Methods of Training… GCSE PE Theory. Mr. Leighton. Lesson 8/9/10.

Methods of Training…Methods of Training…

GCSE PE Theory.GCSE PE Theory.

Mr. Leighton.Mr. Leighton.

Lesson 8/9/10.Lesson 8/9/10.

Today’s Session…Today’s Session…

All of us will understand what the 6 All of us will understand what the 6 different training methods are.different training methods are.

Most of us will understand the Most of us will understand the advantages of the first 2 types of advantages of the first 2 types of training INTERVAL and CONTINUOUS.training INTERVAL and CONTINUOUS.

Some of us will be able to attempt Some of us will be able to attempt the exam style questions and the exam style questions and achieve full marks.achieve full marks.

The Methods of Training…The Methods of Training…

Each type of training is designed for a Each type of training is designed for a specific purpose and are aimed to improve specific purpose and are aimed to improve specific areas of fitness…specific areas of fitness…

These are…These are…• IntervalInterval• ContinuousContinuous• FartlekFartlek• CircuitCircuit• WeightWeight• Cross.Cross.

So what is Interval Training?So what is Interval Training? Suited to many sports- swimming Suited to many sports- swimming

and athletics through to team and athletics through to team games.games.

Q: Why does it suit team games?Q: Why does it suit team games? A: Short bursts of activity followed A: Short bursts of activity followed

by jogging or walking.by jogging or walking. It can be done alone, in pairs or It can be done alone, in pairs or

with a team.with a team. The aim is to have a high intensity, The aim is to have a high intensity,

quality workout.quality workout. Q: What areas of fitness can this Q: What areas of fitness can this

improve?improve?

The advantages of Interval training…The advantages of Interval training…Interval training is designed to improve speed but also Interval training is designed to improve speed but also

improves CV Fitness. It is high intensity and always improves CV Fitness. It is high intensity and always done at pace.done at pace.

It includes repeated actions necessary to a It includes repeated actions necessary to a particular sport at pace which is anaerobic.particular sport at pace which is anaerobic.

Includes a rest period.Includes a rest period. HR can be measured and shown in graphical HR can be measured and shown in graphical

form to allow evaluation and comparisons in form to allow evaluation and comparisons in sessions. sessions.

Takes place in short bursts- prevents Takes place in short bursts- prevents boredom.boredom.

Repetitions of high quality work- helps raise Repetitions of high quality work- helps raise the pulse to near maximum.the pulse to near maximum.

Interval Training in Sport…Interval Training in Sport…

Interval training is particularly Interval training is particularly important in Sprinting…important in Sprinting…

What principle of training is being What principle of training is being used? (2)used? (2)

A: SpecificityA: Specificity

Continuous Training…Continuous Training… Continuous training is steady training.Continuous training is steady training. Working HR is not very high (intensity)Working HR is not very high (intensity) There are no rest periods- why?There are no rest periods- why? Session usually lasts for 15-20 mins.Session usually lasts for 15-20 mins. Suits a sedentary adult and improves CV Suits a sedentary adult and improves CV

endurance- why does it suit them?endurance- why does it suit them? High impact/ intensity exercise might be High impact/ intensity exercise might be

unwise.unwise. Q: For a sportsman/woman when do you Q: For a sportsman/woman when do you

think this training would be best suited?think this training would be best suited? A: Pre or Off seasonA: Pre or Off season

The advantages of Continuous The advantages of Continuous Training.Training.

Improves aerobic fitness and includes Improves aerobic fitness and includes long, comparatively slow activity. long, comparatively slow activity.

It is very cheap apart from footwear in It is very cheap apart from footwear in the case of running.the case of running.

Can be done individually or in a group.Can be done individually or in a group. Suitable to improve health and fitness.Suitable to improve health and fitness. Can be done at a variety of paces.Can be done at a variety of paces. Can be adapted to individual needs and Can be adapted to individual needs and

use the FITT principle… How?use the FITT principle… How?

Exam Style Question…Exam Style Question…

Steve is a father of 3 who works in the city and spends most Steve is a father of 3 who works in the city and spends most of his time behind a desk. He has a good background in of his time behind a desk. He has a good background in fitness having swam for a club when he was younger but he fitness having swam for a club when he was younger but he has let his fitness levels slide quite a lot. He only has around has let his fitness levels slide quite a lot. He only has around an hour to train everyday but does have access to a an hour to train everyday but does have access to a different facilities in his local community.different facilities in his local community.

