Physial Education 1ºeso

Colegio Heidelberg

“STAY AT HOME”
March 2020

Methods of Training
Introduction
Hello Boys and Girls, first of all I hope you are all fine
and well and not going to crazy being stuck at home all
this time.

Currently we are in the middle of the “Methods of

Training” and I would like to continue that as much as we
can at home.

So to remember …
There are many methods of training.
Each method works the body in different ways.
Each method will be slightly more suites to different sports or
events .

We have already covered

 Aerobic training and
 Anaerobic training.

However we still need to cover the following methods of

training.

Continuous training
Circuit training
Fartlek training
Weight training
Interval training
 WHAT DOES THIS UNIT COVER?

WHAT DO YOU NEED TO KNOW BE THE END OF THE

UNIT?

 HOW TO CONDUCT A TRAINING SESSION FOR EACH

METHOD (FITNESS LEADERS)

 ADVANTAGES AND DISADVANTAGES OF EACH

METHOD

 WHAT THE TRAINING METHODS DEVELOP

 Definition: Continuous training is when you exercise the body at a moderate
rate keeping the pulse at a constant level without periods of rest.

Jogging or biking slow to moderate level for 30 minutes is an

example of continuous training

LONG, SLOW LOW INTENSITY DISTANCE TRAINING

Name some suitable whole body activities

…………………………… ………………………………..

……………………………… …………………………………
WHY USE THIS TYPE OF TRAINING?

To improve …….................………… To improve ………........………..

Capacity.
To help improve To reduce the amounts of
…......…………… - …………………
fitness ………… ………….

To prepare for competition during the ……......……….. Season

How does the method work?

After a gradual warm-up the person training works their body at a moderate level. The
heart rate should eventually rise above 60% but stay below 80 % of the maximum heart
rate. By maintaining this rate of training you will in turn work your cardio vascular
system and will be able to carry on for a long time. This type of training
develops/maintains your general fitness levels.

200 Above 80% of max heart rate Training zone

160 ----------------------------------------------- -------- Threshold
140 60-80% of max heart rate Target zone
120 -------------------------------------------------------- Threshold
100
Heart 80
Beats 60 ----Resting heart rate
Per min 40
20
0
0 12 25 37 50
Time in minutes

This type of training improves your ___________________ system

If you were a personal trainer working at gym, what 3 types of gym equipment would you
suggest for continuous training?

_________________________________

_________________________________

_____________________________________

What type of athlete’s use continuous training to both train and perform?

What is the name given to the event that includes running, swimming and cycling?

_____________________________________
 Definition: Interval training involves bursts of
exercise followed by periods of rest or walking.

Interval training is often practiced by Sprinters and footballers sports that need need fast
dynamic movements

During interval training you can vary the

________ __________ _________ __________

Interval training can be adapted to suit lots of sports such as rugby ,football, hockey,
sprinting or netball. You can add in sport specific exercises such as dribbling, sprinting or
shooting to help with the sports you want to improve.

Rest periods are essential for _____________________

meaning you can __________ for longer.

WHY USE INTERVAL TRAINING??

 Interval training can improve both your……………………… and
……………………… fitness – depending on how you exercise. Our
………………………… fitness will improve if we train for a longer period of time
e.g. 60 – 80% MHR (long interval training)

Would a Short distance runner who runs short bursts of pace use
 anaerobic or aerobic respiration? (circle one)
Would a long distance runner who runs at moderate intensity , use aerobic or
anaerobic respiration (circle one)

List the advantages and disadvantages of interval training.

Advantages of interval training…… Disadvantages of interval training...

 .
 .
 .

 .

 .

Create your own interval training sessions

Using the 2 examples provided, design one interval training session below for either a middle
distance runner, a footballer, a tennis player for any sport of your choice. Include no of reps and
sets.
Short distance runner – X 3 sets Basketballer – 4 sets
 10 secs sprint at 100%  10 secs dribble and shoot
 30 secs active recovery  60 secs slow jog back & rest
 20 secs sprint at 100%  10 secs slalom dribble
 2 mins rest  60 secs slow jog back & rest
 X 5 reps = 1 set X6 reps =1 set
 Stretch Stretch
 (Take Heart Rate)  (Take Heart Rate)
Interval Training Plan
 Definition: Fartlek training involves exercising by varying the time,
distance, effort and terrain. It usually involves a mixture of running, jogging
& walking.

The word Fartlek means “Speed play” but from which country did
it come from? __________________

Fartlek training involves many changes of _____________,

____________ & _____________

WHY USE FARTLEK TRAINING?

Fartlek training improves both your __________ & __________ fitness.

Who would this method of training most suit? (circle one)

 A weight lifter
 A Tennis player
 A gymnast

Why?
______________________________________________________
______________________________________________________
______________________________________________________
_______________________

Another varying factor is the ___________ you can train on, below
draw another 2 different terrains that would be suitable for Fartlek
training.

