Download methods of training - Miss McAvoy`s L2 PE Wiki

Methods of
Training
2.3 Witness the Fitness
The Methods of Training refers to the type of
training we participate in.
The type of training used should be based
on the fitness demands of the activity.
V
Specific fitness training methods are predisposed to developing specific
components of fitness. The coach/trainer must choose the method that best
suits the requirements.
Fitness Components
Resistance
Training
Strength
Circuit
Training
Power
Plyometrics
Muscular Endurance
CRE
SAQ Training
Anaerobic Capacity
Fartlek Training
Agility
Speed
Flexibility
Continuous
Training
Skill (sport related)
Flexibility
Training
Interval
Training
CONTINUOUS
CRE & ME
 Continuous
training involves continuous activity
at an intensity where a person can keep
performing without fatiguing rapidly.
 Various
forms of continuous training include:
Running, Swimming, Cycling, Power Waking,
Rowing, Paddling.
 To
achieve aerobic benefit, a person should aim
to work with their heart rate elevated to a steady
state for at least 20 MINUTES and should aim
for at least 3 sessions a week.
Zone
1 – Beginner
50% - 60%
2 – Average
60% - 70%
3 – Advanced
70 % - 80 %
4 – Anaerobic
System
80% - 90%
Lower THR
Upper THR
INTERVAL
 Interval
training involves having alternate
work and rest periods .
 To make the best use here you have a
structured programme with set work times or
distances and set rest times. You can vary the
work outs to suit your own goals or current
fitness levels as there are many variable
factors. You could change the
 Length of the work session
 The length of the rest period
 The intensity during the work period
 The number of repetitions
Long Interval essentially has longer
work periods, but at a lower intensity.
As the work period is at a lower
intensity, the work/rest ratio is less.
Short Interval is basically sprint training
at maximum intensity, with a higher
work/rest ratio.
Compare & Contrast:
Long interval
Short Interval
15 sec – 3 min
1 – 15 sec
70%
100%
Recovery time
30 sec – 3 min
1 -2 mins
Work/rest ratio
1:1 – 1:2
1:5 – 1:10
3 to 20
5 to 15
4 x 800m in 2.20 with 3
mins rest in between
10 x 40m sprints with
start every minute
Work period
Intensity of work
Repetitions
Examples
CIRCUIT
 Circuit
training uses the work / rest theory but consists
of a series of different exercises that concentrate
on different muscle groups.
 This
works very well in a gym with large numbers of
participants able to use the equipment and space well,
while still allowing individuals to work at their own
level.
 The
workout can be varied greatly to suit the aims of
the participants, whether their goals are geared mainly
towards strength, power or muscular endurance, even
endurance to a lesser extent.
 You
could even build in components such as agility or
sports skills.
FARTLEK
 Fartlek
is a Scandinavian word which means
‘SPEED PLAY’ and involves continuous activity,
but with bursts of speed added in.
 It
can also involve changing the terrian and
conditions in which you train. Obviously it
primarily works the aerobic system, but also
brings in the anaerobic systems.
Activity: Design a Fartlek session for a Triathlete
who is in week 7 of a 10 week training
programme.
RESISTANCE (WEIGHT) TRAINING
 This
involves using weights and machines to
provide extra resistance, and enables a person
to target specific muscle groups.
equipment varies from ‘free weights’ to
sophisticated machines that vary the resistance
or difficult muscle groups. Weight training can
be used to develop
 The
 Strength
 Power
 Muscular
endurance
CALISTHENICS
 Calisthenics
are essentially exercises that do not
require equipment.
 Easy
examples are things like press ups, sit ups and
squat thrusts.
 The
advantage of a planned programme of calisthenics
is that it can be done anywhere as there is no
equipment required.
PLYOMETRICS
 Plyometrics
are essentially jumping
or ‘bounding’ exercises that use the
natural ‘stretch reflex’ within the
muscle to recruit all muscle fibres for
a maximal contraction.
 They
are particularly good for
developing explosive actions and
therefore for developing power.
 The
exercises include such things as
‘depth jumps’ and bounding.
FLEXIBILITY
 Flexibility
training is stretching to increase the resting
length of muscles and improve the extent of a joint
movement. Flexibility training is most effective and
best done when the muscle is warm.
 There
are three types of flexibility training - static,
dynamic and PNF.
1. Static, as the name suggests, is holding a muscle
at its full length without moving. You need to hold
this full stretch for at least 10 seconds.
2. Dynamic is moving, where you take a joint or
muscle to its full stretch, but keep moving. There is
a danger here that you could move too quickly or
strongly and take the stretch beyond the limit and
damage a muscle or ligament about a joint.
3. PNF (Proprioceptor Neuro-Muscular Facilitation)
tries to slowly overcome the stretch reflex and take
the muscle fractionally beyond its accepted
length. It involves taking the muscle to its full
stretch, then slowly building tension against a
resistance. After several seconds of strong
pushing, relax and take the muscle to a slightly
greater stretch. This can be repeated several
times.
Homework Task
Consider the fitness requirements for the 5km Run
(2.4 Practical Performance) and identify the
Methods of Training you will need to employ to
improve in these areas.