Put yourself in the position of a fitness instructor- what Put yourself in the position of a fitness instructor- what method of training would you advise him to undertake?method of training would you advise him to undertake?

What types of training would you recommend?What types of training would you recommend? Is there anything else you would recommend to him to Is there anything else you would recommend to him to

improve his quality of life? (6)improve his quality of life? (6)

Fartlek Training…Fartlek Training… Born in Sweden (predates Born in Sweden (predates

interval training).interval training). Combination of “Speed” and Combination of “Speed” and

“Play” .“Play” . Takes in different terrain/ hills Takes in different terrain/ hills

etc.etc. Fartlek training includes sprints Fartlek training includes sprints

of varying distances.of varying distances. Different to Interval training in Different to Interval training in

that the distances are not that the distances are not definitively measures (one tree definitively measures (one tree to the next/ lamp posts etc).to the next/ lamp posts etc).

What are the Advantages?What are the Advantages?

Can be taken into different Can be taken into different environments (Aesthetics)… how environments (Aesthetics)… how does this reduce boredom?does this reduce boredom?

Can include up and down hills- what Can include up and down hills- what is this like?is this like?

Can include rest periods like interval Can include rest periods like interval training or be continuous with training or be continuous with intermittent hard and easy running.intermittent hard and easy running.

Circuit Training… Circuit Training…

Circuits primarily Circuits primarily improve muscular improve muscular endurance, CV Fitness endurance, CV Fitness and Circulo-respiratory and Circulo-respiratory fitness.fitness.• What is this?What is this?

Circuits involve a Circuits involve a number of exercises number of exercises (Stations) arrange as (Stations) arrange as not to work the same not to work the same muscle consecutively.muscle consecutively.

Sets and Rep’s?Sets and Rep’s? Skills Circuit: same Skills Circuit: same

idea but using idea but using SPECIFIC skills to the SPECIFIC skills to the performer or performer or performers.performers.

Task…Task… With your partner design and draw out a With your partner design and draw out a

circuit for your sport to improve a specific circuit for your sport to improve a specific area (skill) or to improve the areas area (skill) or to improve the areas mentioned earlier… What were they?mentioned earlier… What were they?• Muscular enduranceMuscular endurance• CV FitnessCV Fitness• Circulo-respiratory FitnessCirculo-respiratory Fitness

Include a number of stations to show that Include a number of stations to show that you understand the principles of circuit you understand the principles of circuit training.training.

Include the types of music you would Include the types of music you would use… why?use… why?

So what are the Benefits?So what are the Benefits? Circuit training is better for overall fitness Circuit training is better for overall fitness

than interval, continuous or fartlek than interval, continuous or fartlek training. training.

Can combine all areas of Can combine all areas of Health Related Health Related Fitness Fitness . What are they?. What are they?

Inexpensive equipment if necessary.Inexpensive equipment if necessary. Includes both Includes both aerobicaerobic and and anaerobicanaerobic

exercise.exercise. A wide range of exercises keeps the A wide range of exercises keeps the

session interesting.session interesting. Uses the principle of PROGRESSIVE Uses the principle of PROGRESSIVE

OVERLOAD.OVERLOAD.

Task…Task… Look at all the circuits designed today…Look at all the circuits designed today… Vote on the one you think is the best.Vote on the one you think is the best. The best one will be undertaken BY US on The best one will be undertaken BY US on

Friday!Friday! The team which comes 2The team which comes 2ndnd will also be will also be

involved in the warm up and cool down.involved in the warm up and cool down. 33rdrd will choose the music for the session will choose the music for the session

and supply it for Friday!and supply it for Friday!

Any Questions? Any Questions? See you Friday See you Friday

Weight Training…Weight Training… Weight training uses progressive Weight training uses progressive

resistance either in the form of the resistance either in the form of the actual weights lifted or the number actual weights lifted or the number of times it is lifted (Reps)of times it is lifted (Reps)

What is Weight Training used for?What is Weight Training used for?

Increase Muscular StrengthIncrease Muscular Strength

Increase Muscular EnduranceIncrease Muscular Endurance

Increase SpeedIncrease Speed

Develop Muscle Bulk (size)Develop Muscle Bulk (size)

Rehabilitation- Illness or InjuryRehabilitation- Illness or Injury

Who does it suit?Who does it suit? Weight training suits people who Weight training suits people who

take part in STRENGTH based events take part in STRENGTH based events in athletics such as the hammer and in athletics such as the hammer and shot putt, SPEED based events such shot putt, SPEED based events such as sprinting and long jump and as sprinting and long jump and Rugby; which combines ALL AREAS.Rugby; which combines ALL AREAS.

