The document discusses various training methods including continuous, interval, repetition, fartlek, weight, circuit, plyometric, and cross training. It provides details on what each method involves, such as the duration and intensity of exercises, periods of rest, and muscle groups targeted. The overall goal is to understand different training techniques and how they can be used to develop components of physical fitness like endurance, strength, speed, and flexibility.

1. TRAINING
METHODS PRESENTED BY:-
Jean Melanie Vincent Haymo
Physical Education Teacher
MPhil Scholar Punjabi
University ,Patiala
MPED L.N.I.P.E , Gwalior

2. What you will learn about
in this topic:
1. Methods of training
2. What training develops
3. How each method works
Methods of training 2

3. Learning objectives
By the end of this presentation you should be able to:
• Understand the different types of training methods
• Describe what each training method develops
• Explain how to carry out each of the different
methods

4. TRAINING
METHODS FOR
DEVELOPING EACH
COMPONENTS

5. The basic components of physical fitness such as endurance,
strength, speed, flexibility can be developed through different
training methods that are as follows:-
– Continuous training methods
– Interval training method
– Repetition training method
– Fartlek training method
– Weight training method
– Circuit training method
– Plyometric training method
– Competitive and trial method

6. Continuous Training Methods
– In this method an exercise is done for long time without any break or pause. Because of the long
duration of work the intensity is low. This method has two variations:-
– Slow continuous method:-in this variation the athlete exercise at a certain speed without any pause
for very long duration. Long cross country run are typical examples of slow continuous method. In
this method the speed or pace is determined according to the heart rate. For trained athlete heart rate
during exercise should be 140-160 b/m. The total duration should not less than 30min.cyclic activities
like running, cycling, walking etc. Are used for this method.
– Fast continuous method: - In this variation the work is done at fast for long duration without any
break. The total duration should be not less than 20 min.it improves anaerobic capacity. This
improves speed endurance. Used for 400mt, 800mt runners.

7. Continuous training
Methods of training 11
The continuous training method exercises the
body at a moderate rate, keeping the pulse at a
constant level above the training threshold.
This training works the body aerobically and keeps
the pulse at a moderate to high rate. Its effect is to
improve the cardiovascular and respiratory
systems.
After a gradual warm-up, the person training works
their body at a moderate level throughout the
session.

8. The heart rate is above 60 per cent of its maximum but below 80 per cent. By
keeping in this zone the work is aerobic and can carry on for a long time.
Continuous training suits those new to training or those recovering from
injury.
At the start of a season, continuous training can help to re-establish the
cardiorespiratory levels.
At this level, the work is moderate but can be adapted to be harder at a later
time.
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9. Interval Training Method
– Interval training method involves high intensity activity with incomplete rest.
In this method the athletes do exercise with high intensity. And after an
incomplete rest the exercise again start with high intensity. It improves speed
ability. This method is very effective method for improving endurance of
various types. Work should be done with sufficient speed and duration so that
the heart rate goes up to 180 beats/min. After this there should be a recovery
period and when the heart rate comes down 120-130 beats/min the work
should be started again.

10. Interval training
Interval training involves periods of exercise followed by periods of rest.
There are two types of interval:
1.Short
2.Long
This method can be adapted to develop different types of fitness.
Short bursts of pace, using anaerobic respiration, needed in games play, uses
short interval training.
Methods of training 5

11. Prolonged moderate to hard pace, using aerobic respiration, needed in
middle-distance running events, uses long interval training.
Methods of training 7

12. Interval training is suited to individuals working on their own, small groups
of people and larger numbers such as teams.
It is intensive and should be performed with accuracy and at competition
pace.
The times of rest allow performers to regain energy so they do not become
too tired to carry on training.
The times of exercise are repeated to form repetitions. Four or five
repetitions make up a set. There may be four or five sets in a session.
Methods of training 8

13. Repetition Training Method
– The repetition method is characterised by high intensity of work with
intervals of complete recovery. It is the best method for the improvement of
speed abilities including speed endurance.

14. Fartlek Training Method
– Fartlek is a Swedish term which means ‘speed play’ and has been used by distance runners.
Fartlek is the form of road running or cross country running in which the runner changes the
pace during the run.in this method the exercise is done continuously but with changing pace
or speed. The total duration ranges from 15 min to 1 hours.it involves short fast runs with
slow running or jogging.
– Due to the changes of intensity of the exercises, Fartlek training works on both aerobic and
anaerobic fitness.
– The athlete then becomes increasingly capable of meeting the changes of pace in a
competition or game.

