1. methods of training
For your training to be effective you also need to link the
Principles of Training
to appropriate
Methods of Training

2. The most important Methods of Training for physical fitness are -
Continuous Training
Fartlek Training
Interval Fitness Training
Circuit Training
Flexibility training
Weight Training

3. Continuous Training Includes (P68 course notes)
any continuous exercise (running, cycling, swimming) that ensures the heart rate is within your training zone for approximately 20 – 30 minutes for 3 to 5 sessions per week.

4. Continuous Training Benefits (P68 course notes)
Develops Cardiovascular Endurance
Develops Aerobic capacity
Straightforward to plan
Progressive overload achieved
- by exercising more often (increase frequency)
- by exercising faster (increase intensity)
- by exercising longer (increase duration)

5. Fartlek Training Includes (P68 course notes)
Continuous running or swimming with short sprint bursts followed by a slower recovery then more continuous running or swimming.
Run – Sprint – Walk – Jog continuously and repeated.

6. Fartlek Training Benefits (P68 course notes)
Develops aerobic fitness (by continuous running) linked to training zone requirements.
Develops anaerobic fitness (by short, speed endurance sprints).
Can be varied to suit requirements
Can be adapted to suit terrain
(using short hills for speed endurance sprints during a longer aerobic run)

7. Fartlek Training Ctd (P68 course notes) Progressive overload achieved
- by exercising more often (increase frequency)
- by exercising faster (increase intensity)
- by exercising longer (increase duration)

8. Interval Fitness Training
Includes (P69 course notes)
Any form of exercise that allows a work / rest ratio interval to be calculated.
Sprint (100%) 8 x 50m with 100m walk (recovery) in between each sprint.

9. Interval Fitness Training
Benefits (P69 course notes)

10. Circuit Training
Includes

11. Circuit Training
Benefits

12. Flexibility Training
Includes

13. Flexibility Training
Benefits

14. Weight Training
Includes

15. Weight Training
Benefits