Here are the statements categorized under the appropriate training method headings: Free Weights c) Not for beginners g) Injury due to poor technique k) Needs a spotter m) Top sportspeople use them o) Easier to apply more weight Machine Weights d) Easy to work h) Seats and belts make them safe i) Can help after injury j) Move only in the designed way l) Use on your own p) Always set up and ready to use

1. 1.1.4b Methods of training
and assessing fitness
Learning objectives
To understand the different methods of training and their
effects.
To describe various fitness test that are useful to a
performer during a PEP.

2. 1.1.4b Methods of training
and assessing fitness
Learning objectives
Understand the terms resting heart rate and
recovery rate - evaluating a graph.
Use graphs to demonstrate the use of target
zones and thresholds of training

3. Comparing Training Sessions
Read pages 72 and 73 of your textbook
Try to draw the key points from each of
the sessions – refer to the paragraph on
the right hand side of page 73.
Try to answer the following questions
relating to training methods and graphs.
Examiners Tip: If you are asked in an exam which athlete
uses speed the most, give the most obvious answer: in the
case of the scenario above in your textbook, the answer
would be JACK, the 100m sprinter.

4. Analysing Graphs and Training
Task 1 – Work out from the chart how many minutes it took Tom’s
working heart rate to return to resting heart rate.

5. Graphical Analysis 1
Questions:
1.What method of training is the athlete most likely to be using if
his heart rate measurements are producing the graph shown?
2. Explain your answer
3. How could this training session be made more demanding

6. Answers to Graphical 1
Answers
Q1: Interval Training
Q2: Interval training is defined as periods of work followed
by periods of rest. The athlete exercised hard to increase the
heart rate. This was followed by a period of rest, in which
the heart rate fell. This was repeated.
Q3: By doing more sets, running up a hill, faster running or
taking shorter rest periods.

7. Graphical Analysis 2
Questions:
Q1: Which method of training is the athlete likely to be using to
produce the measurements of the graph above?
Q2: Explain your answer
Q3: What is the significance of the area between the two dashed
lines.

8. Answers to Graphical 2
Answers
Q1: Continuous Training
Q2: The heart rate rises quickly at the start of
training and then settles down and remains constant
as the athletes works at a steady pace.
Q3: The HR should fall within this zone to indicate
that the person is working hard enough to make
improvements (trainig zone)

9. Analysing the FITT principle
Questions:
Q1: Using the FITT principle, is John working at a high, med or
low intensity?
Q2: Explain your answer
Q3: Using (T) for TIME in the FITT principle – how long was Johns
HR in the required are?

10. Answers to Analysing the FITT
principle
Answers
Q1: High Intensity
Q2: The line linking letters A to B represent the 80%
threshold line and Johns HR reaches this line 6x
during the session.
Q3: 20 Minutes

11. Analysing training sessions.
Questions:
Q1: How long did it take for the persons working HR to recover to
resting HR
Q2: If this person was 16, what method of training would you expect
them to be doing to produce these results.
Q3: After the person reaches their highest HR, how many minutes
does it take for their HR to come out of the target zone??

12. Examiners Tip
When answering a question on HR,
remember that HR is the number of times
the heart beats per minute, not the
number of times the heart beats.
Candidates lose marks for not adding the
last two words.

13. Par Q
Par Q stands for Physical Activity Readiness Questionnaire
This is the first step in assessing whether an individual is
suitable to do physical activity.
It asks about your health status and conditions that may
effect exercise.
Task: Discuss and complete a Par-Q questionnaire

14. Methods of Training

15. Interval Training
This training involves periods of work followed by
periods of rest.
i.e. Sprint for 20 metre + walk back to start.
What athletes/performers would benefit from this method of
training?

16. Interval Training
Lactic acid and oxygen debt builds up during interval
training. The rest phase allows for recovery of these levels.
What muscles group would this training help
build? – think muscle types?
What body system is working during this type
of training?
- Fast Twitch muscle fibres
- Anaerobic – without air
Example = 200m

17. Interval Training
Long Interval Training:
Work time can range from 20 seconds to 3 minutes.
WHO MIGHT BENEFIT FROM LONGER INTERVAL
TRAINING?
-Used by games players and middle distance runners
i.e. 400m X 5 with 2 minutes rest in between each set

18. Interval Training
Short Interval Training:
Work time will be no longer than 20 seconds.
WHO MIGHT BENEFIT FROM SHORTER INTERVAL
TRAINING?
-Used by sprinters and racket sport players due to short
bursts needed.
i.e. 50m X 7 with 2 minutes rest in between each set

19. Continuous Training
Involves a steady but regular pace. i.e. Jogging. It is
important to maintain heart rate in the training
threshold (60-80% of MAX)
Activities can includes running, walking, swimming,
rowing or cycling.
A gradual warm up followed
by a steady pace.