Give 2 advantages and disadvantages of fartlek training?

1)_______________________________________________
2)_______________________________________________

1)_______________________________________________
2)_______________________________________________

Where in Gran Canaria would it be suitable for a fartlek

training session and why?
________________________________________________
________________________________________________
________________________________________________
____________________________
 Definition: weight training involves shifting weight to increase the strength
of muscles using a programme of repetitions and sets.

Different Types of Weight lifting can Develop different types of strength

Lifting light weights many reps Lifting heavy-medium weights

 Develops your muscular endurance  Builds muscle-

 Allows muscles to get used to working in a safe and  This will increase your muscle size
controlled way.  Rugby players would benefit from this type of
weight lifting.
Lifting heavy weights few reps

 Develops your strength and size of muscle

 Uses anaerobic respiration
 Who would benefit using this type of training?
__________________________,
______________

WHY USE WEIGHT TRAINING?

Weight training is simple to do and can have noticeable effects on your

body. It can be done in a gym or at home so is an easy way to exercise.
Rest
Rest Is imperative for recovery after a weight training session. If you are
training a body part, give yourself at least a day to repair and rebuild before
training that same body part again. By neglecting rest days, you may
increase your risk for injury and decrease your level of performance

Recovery time allows for………..

 Muscle tears to be repaired allowing muscles to grow
 Tissue to be regenerated
 Energy reserves to be replenished
Types of weight training
There are two types of weight training machine weights or free weights .
 Research the advantages and disadvantages of each.

Machine weights
Advantages Disadvantages

Free weights
Advantages Disadvantages

What are the 2 types of weight training __ ______________ and ___________

 Definition: a series of exercises completed for a certain amount
of time, one after another.

Circuit training can develop power, flexibility, strength and endurance at a basic level. It
can develop both your _______________and _____________ respiration.

When exercising small muscle groups (bicep curls) you will improve your
_______________fitness and when you exercise large muscles
groups (whole body-bunny hops) you will improve you ___________respiration.

Answers (Aerobic or anaerobic)

List 6 pieces of equipment that you may find in a circuit training session?

_________________ __________________
___________________
_________________ __________________
__________________

How do you measure circuit training – in time or distance? _____________

Suitable exercises can be grouped as follows,

name one exercise you can do for each part of the body.

Upper body
 Core

Lower body

Whole body

Using the words in the box below fill in the missing words

ADVANTAGES DISADVANTAGES WORKLOAD

Develops strength & ……………..
Appropriate for most
………………..
Easily adjusted for different
…………………….
Wide choice of exercises reduces
…………………..
Requires basic equipment
Can be done individually or with
…………………. of people
Needs time to set up……………….
Needs …………….to set up
May become boring
Requires lots of equipment
Can be altered by changing
the…………….. of stations /
number of ………………..
……….………….at each station /
…………………… of each station
Reduction in ……………phases
can make it harder
Increased weight, length,
………….. or difficulty of
equipment/station can also make it
harder

boredom number space repetitions duration height rest

groups timed individuals activities equipment endurance abilities

USING THE SPACE PROVIDED PLAN YOUR CIRCUIT

A circuit training session usually comprises of 6 to 10 exercises that are completed one
exercise after another. Each exercise is performed for a specified number of repetitions or
for a set time before moving on to the next exercise. Usually after 1 circuit you have a
short break and then repeat it.
https://youtu.be/kTJ5b0RkKX8 clink on the link for ideas

1 2 3

8 4

7 6 5

Give instructions for station 1 and state what muscles you are using?
____________________________________________________________________________________________________________
______________________________________________________________________________________

Give instructions for station 2 and state what muscles you are using?
____________________________________________________________________________________________________________
______________________________________________________________________________________

Give instructions for station 3 and state what muscles you are using?
____________________________________________________________________________________________________________
______________________________________________________________________________________

Give instructions for station 4 and state what muscles you are using?
____________________________________________________________________________________________________________
______________________________________________________________________________________

Give instructions for station 5 and state what muscles you are using?
____________________________________________________________________________________________________________
______________________________________________________________________________________
 Give instructions for station 6 and state what muscles you are using?
____________________________________________________________________________________________________________
______________________________________________________________________________________

Give instructions for station 7 and state what muscles you are using?
____________________________________________________________________________________________________________
______________________________________________________________________________________

Give instructions for station 8 and state what muscles you are using?
_________________________________________________________________________________________________
____________________________________________________________________________________________________________

How long will you be working on each station?

_____________________________________________________________________

How much rest will you have between each station?

_______________________________________________________________________

Give 2 ways in which you increase the intensity of the workout?

1)___________________________ 2)___________________________

In your own words talk about the

Method of Training Definition
advantages and disadvantages

Continuous
 Fartlek

Interval

Circuit

Weight/resistance
training