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Learning objectives

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1. To develop knowledge and understanding of

specific training methods.

ALL – know and understand the 4 different training

methods

MOST - Describe which components of fitness

each training method can be designed to develop

SOME – Describe and explain suitable training

methods for a range of sports

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Starter

On your white board –

1.What is a training method?

2.List any training methods you can think of.

Extension

Can you identify the components of fitness that

each training method can be designed to improve?

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Aerobic / Anaerobic training

http://www.bbc.co.uk/schools/gcsebitesize/pe/ex

ercise/principles/1_exercise_principles_act.shtml

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Aerobic or Anaerobic

Moderate Long Oxygen Intensity Duration

High Improves Short Recovery periods

Sort the words into Aerobic or anaerobic. Describe

each training type. Identify 2 sports that would

benefit from each type of training.

Use the word bank to describe each type of training.

Your answer should include the components of

fitness that each can improve.

Identify 2 sports that would benefit from each type

of training.

Using specific sports examples, describe and

explain each type of training.

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Continuous training

• Training with no rest periods

or recovery intervals.

• Improves the aerobic energy

system.

• Swimming, running, cycling

and aerobics are common

examples of continuous

training activities.

• You need to work for a

minimum of 30 minutes

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Interval training

Involves a fixed pattern of periods of

strenuous exercise alternated with

periods of rest or light activity.

It can be used to gradually improve pace

or train for sports like football and hockey

where bursts of speed are required.

Row for 1 minute at 30 strokes per minute, then 2 minutes at 18 strokes per minute.

One set = 5 repetitions of the above pattern.

Complete 3 sets as shown above with 5 minute rests between each set.

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Interval training

the type of activity done by the performer

the length of the training session

the number of bursts done in each period of exercise

the rest period between bursts of strenuous exercise

the intensity put into each burst of exercise

the duration of each burst of exercise.

The following can be adjusted to suit the individual performer:

Interval training can involves a mixture of

aerobic and anaerobic exercise.

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Fartlek training

This training involves many changes of speed. Intensity can

also be varied, e.g., by running uphill or downhill as well as

terrain e.g. grass, sand.

Like interval training, fartlek training is good for performers in

activities requiring changes of pace and sudden bursts.

Fartlek is derived from the

Swedish term meaning

‘speed play’.

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Fartlek training – an example

An example of a Fartlek training session:

10 minute jog to warm up.

Sprint hard for 30 seconds.

Jog for 2 minutes.

Run (about 75% of max) for 50 seconds.

Jog for 2 minutes.

Repeat 6 times, reducing the periods of jogging by 10 seconds each time.

10 minute warm down jog.

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Continuous, interval and Fartlek

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Methods of training

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Circuit training

In a circuit, you undertake a sequence

of exercises. Each exercise is performed

at a station.

There are usually between 8 and 15 of

these stations in a circuit.

Performers spend a set amount of time at each

station in turn, e.g., 1 or 2 minutes at each.

Alternatively, you can do a set number of

repetitions or exercises for each activity.

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GENERAL FITNESS

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Circuit training

When designing a circuit you can organize the

stations to suit a particular activity or fitness goal.

You should alternate muscle groups between each station

to delay muscle fatigue.

You can target specific muscle groups.

You can include weight training activities to

increase strength.

You can increase the length of each activity to train

the aerobic system.

You can include skill-based activities.

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2 MINUTE

STATIONS

SKILL CIRCUIT

Here is an example of a circuit designed for footballers.

dribbling

press-ups

star jumps

sit-ups

sprints passing

sideways

jumps

keepy-

uppy

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Circuit training

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Describe Circuit training

Select a sport

Draw 2 circuits of 8-10 stations for a specific sport

(Circuit 1 = IMPROVE FITNESS, Circuit 2 = IMPROVE SKILL).

Consider the order of the stations.

State the time spent at each station and any equipment

needed

State the component of fitness worked at each station and

why it is relevant to that sport (with examples).

State the following under each of the 2 circuits.

• How you will increase the difficulty each session?