Edexcel GCSE in Physical Education (2PE01)

LESSON TWELVE Section 1.1.4 Physical activity as part of your healthy, active lifestyle

LESSON OBJECTIVES
Understand the

METHODS OF
TRAINING

METHODS OF TRAINING(6)
6 TYPES OF TRAINING
1. INTERVAL

2. CONTINUOUS
3. CIRCUIT 4. WEIGHT 5. CROSS 6. FARTLEK

INTERVAL TRAINING
Form of INTERMITTENT training.

Break built into training session to allow

RECOVERY so they can continue to work

hard.
The INTERVAL is when work is reduced to

allow RECOVERY
Used for HIGH INTENSITY work

SPRINTERS, SWIMMERS & CYCLISTS

INTERVAL TRAINING

Example of interval training session

Would the following interval training sessions be for a performer preparing for an aerobic or anaerobic activity? 5 10 50 metres W:R 1:3 5 1 3000 metres W:R 1: Aerobic/anaerobic? ANAEROBIC Aerobic/anaerobic? AEROBIC

INTERVAL TRAINING
Advantages of Interval Training

1. Includes repeated sprint running or swimming

= Anaerobic

2. Includes a rest period(interval) to recover

3. Heart rates can be measured and evaluated

4. Short bursts
5. Includes repetitions of high quality work to

raise pulse rate to near max

CONTINUOUS TRAINING
This develops CARDIOVASCULAR FITNESS & MUSCULAR ENUDRANCE. NO REST AEROBIC ACTIVITY e.g. Cycling, jogging 60-80% of TRAINING THRESHOLD MINIMUM 15 MINUTES 3 TIMES A WEEK

CONTINUOUS TRAINING
Advantages of Continuous Training 1. Improves aerobic fitness long, slow activity 2. Very cheap to do (other than trainers)

3. Done individually or in group

4. Can be done is lots of places 5. Adapted to INDIVIDUAL NEEDS & FITT principle 6. Lots of activities = running, jogging, cycling,

swimming

FARTLEK TRAINING
CONTINUOUS

Running at DIFFERENT PACES over

DIFFERENT TERRAIN.
Warm-up: easy running for 5 to 10 minutes. Steady, hard speed for 1.52 km Recovery: rapid walking for about 5 minutes. Start of speed work: easy running interspersed with sprints of about 5060 m Easy running with three or four "quick steps" Full speed uphill for 175200 m. Fast pace for 1 minute.

Good for GAMES PLAYERS e.g. football

FARTLEK TRAINING
Advantages of Fartlek Training
1. Can be done in pleasant landscape and terrain
2. Variety of places e.g. sand dunes, beach, parkland, forest

3. Include up and down hills

4. Can include repetitions e.g. same hill lots of times 5. Flexible method of training 6. Rest included or can be continuous 7. Suits most games e.g. rugby, netball 8. Suits GENERAL FITNESS

CIRCUIT TRAINING PRINCIPLES

1. Exercises carried out at STATIONS
2. For set length of TIME e.g. as many reps in 30 secs 3. Or set number of TIMES e.g. 30 reps 4. Positioned in CIRCULAR ORDER until completed 5. After completion then REST 6. Complete circuit 3 TIMES in total 7. Use different MUSCLE GROUPS from one station to next.

8. You can vary how hard you work by adjusting:

Length of time or repetitions Number of time circuit is completed within one session Number of time circuit is completed per week

Amount of recovery time between each station/complete circuit

CIRCUIT TRAINING PRINCIPLES

Advantages of Circuit Training

1. Can combine MUSCULAR STRENGTH, MUSCULAR

ENDURANCE, AGILITY, COORDINATION, POWER, SPEED & CARDIOVASCULAR FITNESS

2. Equipment not expensive

3. All levels of fitness can take part 4. Both AEROBIC & ANAEROBIC activities 5. Wide range of exercise/activities 6. Helps motivate people to next level of fitness 7. Uses principle of PROGRESSIVE OVERLOAD

CIRCUIT TRAINING PRINCIPLES

APPLY IT!
1. 2. 3. 4. Note what physical activity you are training for or if you are training for general fitness Design a fitness training circuit that you are going to use as part of your PEP Choose 6 exercises that will improve your all round fitness Design a gym lay out which shows all your exercises clearly. Make work cards to explain each exercise, and where possible use diagram/photos to show movements. Explain which muscles are being used at each station.

