1. Bigger, Faster, Stronger Achievement Standard 2.3 3 Credits TRAINING METHODS - CONTINIOUS TRAINING -

2. Training Methods 1. Continuous Training 2. Weight Training 3. Circuit Training 4. Interval Training 5. Calisthenics 6. Plyometrics

3. Fitness Components Muscular strength Muscular Power Muscular Endurance Aerobic Capacity Anaerobic Capacity Agility Speed Flexibility Coordination Reaction Time Circuit Training Continuous Training Plyometrics Weight Training Calisthenics Interval Training

4. Continuous Training

5. Benefits of Continuous Training  Improves aerobic capacity.  Raises anaerobic threshold.  Improves muscular endurance.  It is the foundation for most training programs.  It allows you to recover more quickly or more rapidly between efforts and or after exercise.

6. Types of Continuous Training 1. Aerobic training 60 –70% Fat burning 60-80 % Normal Training 80-85% Builds Anaerobic Threshold  Start off training with long slow distance which produces a slow but gradual improvement. This is used early in the program where emphasis is on distance not speed. Then increase to normal training level then finally to the anaerobic threshold training that makes exercise very fatiguing and stimulates competition conditions.

7. 2. Fartlek Training – Speed Play Continuous training with regular changes of pace, there may be obstacles such as hills, sand or deliberate bursts of speed every 3 minutes so increases the involvement of the lactic acid system. OR Jog 3 lamp posts sprint 2 Examples of activities for Continuous Training  Swimming  Cycling  Running  Walking

8. Application of Frequency  If training to keep fit a training frequency of 3 days per week is desirable  If training to improve fitness training frequency of 4+ days may be required.

9. Application of Duration  In this instance we shall consider duration to be the length of the exercise session as opposed to the duration of the training program.  The minimum length of time required to gain an aerobic benefit is 20 min.  This is considered an ideal starting point for beginners for competitive athletes a longer duration session may be required.

10. Application of Intensity The intensity of training is between 60 –85 % it is referring to how hard should I be training. There are three ways of measuring the intensity of a continuous training session  The Age Predicted Training Heart Rate Zone graph (refer back to graph)  The Karvonen Formula  Percieved Exertion Ratio What would happen if you were training below your training heart rate zone?  You would be not gaining any benefit from training. What would happen if you were training above your training heart rate zone?  You would be training to hard to gain benefit.

11. Age Predicted Training Heart Rate Zone

12. The Karvonen Formula Minus your age Predicted maximum Heart rate Minus resting Heart rate Plus your resting Heart rate Training target HR (divide by 6 to get HR for 10 secs) Target zone – e.g. 60 % max = x.6 70 % max + x.7 220

13. Compare this value to those on the age predicted training heart rate zone graph form the previous page. Are they different? why?  The karvonen formula is superior to the age predicted training heart rate zone because it uses the resting heart rate as a key factor. What would happen to the Training Heart Rate (using the karvonen formula) as the person became fitter? Why?  As you become fitter your resting heart rate decreases so the training thresholds will also increase.

14. How would we use this in training? By noting how we feel physically while training. Perceived exertion ratios take time to use correctly. They need to be matched to the THR in order for the athlete to accurately gauge if they are training at a suitable intensity. Why? Perceived exertion ratios take time to use correctly. They need to be matched to the THR in order for the athlete to accurately gauge if they are training at a suitable intensity. Why? You have to get to know what your limits your body has. Application of Overload How can we overload the system in order to keep producing gains in the aerobic system?  Increase distance  Increase speed  Decrease rest time.