Standard Grade PE RevisionStandard Grade PE Revision

Methods/Principles of TrainingMethods/Principles of Training

Brannock High SchoolBrannock High School

In order to improve your fitness, there are many types of training that you can use. We are going to look at six methods of training for Physical Fitness:

• Circuit TrainingCircuit Training

• Continuous TrainingContinuous Training

• Fartlek TrainingFartlek Training

• Weight TrainingWeight Training

• Interval TrainingInterval Training

• Flexibility TrainingFlexibility Training

Circuit TrainingCircuit Training

Includes

• fixed circuit of set tasks

• multi station circuit – stations could include specific or general exercises (e.g. sit ups)

Benefits

• develops both general (CRE) and specific (LME) fitness

• exercises can be developed to suit the needs and requirements of the activity

Example of Circuit Training Session

8 Exercises (sit ups, press ups, bench jumps, sprints, squats, star jumps, tricep dips and back raises)

30 seconds at each station/ 2 minute rest at end

Repeat circuit 3 times

Remember to describe the exercises, working time and rest time

Choose an activity. Design a circuit training session to suit the needs of this activity…..

Continuous TrainingContinuous Training

Includes

• any exercises (e.g. running, swimming or cycling) that ensure your heart rate is operating in your training zone for approximately 20 to 30 minutes, for three to four times per week.

Benefits

• develops Cardio Respiratory Endurance

• Easy to plan

Example of Continuous Training Session

30 minute run working between 70 – 85% of my maximum heart rate. Complete three times per week.

Discuss with your partner how you think you would feel after each session

Imagine that you are training for a Marathon and you are using the Continuous method of training. Describe what you did in the first week of training….

Fartlek TrainingFartlek Training

Includes

• continuous running or swimming with short sprint bursts, followed by a slower recovery and then more continuous paced running or swimming

• also called Varied Pace Running

Benefits

• develops aerobic fitness (e.g. in the continuous running)

• develops anaerobic fitness (e.g. in the short sprints)

Fartlek training is an ideal method of training for Games players, such as football or hockey, because in these activities, you run at different speeds throughout the game

Design a training session using the Fartlek method of training that suits the needs of your activity.

Weight TrainingWeight Training

Includes

• isotonic exercises, where you move the weight through the range of movement required. E.g. in the shoulder press, you move from bent arm to straight arm.

• isometric exercises, where you hold or resist against a weight. E.g. Planks

Benefits

• develops muscular endurance

• develops both static and explosive strength

Example of Weight Training

For a shoulder press – 2 sets of 20 repetitions at 25kg. To improve strength, weights should be 80% of your max. lift

Complete the following table – decide which of the weight training exercises would improve muscular endurance and which would improve strength

ExerciseMuscular

EnduranceStrength

100 Press Ups

1 set of 15 reps at 45kg

3 sets of 20 reps at 20kg

1 set of 10 reps at 35kg

2 sets of 25 reps at 15kg

Interval TrainingInterval Training

Includes

• any form of exercise that allows a work/rest interval to be easily calculated.

• It is important that you use exercises that are easy for you and you don’t have to concentrate on the technicality of each exercise

Benefits

• develops aerobic capacity

• develops anaerobic capacity

Example of an Interval Training Session

For a 1500m runner: 4 x 400m repetitions, completed in 60 seconds with a 90 seconds recovery.

Choose an activity. Design an interval training session to suit the needs of this activity…..

Flexibility TrainingFlexibility Training

Includes

• forms of flexibility of motor exercises which allow active or passive stretching or resistance.

• avoid over stretching

Benefits

• develops flexibility – range of movement around the joint

For a training programme to be effective, you need to apply these training principles to your performance:

• SpecificitySpecificity

• Progressive OverloadProgressive Overload

- Frequency- Frequency

- Intensity- Intensity

- Duration- Duration

• ReversibilityReversibility

SpecificitySpecificity

This is the first key principle of designing your training programme:

SPECIFICITY MEANS THAT TRAINING MUST BE SUITABLE TO THE NEEDS OF YOUR ACTIVITY

For example, if you were a swimmer using Continuous Training to improve your Cardio Respiratory Endurance, you would complete your training programme in the pool. This will develop the quality of her stroke production as well as her CRE.

Progressive OverloadProgressive Overload

This is the second key principle of designing your training programme:

PROGRESSIVE OVERLAOD IS GRADUALLY INCREASING THE DEMANDS OF YOUR FITNESS PROGRAMME AS YOUR

FITNESS IMPROVES

If you do not apply this principle of training to your training programme, you will reach a level of fitness, but then it will start to drop as you find your sessions easier to complete.

To progressively overload, there are three things that you can adapt:

Frequency

You can change how often you train. For example, if you are completing a continuous 30 minute run three times a week, to overload, you can change this to four times per week.

Intensity

You can change how hard you train. For example, in a circuit training programme you may be doing the exercises for 30 seconds. To overload, you can change this to 45 seconds per exercise.

Duration

You can change how long you train for. For example, if you are completing a Fartlek training programme that lasts for 30 minutes per session, you may change this to a 35 minute session

ReversibilityReversibility

This is third key principle of designing your training programme:

REVERSIBILITY OCCURS WHEN YOU STOP TRAINING. YOUR BODY WILL RETURN TO ITS ORIGINAL STATE OF FITNESS

BEFORE TRAINING

Design a training programme that meets the demands of your chosen activity.

After you have written out your training programme, describe, in detail how you would take into account each of the principles of training to make your training programme effective.

Section 9 Methods/Principles of Training Section 9 Methods/Principles of Training CompletedCompleted

To finish this section, you will be given a work To finish this section, you will be given a work sheet to complete as homework. Use your notes to sheet to complete as homework. Use your notes to help you with the answers. If you need help with a help you with the answers. If you need help with a question, you can look up the Standard Grade question, you can look up the Standard Grade book or ask you teacher.book or ask you teacher.

If you have access to the internet, you can also If you have access to the internet, you can also find help on the Bitesize websitefind help on the Bitesize website

http://www.bbc.co.uk/bitesize/scotland/pehttp://www.bbc.co.uk/bitesize/scotland/pe