1. Lesson 4 Wednesday 15 th September

2. Learning Outcomes Discuss Methods of training Homework

3. Methods of Training The method of training you use must be appropriate to a number of factors relating to your performance. List these factors You have 3 minutes to complete this task

4. Methods of Training For each method of training you must know the following information: 1.Which aspect of fitness it improves 2.Why is it appropriate for you to use the method 3.How the method is carried out 4.How the method is set-up 5.How long you need to use the method for to improve.

5. Continuous training This involves running at a constant speed for a minimum of 20 minutes at an intensity of 70 – 85% of your maximum heart rate. Continuous training can take place in any environment, e.g. hockey pitch As your CRE improves, the distance you can cover in a set time should increase. In order to improve your performance further you should gradually increase the length of time you work for.

6. Training Zone To improve CRE you must train at an intensity of 70 – 85% of your heart rate max. 220 – 15 = 203bpm 70% of 203 = 142.1bpm 85% of 204 = 172.55bpm The Training Zone for a 15yr old in order to improve CRE is = 142 – 173bpm

7. Fartlek Training Improves CRE and Speed Endurance This is a Swedish term meaning ‘speed play’. It can take a variety of different forms including varying pace or level of terrain. It involves running for a period of time at different speeds (or levels). These speeds can include: walking, jogging, ½ pace running, ¾ pace running and sprinting A Fartlek session should last at least 20mins. How can we monitor training zone when using Fartlek training?

8. Homework Homework due: Wednesday 22 nd September Answer fully and include: Question with highlighted words/phrases Opening introductory sentence Q. From your chosen activity, identify an aspect of fitness that you needed to improve. Describe a method of training that you used to develop this aspect of fitness. (4)