1. Standard Grade PE Revision Methods/Principles of Training Brannock High School

2. In order to improve your fitness, there are many types of training that you can use. We are going to look at six methods of training for Physical Fitness: Circuit Training Continuous Training Continuous Training Fartlek Training Fartlek Training Weight Training Weight Training Interval Training Interval Training Flexibility Training Flexibility Training

3. Circuit Training Includes fixed circuit of set tasks multi station circuit – stations could include specific or general exercises (e.g. sit ups) Benefits develops both general (CRE) and specific (LME) fitness exercises can be developed to suit the needs and requirements of the activity Example of Circuit Training Session 8 Exercises (sit ups, press ups, bench jumps, sprints, squats, star jumps, tricep dips and back raises) 30 seconds at each station/ 2 minute rest at end Repeat circuit 3 times

4. Remember to describe the exercises, working time and rest time Choose an activity. Design a circuit training session to suit the needs of this activity…..

5. Continuous Training Includes any exercises (e.g. running, swimming or cycling) that ensure your heart rate is operating in your training zone for approximately 20 to 30 minutes, for three to four times per week. Benefits develops Cardio Respiratory Endurance Easy to plan Example of Continuous Training Session 30 minute run working between 70 – 85% of my maximum heart rate. Complete three times per week.

6. Discuss with your partner how you think you would feel after each session Imagine that you are training for a Marathon and you are using the Continuous method of training. Describe what you did in the first week of training….

7. Fartlek Training Includes continuous running or swimming with short sprint bursts, followed by a slower recovery and then more continuous paced running or swimming also called Varied Pace Running Benefits develops aerobic fitness (e.g. in the continuous running) develops anaerobic fitness (e.g. in the short sprints) Fartlek training is an ideal method of training for Games players, such as football or hockey, because in these activities, you run at different speeds throughout the game

8. Design a training session using the Fartlek method of training that suits the needs of your activity.

9. Weight Training Includes isotonic exercises, where you move the weight through the range of movement required. E.g. in the shoulder press, you move from bent arm to straight arm. isometric exercises, where you hold or resist against a weight. E.g. Planks Benefits develops muscular endurance develops both static and explosive strength Example of Weight Training For a shoulder press – 2 sets of 20 repetitions at 25kg. To improve strength, weights should be 80% of your max. lift

10. Complete the following table – decide which of the weight training exercises would improve muscular endurance and which would improve strength Exercise Muscular Endurance Strength 100 Press Ups 1 set of 15 reps at 45kg 3 sets of 20 reps at 20kg 1 set of 10 reps at 35kg 2 sets of 25 reps at 15kg

11. Interval Training Includes any form of exercise that allows a work/rest interval to be easily calculated. It is important that you use exercises that are easy for you and you don’t have to concentrate on the technicality of each exercise Benefits develops aerobic capacity develops anaerobic capacity Example of an Interval Training Session For a 1500m runner: 4 x 400m repetitions, completed in 60 seconds with a 90 seconds recovery.

12. Choose an activity. Design an interval training session to suit the needs of this activity…..

13. Flexibility Training Includes forms of flexibility of motor exercises which allow active or passive stretching or resistance. avoid over stretching Benefits develops flexibility – range of movement around the joint

14. For a training programme to be effective, you need to apply these training principles to your performance: Specificity Progressive Overload Progressive Overload - Frequency - Intensity - Intensity - Duration - Duration Reversibility Reversibility

15. Specificity This is the first key principle of designing your training programme: SPECIFICITY MEANS THAT TRAINING MUST BE SUITABLE TO THE NEEDS OF YOUR ACTIVITY For example, if you were a swimmer using Continuous Training to improve your Cardio Respiratory Endurance, you would complete your training programme in the pool. This will develop the quality of her stroke production as well as her CRE.

16. Progressive Overload This is the second key principle of designing your training programme: PROGRESSIVE OVERLAOD IS GRADUALLY INCREASING THE DEMANDS OF YOUR FITNESS PROGRAMME AS YOUR FITNESS IMPROVES If you do not apply this principle of training to your training programme, you will reach a level of fitness, but then it will start to drop as you find your sessions easier to complete.

17. To progressively overload, there are three things that you can adapt: Frequency You can change how often you train. For example, if you are completing a continuous 30 minute run three times a week, to overload, you can change this to four times per week. Intensity You can change how hard you train. For example, in a circuit training programme you may be doing the exercises for 30 seconds. To overload, you can change this to 45 seconds per exercise. Duration You can change how long you train for. For example, if you are completing a Fartlek training programme that lasts for 30 minutes per session, you may change this to a 35 minute session

18. Reversibility This is third key principle of designing your training programme: REVERSIBILITY OCCURS WHEN YOU STOP TRAINING. YOUR BODY WILL RETURN TO ITS ORIGINAL STATE OF FITNESS BEFORE TRAINING

19. Design a training programme that meets the demands of your chosen activity. After you have written out your training programme, describe, in detail how you would take into account each of the principles of training to make your training programme effective.

20. Section 9 Methods/Principles of Training Completed To finish this section, you will be given a work sheet to complete as homework. Use your notes to help you with the answers. If you need help with a question, you can look up the Standard Grade book or ask you teacher. If you have access to the internet, you can also find help on the Bitesize website http://www.bbc.co.uk/bitesize/scotland/pe