20. Continuous Training
What muscles group would this training help
build? – think muscle types?
What body system is working during this type of
training?
- Slow twitch muscle fibres
- Aerobic – with air
What particular athletes may use this method of
Long distance events – Marathon
training?

21. Fartlek Training
Means ‘SPEED PLAY’.
It is a combination of running, cycling speeds. i.e. 1
lap at 50% max, 1 lap walking, 1 lap at 80%
Works on both aerobic
and anaerobic fitness
due to the varying
intensities.
What athletes may use this method of training?

22. Fartlek Training
- Used by team games performers as it suits the
movements necessary for a game.
- Can be completed over different terrains - woods /
hills / roads to create a variety of intensities.

23. Circuit Training
Circuit training is a series of exercises completed one
after another. It is a very good way of developing general
fitness.
Each circuit should have between 7 and 12 stations.
Each specific exercise is undertaken a number of times or for a period
of time at a station. (usually up to 45 secs).
These are called ‘reps’. Example:
1) Sit-ups
2) Step-ups
3) Shuttle Runs
4) Press-ups

24. When all the exercises in the circuit have been completed this is known as a
set.
1) Sit-ups
2) Squats
8) Pull-ups
7) Shuttle Runs
3) Press-ups
6) Squat Thrusts
4) Step-ups
5) Dolphins

25. Circuit training can help to improve
•MUSCULAR ENDURANCE
•CARDIOVASCULAR FITNESS
Circuits can be made specific by using skills from
your chosen sport. i.e. basketball
Stations could include:
- Dribbling
- Shooting
- 1 vs 1
- Defending
- Free throws

26. What factors should you consider about the order of the
activities and why?
How can the intensity be increased? i.e. make it
harder

27. Weight Training
WEIGHT TRAINING is a form of training that uses
progressive resistance against a muscle group.
How can weight training benefit a performer?
1. Increase muscular strength
2. Increase muscular endurance
3. Recover after injury.

28. Weight Training
Weight training can increase:
Muscular strength:
High weight x low repetitions
Muscular endurance:
Low weight x high repetitions
Rest and recovery time will depend
on:
-Athlete’s fitness
-Athlete’s weight
-Sets completed
2 days is the average recovery
period to mend damaged muscle
fibres.

29. Weight Training
Pyramid sets: performer starts of light with more
reps and works up to heavy weight and few reps.

30. Weight Training
There are 2 ways you can train:
Machine Weights
Free Weights

31. Weight Training
Machine Weights
Free Weights
Positives:
-Safe to use
-Technically design to
work specific muscle
groups.
-Always ready to use
Positives:
-Provides a wider range of
movement.
-can develop explosive
strength (m a ny to p
p e rfo rm e r us e fre e
we ig hts )
Drawbacks:
-Extra weight cannot be
added.
Drawbacks:
-Need a spotter for safety
reasons.
-Injury is more likely to
occur if posture is not right

32. Cross Training
Using different training methods to enhance fitness levels:
i.e. A footballer using swimming to improve cardiovascular
fitness.
It can break up the
routine of training while
still gaining benefits

33. EXAM QUESTION
Write down 3 statements about each of the following
methods of training.
(a)Fartlek Training
(b)Continuous Training
(c)Cross Training

34. Put the following statements under either one of the
headings.
Free W
eights
c) Not for beginners:
d) Easy to work:
e) Builds up strength:
f) Limit to the amount of weight lifted:
g) Injury due to poor technique:
h) Seats and belts make them safe:
i) Can help after injury:
j) Move only in the designed way:
k) Needs a spotter:
l) Use on your own:
m) Top sportspeople use them:
n) Uses anaerobic and aerobic respiration:
o) Easier to apply more weight:
p) Always set up and ready to use
Machine W
eights