work and rest periods is important in interval training.

8. Interval Training - Advantages
Includes repeated sprint running or swimming,
which is anaerobic
It includes a rest period (interval) which allows
recovery
Heart rates can be measured, evaluated and
compared
It takes place over short periods/bursts
Repetitions of high quality work, raising pulse
rate to near max

9. Why would these athletes use continuous training?

10. Continuous Training
Continuous training is steady training. The heart rate intensity will not be very high, there are no rest periods, and a session usually last for atleast 20 minutes.
Continuous training is suitable to improve cardiovascular endurance. It is appropriate where high intensity exercise might be unwise.

11. Continuous Training
Continuous training is appropriate for pre- season and off-season training.
Long distance athletes, cyclists and swimmers may use continuous training as it resembles their competitive activity.
However continuous training is usually used as well as other methods of training.

12. Continuous Training - Advantages
Improves aerobic fitness, as it includes long,
slow intensity activity
It is suitable for improving general health and
fitness
Can be done in a variety of places
Can be adapted for individual needs using fit
principle
Wide range of activities can be used (running,
cycling, rowing machines, etc.)

13. Fartlek Training
What do you think Fartlek Training is?

14. Fartlek Training
Fartlek training is suitable for games such as football, netball, and hockey, because it includes short bursts of activity - including starting and stopping and fast sprinting by a short rest.
Fartlek originated in Sweden. Fartlek is a combination of fast and slow running. Takes place over countryside, forest, and hills.

15. Fartlek Training
In many ways it resembles interval training; like interval training, it includes periods of work followed by periods of rest (or lighter work).
However Fartlek includes sprinting for various distances, not measured distances like interval training.

16. Fartlek Training - Advantages
Takes place away from the track
Can be done in a variety of places
Can include repetition (up/down the same hill)
PEP can be flexible
Rest periods can be included, but content of
training is very flexible
It is suited to game players as well as for
general fitness programmes

17. Circuit Training
What athletes could use circuit training?

18. Circuit Training
Circuit training involves a number of exercises, arranged so the same muscles groups aren’t being worked all the time.
Each exercise takes place at a ‘station’ in the circuit. Circuit training develops general fitness, working both the muscles and the cardiovascular system

19. Circuit Training
Stations may be carried out for either a set length of time or a set number of repetitions, according to the fitness level of the participant.
Another way of circuit training is a ‘skills circuit’ for a particular activity. Like all methods of training, it must be specific and catered for the individual’s needs.

20. Circuit Training - Advantages
It works a variety of components of fitness in one
training session
Low cost
All abilities can take part (individual needs)
Wide range of exercises makes session interesting
Rest periods can be included, but content of training
is very flexible
Uses principle of progressive overload

21. Weight Training
Weight training improves which components of fitness?

22. Weight Training
Weight training uses progressive resistance, leading to progressive overload. This resistance is either the amount of weight or the amount of times it is lifted (repetitions).
It is used to:
Increase muscular strength
Increase muscular endurance
Increase speed
Develop muscle bulk (size)

23. Weight Training
Weight training is suitable for a number of strength events. A PEP that uses weight training will require specific individual needs, this includes:
Number of exercises (6-8 exercises)
Exercises for each muscle group (activity specific)
Weight used (repetition max - RM)
Number of repetitions (10 repetitions per set)
Number of sets (3 sets of 10 reps)
How fast the exercise is done (1-2 seconds)
Length of rest between sets (1-2 minutes)
Frequency of training (1 day rest between sessions)

24. Weight Training - Advantages
Used to improve muscular strength,
muscular endurance or speed
All abilities can take part (individual needs)
Wide range of exercises makes session
interesting
Can be made specific to the individual
It is easy to monitor progress and overload
(progressive overload)

25. Cross Training
What do you think cross training is?

26. Any questions, please do not hesitate to ask
Thank you
Any questions, please do not hesitate to ask