15. Sprints, jogs and runs make up the session. These may have times set for
them or may be for a certain distance.
An example of a Fartlek training session:
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Jog
Sprint
Walk
Rest
Run
The session can be continuous
with periods of intense work
followed by rest periods or less
strenuous exercise easier work,
which gives the body a chance to
recover.

16. Weight Training Method
– Weight training is doing exercise using resistance(normally weight) to build muscle
strength and endurance.in weight training one can use weights like dumbbells.
Barbells, pulley machines and simply one’s own body weight as resistance.
– Weight training involves shifting weight to increase the strength of muscles, using a
programme of repetitions and sets. There are two types of weight training:
1.Machine weights
2.Free weights

17. Before deciding on the amount of weights and which weight
training method is suitable for them, the performer will need to
know what they want to achieve.
They will need to know if they want to achieve aerobic
(endurance) or anaerobic (strength) development.
Methods of training 23
Machine weights are
technically designed to
move in the correct way
and are adjustable for
different sizes of user.

18. They are safe as they are steady
and do not vary position apart from
the designed range. This also has
the effect of not training the
stabilizing muscles that may be
needed for a sport.
Methods of training 25

19. They usually have supports and
belts to make sure the body is
prepared in the correct position to
shift the weight.
However, a drawback is that extra
weights cannot be added to the
machines. This limits their use for
the advanced performer.
Methods of training 26

20. Free weights can be used in a weight-training programme.
Methods of training 27
The use of free weights is specialized and needs lots of training so that
the performer works safely.
Many top sportspeople use free weights.

21. More weight can
be easily added
Provide a wider
range of exercise
than machines
Develop
explosive
strength
Injury can occur
due to poor
stance and
posture
A spotter is
required if heavy
weights are used
Skill is needed
to life heavy
weights
correctly
Free weights:

22. Circuit training
Circuit training is a series of exercises, completed for a certain amount of time, one
after the another, developing aerobic and anaerobic respiration.
When using large muscle groups at each station, aerobic respiration is in operation and
this will develop the cardiovascular system.
If exercising small muscle groups in turn (such as the biceps and triceps), this is
anaerobic, which builds strength.
A circuit is made up of several activities. Each activity is given its own space (a station)
in the gym or sports hall.
Each activity is completed as many times as possible. These are called repetitions.

23. There is a set time for each activity, usually between 30 and 60
seconds. In this time as many repetitions of the activity are
performed as possible.
When all exercises at each station have been completed, the circuit
is finished.
By repeating the circuit or adding exercises, the session increases in
intensity.
For general fitness the sequence of exercises works different muscle
groups at each station.
Methods of training 20

24. Plyometric training
– Plyometric training, otherwise referred to as ‘plyometrics’ or ‘shock training’, is a training modality which
often requires athletes to jump, hop, bound and/or skip. Plyometrics should not be confused with ‘ballistic’
training, which is ultimately another word for ‘trajectory’ training. Ballistic training involves the trajectory
of objects and implements (e.g. barbells and medicine balls), whereas plyometric training uses the
previously mentioned movements.
– Plyometric training involves the usage of jumps, hops, bounds, and/or skips and should not be confused
with ballistic training. This form of training is governed by the stretch-shortening cycle, otherwise known
as the reversible action of muscles. Plyometric activities can be separated into two categories depending
upon the duration of the ground contact time: 1) fast plyometric movements (≤250ms); and 2) slow
plyometric activities (≥251ms).

25. Cross training
Cross training combines different methods of training and is adaptable to a variety of
situations.
Each activity improves different muscle groups giving a wide range of development for the
body.
By changing the activity, parts of the body are able to rest, preventing over-use injury.
The variety of sessions can also make training more interesting.
Cross training can be adapted to suit individuals: a person may choose to run, play a game or do
some aerobics work, for instance.

26. As cross training can be used for developing
general fitness, this method allows individuals
to work on their own or in a group.
For those working in a group, as the activities
change the groupings can change. This can
widen the number of people a person knows as
they train with a different group for each
activity.
Weather does not stop training as the sessions
can be changed: an indoor session can be
completed instead of an outdoor one.
Methods of training 38