1. British School Manila GCSE Physical Education 1.1.4 Physical Activity as part of your healthy, active lifestyle – Methods of Training

2. Lesson Objectives By the end of this lesson you should be able to… know and describe the six different training methods; interval, continuous, Fartlek, circuit, weight and cross Know which sports and activities each is suited to Explain how each can improve health and fitness Understand their relationships with the components of fitness and the principles of training

3. 1.1.4 - Methods of Training Fitness is very important to all physical activities. In some sports fitness can often make the difference between players/athletes at the highest level and the rest. A number of training methods can be used to improve each area of fitness as each method is designed for a specific purpose, and therefore suits different sports and activities

4. 1.1.4 - Methods of Training 1. Interval Training Interval training is suitable for many different sports from individual activities such as swimming and athletics to team games such as football and hockey Interval training is suitable for many different sports from individual activities such as swimming and athletics to team games such as football and hockey Interval training is defined as high intensity periods of work followed by defined periods of rest Interval training is defined as high intensity periods of work followed by defined periods of rest

5. 1.1.4 - Methods of Training 1. Interval Training It is possible to train individually, with a partner or team It is possible to train individually, with a partner or team The aim of interval training is to have a high intensity, high quality workout The aim of interval training is to have a high intensity, high quality workout

6. Characteristics of Interval Training The ‘work’ period or ‘work interval’ can be a distance to run [such as 60m] or a time to run [such as 10 sec] The ‘work’ period or ‘work interval’ can be a distance to run [such as 60m] or a time to run [such as 10 sec]  This factor will probably be linked in some way to the principle of specificity The ‘rest’ period or ‘rest interval’ may be a walk back to the starting point or simply just rest. It should be a minimum of 30 seconds to allow for recovery and be ready for the next work interval The ‘rest’ period or ‘rest interval’ may be a walk back to the starting point or simply just rest. It should be a minimum of 30 seconds to allow for recovery and be ready for the next work interval  The ‘rest interval’ links back to the principle of rest & recovery.

7. Interval Training Which sports are more suited to interval training? Which sports are more suited to interval training? Why? Why? Does interval training primarily develop a HRE or SRF aspect of fitness? Does interval training primarily develop a HRE or SRF aspect of fitness? Is there any obvious principle of training associated with interval training? Is there any obvious principle of training associated with interval training? Is this kind of training geared towards aerobic or anaerobic exercise? Is this kind of training geared towards aerobic or anaerobic exercise?

8. 1.1.4 - Methods of Training 2.Continuous Training Although interval training may be more suitable for games which involve short bursts of activity followed by walking or jogging, CT may be more appropriate at the start of the season or during off-season as a way of keeping players fitAlthough interval training may be more suitable for games which involve short bursts of activity followed by walking or jogging, CT may be more appropriate at the start of the season or during off-season as a way of keeping players fit Long-distance athletes, cyclists and swimmers may use CT as it resembles their actual competitive environment, although a combination of a variety of methods is most likelyLong-distance athletes, cyclists and swimmers may use CT as it resembles their actual competitive environment, although a combination of a variety of methods is most likely

9. Continuous training is steady training – the working heart rate will not be very highContinuous training is steady training – the working heart rate will not be very high There are no rest periodsThere are no rest periods A session usually lasts for about 15-20 minutes to be effectiveA session usually lasts for about 15-20 minutes to be effective Continuous training is probably the most suitable for developing cardiovascular enduranceContinuous training is probably the most suitable for developing cardiovascular endurance Characteristics of Continuous Training

10. Which sports are most suited to continuous training?Which sports are most suited to continuous training? When might games players use continuous training in their PEP?When might games players use continuous training in their PEP? Does continuous training develop a HRE or SRF aspect of fitness?Does continuous training develop a HRE or SRF aspect of fitness? Is there any obvious principle of training associated with continuous training?Is there any obvious principle of training associated with continuous training? Is this kind of training geared towards aerobic or anaerobic exercise?Is this kind of training geared towards aerobic or anaerobic exercise? Continuous Training

11. 1.1.4 - Methods of Training 3. Fartlek Training Fartlek training originated in Sweden and means ‘speed play’ Fartlek training originated in Sweden and means ‘speed play’ Fartlek training predates interval training but is similar as it involves periods of maximum output followed by rest periods – but no stopping!!! Fartlek training predates interval training but is similar as it involves periods of maximum output followed by rest periods – but no stopping!!! It is most suited to games players because…? It is most suited to games players because…?

