The document discusses five methods of training: circuit training, interval training, fartlek training, continuous training, and weight training. It provides details on each method, including how they develop different fitness components and examples of exercises.

1. GCSE Y10 METHODS OF TRAINING

2. 5 Methods of Training… Can you name them? Weight Training Circuit Training Interval Training Fartlek Training Continuous Training Starter!

3. Circuit Training A circuit is made up 6 – 10 exercise stations at which a particular activity is performed. Circuit training develops: - Cardio vascular fitness , muscular endurance, muscular strength and flexibility. Describe?

4. Circuit Muscular Endurance Cardiovascular Fitness Station 1 Station 8 Station 1 Station 2 Station 4 Station 5 Station 6 Station 7

5. 1 . How can we determine which type of fitness is improved? TYPE of activity TIME spent at each activity NUMBER 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?

6. Interval Training Interval Training = Alternating between strenuous exercise and rest. ‘ Rest’ might mean milder exercise, e.g. 30m sprint 30m slow jogging. The ‘Rest’ periods give us time to recover. Interval training can be used to develop both aerobic and anaerobic fitness. Interval training is useful for swimming, rowing, running, cycling . Describe?

7. Continuous Training This method of training improves aerobic fitness and is also a good way to burn body fat. The athlete runs, swims, cycles, rows for at least 30minutes. Overload is achieved by increasing the time, distance and speed. Describe?

8. Fartlek Training The word Fartlek is Swedish and means ‘speed play’ This method of training involves many changes of speed. Improves aerobic and anaerobic fitness. Fartlek training is very effective for games players, since games involve the ability to change pace. To overload increase the time or speed for each activity or choose more difficult ground. E.g. running uphill or on sand .

9. 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

10. Weight Training Develop muscular strength, muscular endurance and muscular 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.

11. BRAIN TEASER Name the 5 types of training. Name 3 exercises you could include in a circuit designed to improve muscular endurance. What type of training improves cardiovascular fitness – explain. What is interval training? What is fartlek training and why is it good for games players.