6 Methods of Training… Can you name them?1. Interval2. Continuous3. Fartlek4. Circuit5. Weight6. Cross
Interval Training – Speed and CV• Periods of hard work followed by periods of rest.• Improves mainly speed, will also improve CV.• High intensity and fast pace. 1 Rep = Sprint for 60m, rest for 30seconds1 Set (of repetitions) = 4xruns and rest.• ‘Rest’ might mean milder exercise e.g. 30m sprint 30mslow jogging.• The ‘Rest’ periods give us time to recover.Who uses it?Sprinters (Athletics, Swimming, cycling)
Continuous Training - CVImproves aerobic fitness• Is also good for people who have not trainedfor a long time. (unfit) Brisk walking• Moderate exercise for at least 15 -20mins no rest.Who uses it?• Endurance athletes (Long distance events)• Games players (Pre season) Running, Swimming, Cycling and RowingOverload is achieved by increasing the time, distance and speed.
Continuous TrainingAdvantages?• Improves aerobic fitness• Cheap• Can be done individual and in a group• Improves health and fitness• Can be done anywhere• Adapted to suit individual needs• Range of activities can be used (Running, Swimming, Cycling, Rowing, Cross trainer)• Can easily apply the FITT principle
Fartlek Training• The word Fartlek is Swedish and means ‘speed play’• Combines high and low intensity work• Involves many changes of speed and terrain• Improves speed and endurance (CV)Who uses it?• Games players because short bursts of speed – starting, stopping and sprinting• To overload increase the time or speed for each activity or choose more difficult ground. E.g. running uphill or on sand.
Advantages• Improves speed and endurance• Can be done over a variety of terrain (Beach, Countryside, Park)• Can include hill work and reps• Programmes can be flexible• Suits games players
A Typical Fartlek session• Jog for warm up – 8 min• Sprint every other lamp post – 8 posts• Jog recovery – 5 mins• Sprint 10 paces – 10 reps• Recovery – 30 secs• ¾ pace for 30 sec – 6 reps• Jog recovery – 1 min• Jog to finish – 10 mins
Circuit Training• A circuit is made up 6 – 10 exercise or skills stations at which a particular activity is performed.• Circuit training develops: - All round fitness - CV and ME fitness
Station 1 Station 1 Station 8 Station 2 Station 7 Station 4 Station 6MuscularEndurance Station 5CardiovascularFitness
1. How can we determine which type of fitness is improved?TYPE of activityTIME spent at each activityNUMBER of stations and circuits completed.How do we increase the difficulty in a circuit?If we want to improve leg power and cardio vascular fitness – What type of exercises would we include in a circuit?
Circuit TrainingWho uses it?Games players, swimmersAdvantages?Not much equipment neededNot expensiveCan be done at home or at the gymUses music – motivationalFitness and skills
Weight Training - Strength • Resistance training Is used to 1. Increase muscular strength 2. Increase muscular endurance 3. Increase speed 4. Develop muscular bulk (size) 5. Rehabilitate after injuryWho uses it? Athletes, swimmers, games players and others Apply individual needs to suit
Weight Training AdvantagesCan develop muscular strength, muscular endurance and power...• Max strength = 3 sets of 6 reps at near max weight.• Muscular endurance = 3 sets of 20-30 reps.• Muscular power 3 sets of 10-15 reps.Can use a variety of exercises to work on specific muscle groupsIs easy to monitor progress and overload.
Cross Training• A mixture of training methods• Who? Used for most sports• E.g. Circuit training and interval training for Football CV and ME fitness.Advantages?• Allows for a variety of training• Makes training more interesting• Training can be adapted to weather• Can rest different muscle groups from day to day.
BRAIN TEASER1. Name the 6 types of training.2. Name 3 exercises you could include in a circuit designed to improve muscular endurance.3. What type of training improves cardiovascular fitness – explain.4. What is interval training?5. What is fartlek training and why is it good for games players.