12. Fartlek training resembles interval training Fartlek training resembles interval training It includes periods of work followed by periods of lighter work or active rest It includes periods of work followed by periods of lighter work or active rest Fartlek training includes sprints of varying distances and over different terrain…the work and rest periods are not measured and definitive as in interval training! Fartlek training includes sprints of varying distances and over different terrain…the work and rest periods are not measured and definitive as in interval training! Characteristics of Fartlek Training

13. True or False - Fartlek training resembles interval training? True or False - Fartlek training resembles interval training? Why is it more suited to games players? Why is it more suited to games players? What is the key difference between interval and Fartlek training? What is the key difference between interval and Fartlek training? Does Fartlek training develop a HRE or SRF aspect of fitness? Does Fartlek training develop a HRE or SRF aspect of fitness? Is there any obvious principle of training associated with Fartlek training? Is there any obvious principle of training associated with Fartlek training? Fartlek Training

14. 1.1.4 - Methods of Training 4. Circuit Training Circuit training primarily improves local muscular endurance, cardiovascular fitness and circulo- respiratory fitness [heart, blood, blood vessels and lungs] Circuit training can be used to develop general fitness or sport specific fitness and skills. It works both the muscles and the cardiovascular system It is therefore suitable to a wide range of activities

15. Characteristics of Circuit Training Circuit training involves a number of exercises arranged so as to avoid exercising the same muscle groups consecutively Each takes place at an exercise station and can be in a gym, sports hall or even outdoors Circuit training involves exercising maximally followed by a period of rest

16. Circuit Training Circuit training involves a number of exercises arranged so as to avoid… Circuit training can be used to develop....... ……. or ….. ……. fitness and skills. It works both the ……. and the ………….. system Is CT training associated with HRE or SRF or both? Circuit training is mostly associated with which principle of training?

17. 1.1.4 - Methods of Training 5. Weight Training Weight training uses progressive resistance, either in the form of the actual weight lifted or in terms of the number of times the weight is lifted [repetitions] Weight training uses progressive resistance, either in the form of the actual weight lifted or in terms of the number of times the weight is lifted [repetitions] Weight training is suitable for people who take part in strength events in athletics, speed and jumping events such as sprinting and long jump and rugby Weight training is suitable for people who take part in strength events in athletics, speed and jumping events such as sprinting and long jump and rugby

18. Characteristics of Weight Training A weight training schedule is a programme setting out in detail what is to be achieved and how A weight training schedule is a programme setting out in detail what is to be achieved and how The FITT principle is used to plan the type of work to be carried out in the programme The FITT principle is used to plan the type of work to be carried out in the programme Weight training is used to: - Weight training is used to: - Increase muscular strength [high resistance/low reps]Increase muscular strength [high resistance/low reps] Increase muscular endurance [low resistance/high reps]Increase muscular endurance [low resistance/high reps] Increase speedIncrease speed Develop muscle bulk [size]Develop muscle bulk [size] Rehabilitate after injury or illnessRehabilitate after injury or illness

19. Weight Training The …. principle is used to plan the type of work to be carried out in the programme. This principle is used to achieve the principle of ……..? The …. principle is used to plan the type of work to be carried out in the programme. This principle is used to achieve the principle of ……..? Muscular strength is developed by lifting…..weights with … reps Muscular strength is developed by lifting…..weights with … reps True or false - weight training is only suitable for Olympic weight lifters? Why? True or false - weight training is only suitable for Olympic weight lifters? Why? Muscular endurance is developed by lifting…..weights with …. Reps Muscular endurance is developed by lifting…..weights with …. Reps Weight training develops a HRE or SRF aspect of fitness Weight training develops a HRE or SRF aspect of fitness

20. 1.1.4 - Methods of Training 6. Cross Training Cross training is a mixture of training. It is used to break up the monotony of using one method and can also help to reduce the stresses on the body which can result from using a single training method Cross training is a mixture of training. It is used to break up the monotony of using one method and can also help to reduce the stresses on the body which can result from using a single training method Cross training is a combination of training methods not a mixture of activities, e.g. swimming on Monday, football on Wednesday Cross training is a combination of training methods not a mixture of activities, e.g. swimming on Monday, football on Wednesday

21. Characteristics of Cross Training Cross training can be used to produce the same effects as a single type of training but through using quite different types of work/play Cross training can be used to produce the same effects as a single type of training but through using quite different types of work/play A mixture of different types of training can more easily be adapted to suit individual needs A mixture of different types of training can more easily be adapted to suit individual needs An athlete training 4 times a week might use 2 sessions of continuous swimming + 2 Fartlek running sessions. If another session was needed they may use circuit training An athlete training 4 times a week might use 2 sessions of continuous swimming + 2 Fartlek running sessions. If another session was needed they may use circuit training

22. Cross Training Cross training uses a variety of ……. of ……..to produce the same effects as a single …….of…….. Cross training uses a variety of ……. of ……..to produce the same effects as a single …….of…….. Cross training can be achieved by using the principle of ……….. Cross training can be achieved by using the principle of ……….. True or false – cross training is a mixture of physical activities used to produce an improvement in fitness True or false – cross training is a mixture of physical activities used to produce an improvement in fitness