What do you need to consider? What do you need to consider? TASK 1 (15mins)TASK 1 (15mins)

With a partner design a weight training programme for me (Mr With a partner design a weight training programme for me (Mr Leighton)Leighton)

You should first design a questionnaire to find out…You should first design a questionnaire to find out…

• What my goal is for this programme.What my goal is for this programme.• How active I am.How active I am.• What are my problem areas?What are my problem areas?• If I have any medical conditions (issues with this?)If I have any medical conditions (issues with this?)• How many times can I get to the gym to do this session?How many times can I get to the gym to do this session?

Once you have done this begin to think about the type of weight Once you have done this begin to think about the type of weight training that would best suit me.training that would best suit me.

Design a programme that would include aspects of the F.I.T.T Design a programme that would include aspects of the F.I.T.T Principle and SMART goal setting.Principle and SMART goal setting.

g g

How did you do?How did you do? Areas needed to be considered when Areas needed to be considered when

planning a weights programme are…planning a weights programme are…• Number of exercisesNumber of exercises• Exercises for each muscle groupExercises for each muscle group• Weights used (S.PO.R+R.R)Weights used (S.PO.R+R.R)• Number of RepsNumber of Reps• Number of SetsNumber of Sets• How fast?How fast?• Length of rest between activities.Length of rest between activities.• Frequency of training (how often)Frequency of training (how often)

What are the Advantages?What are the Advantages?

Can be used to improve Can be used to improve Muscular Muscular strengthstrength, , Muscular enduranceMuscular endurance or or Power Power depending on how the depending on how the programme is organised.programme is organised.

Wide variety of exercises from which Wide variety of exercises from which to choose. to choose.

Easy to monitor Easy to monitor Progress and Progress and Overload. Overload.

Cross Training…Cross Training… Cross training is a mixture of all Cross training is a mixture of all

methods of training. This can be used methods of training. This can be used to…to…• Reduce the stresses on a particular part Reduce the stresses on a particular part

of the body- running on hard ground.of the body- running on hard ground.• Break the monotony of the same Break the monotony of the same

exercises.exercises. How do you think cross training can How do you think cross training can

be used?be used?

Mr Leighton’s Cross-Training Mr Leighton’s Cross-Training Programme…Programme…

Mr LeightonMr Leighton Age 26Age 26 Rugby LeagueRugby League

MondayMonday: : Weights in Weights in the gym- upper body the gym- upper body and CV Fitness.and CV Fitness.

WednesdayWednesday: : Fitness/ Fitness/ Skills/unopposed session Skills/unopposed session on the Astro-turf.on the Astro-turf.

ThursdayThursday: : Swimming Swimming session- 30 mins of laps session- 30 mins of laps

SaturdaySaturday: : Game day.Game day.

What is good about my What is good about my programme?programme?

Route to excellent all round fitness.Route to excellent all round fitness. Able to maintain and stay motivated.Able to maintain and stay motivated. Combination of health and skill-related Combination of health and skill-related

fitness.fitness. Rest Days?Rest Days? Mixture of what types of training?Mixture of what types of training?

• Interval (Weights)Interval (Weights)• Fartlek (Unopposed)Fartlek (Unopposed)• Interval (Swimming)Interval (Swimming)• Competition (Game day)Competition (Game day)

Remember…Remember…

Cross training is a combination of Cross training is a combination of training methods, not activities.training methods, not activities.

I.e.It does not mean playing football I.e.It does not mean playing football one day, swimming the day after and one day, swimming the day after and badminton the next-they all need to badminton the next-they all need to have a purpose.have a purpose.

Advantages of Cross Training…Advantages of Cross Training… Allows for a variety of training and can Allows for a variety of training and can

therefore make training interesting.therefore make training interesting. Train with different people on different Train with different people on different

activities- social? Or you could train alone.activities- social? Or you could train alone. Muscles can be rested from day to day.Muscles can be rested from day to day. Training can be adapted for different Training can be adapted for different

conditions e.g. swimming if the weather is conditions e.g. swimming if the weather is bad or gym is busy etc.bad or gym is busy etc.

Key points from today…Key points from today…

Next week…Next week…

You need to look over your notes for You need to look over your notes for a test next week.a test next week.

The test will include…The test will include…• Training Methods.Training Methods.• Goal Setting.Goal Setting.• F.I.T.T PrincipleF.I.T.T Principle• S.PO.R.R. (R) S.PO.R.R. (R)