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INTERVAL

TRAINING
Earn K., Earn N., Pretty, Van, Mint 1201

Interval Training is a training which
consists of periods of work followed
by period of rest.

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Components of Fitness
Developed
Interval Training

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Components Of Fitness Developed
◉ Aerobic capacity
◉ Anaerobic capacity
◉ Speed
◉ Local muscular endurance
◉ Muscular power & strength

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Examples of Method
Interval Training 2 5
Examples

◉ Swimming
◉ Running
◉ Rope jumping
◉ Biking
◉ Rowing

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Method Of Training
◉ Start with a 5-minute preparation and warm up
◉ Then run for 2 minutes at 90 to 95 percent of
maximum heart rate.
◉ Take 2 minutes active recovery
◉ Repeat the 2 on/2 off pattern for 3 more times.
◉ Finish with a 3-minute cooldown.

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Rationale for
This Practical Session
Interval Training

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Rationale For This Practical Session
◉ Improve the cardiovascular strength /endurance of
athletes
◉ Increase fitness and burns more calories over a short
period of time than steady-state cardio
◉ Control blood sugar and improve insulin sensitivity
◉ Effective workout in an efficient time

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Strengths and
Weaknesses 4
Strengths and Weaknesses of our group
Strengths Weaknesses
◉ The instructions are clear and ◉ We cannot complete the
simple section as planned since we
◉ The methods are suitable for are short of time.
everybody no matter how fast
they run
◉ The signal that is used to
communicate with each other
and with the participants is
easy to comprehend

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Strengths and Weaknesses of other groups
Interval
training:
Strengths Weaknesses
◉ The time for each interval is
◉ They separated people very short (only 30s), so it is
into their suitable groups; not consistent when we
athletes and normal have to change station
◉ Exercises are practical ◉ There is not enough
and are easy to follow equipment for everyone in
◉ Time to start and stop some activity such as rope
are clearly signaled jumping
◉ Most of the stations are
stationary

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Strengths and Weaknesses of other groups
Circuit
training:
Strengths Weaknesses
◉ The section consists of ◉ There is not enough time
many exercise postures. for changing the station.
◉ Those postures are easy ◉ Group members did not
to follow. encourage those who did
◉ The instruction is clear not participate to
and short. participate properly.

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Strengths and Weaknesses of other groups
Fartlek
training:
Strengths Weaknesses
◉ Activity is easy to follow ◉ Instruction is not so clear ->
◉ No equipment is needed they changed their plan
◉ Everyone can participate. during the session
The method is suitable ◉ They did not manage their
for everybody. time properly

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Body Parts &
Systems Trained 5
Body Parts & Systems
- Circulatory system → improve cardiovascular efficiency
(ability to deliver oxygen to muscles)
- Oxygen being transferred faster → less lactic acid being
produce
- Skeleton & muscular system → improve strength and power

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Sport Specification
of This Method 6
List of Sports and Athletes
- Basketball - Tennis

- Soccer - Rugby

- Hockey - Runner/ Splinter

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Improvements
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Improvements
Executed Plan Future Plan

◉ Start with a 5-minute preparation ◉ Be more strict when monitoring


and warm up ◉ Make the schedule more precise
◉ Then run for 2 minutes at 90 to 95
percent of maximum heart rate.
◉ Take 2 minutes active recovery
◉ Repeat the 2 on/2 off pattern for 3
more times.
◉ Finish with a 3-minute cooldown.

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THANKS!
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