5.
6.

Explain how the circuit will work e.g. 30 secs work, 30 secs
recovery, then move to next station. You could produce a music playlist to help motivate you to work to next level

STRAIGHT DRIBBLE

CHEST PASS (AGAINST WALL)

PASS & FOLLOW

SHOOTING

FREE THROWS

LAY UPS

DRIBBLE PROTECT

BOUNCE PASS

FITNESS CIRCUIT

STEP UPS

PRESS UPS

SQUAT THRUSTS

SIT UPS

BENCH JUMPS
SHUTTLE RUN

SKIPPING

TRICEP DIPS

WEIGHT TRAINING
Uses PROGRESSIVE RESISTANCE in form

of actual weight lifted or number of times

lifted (repetitions)

Used to:
INCREASE MUSCULAR STRENGTH

INCREASE MUSCULAR ENDURANCE

INCREASE SPEED/POWER DEVELOP MUSCLE BULK (SIZE) REHABILITATE AFTER INJURY

WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
1. NUMBER OF EXERCISES 2. EXERCISES FOR EACH MUSCLE GROUP 3. WEIGHT USED 4. NUMBER OF REPITITIONS 5. NUMBER OF SETS 6. HOW FAST EXERCISE IS DONE 7. LENGTH OF REST BETWEEN SETS

8. FREQUENCY OF TRAINING

WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
NUMBER OF EXERCISES Someone starting weight training 6-8 exercises Known as CORE TRAINING exercises suitable for general use Once core programme completed you may increase or

decrease exercises on specific muscles.

WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
EXERCISES FOR EACH MUSCLE GROUP Follow core programme to begin with set by instructor Then move to focus on particular muscles E.g. long jumper - LEGS

WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
WEIGHT USED Safest amount 40-50% of the five reptition maximum or rep max (RM) One RM is maximum a person can lift once, so five RM is most person can lift 5 times

WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
NUMBER OF REPITITIONS In sets method of training, it is usual to perform 10 reps per set. Experienced athletes might vary repetitions depending on focus

Muscular strength (fewer repetitions)

Muscular endurance (more repetitions)

WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
NUMBER OF SETS Normally 3 sets of 10 reps are performed But for first two weeks of 6 week programme it is best to start with two sets and move up to three after. This uses PROGRESSIVE OVERLOAD

WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
HOW FAST EXERCISE IS DONE Be in control of the weights Repetitions should be done in 1.5-2.0 seconds

WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
LENGTH OF REST BETWEEN SETS 1-2 minutes between sets If working in pairs, taking turns is normally about the same time

WEIGHT TRAINING
CONSTRUCTING A WEIGHT TRAINING SCHEDULE
FREQUENCY OF TRAINING Sets method of weight training (3 sets, 10 reps) is not so demanding or intensive as pure strength training. Not as much rest needed One rest day between sessions for novice weight trainers

WEIGHT TRAINING
ADVANTAGES OF WEIGHT TRAINING Can improve MUSCULAR STRENGTH, MUSCULAR ENDURANCE or POWER Variety of exercises to choose from Can focus on particular muscle groups e.g. bench press to improve pectorals. Easy to monitor progress and overload (principle of training)

HOMEWORK
Make a weight training schedule of 6 suitable activities for your 6 week personal exercise programme.

Make work cards with diagrams or pictures for

each exercise. You could have pictures of yourself doing the exercises. Explain which muscle groups are being trained. Are you working to improve muscular strength or muscular endurance